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Protein - 0.8g/kg Insufficient for Female Athletes, Too. Plus: Revised RDA is 1.71-2.2 g/kg/d Depending on Sport & Sex

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With average daily protein intakes of only 90±24 g (Gillen 2017), many female athletes are probably missing the sweet spot of ~1.7g/kg/d. I guess I am preaching to the choir when I write that the recommended daily allowance (the magical "RDA") for protein is laughable; the number of studies which show that an increased protein intake will have beneficial metabolic effects is increasing by the day; the subjects of these studies are men and women, kids, teens, tweens, adults, and grandparents, perfectly healthy or sick, lean or fat... and in all of these increasing the protein intake to ~2x the RDA of 0.8g/kg has been found to be associated with significant beneficial effects on body composition and/or health in the majority of the studies ( learn more ). High-protein diets are much safer than some 'experts' say, but there are things to consider... Practical Protein Oxidation 101 5x More Than the FDA Allows! 2017 Evidence for Protein Timing Satiety: ...
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2909 IU of Vitamin D3 per Day - That's What Mr. Average Needs | What Do You Need? 3094, 4450, or 7248 IU/day?

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Your BMI or rather the associated level of inflammation and bodyfatness determines your D3 requirements. I know that I have previously written about estimated vitamin D requirements, but in contrast to previous articles that were based only on 1-3 studies, today's article about the purported vitamin D requirements of the average Westerner, however, is based on the same previous 108 published estimates and new calculations based on the vitamin D status of 13,987 individuals in various studies Veugelers, Pham and Ekwaru used as the observational database for what is a of now probably the most tangible vitamin D recommendation in their recently published study in Nutrients  (Veugelers. 2015). There are many ways to get your vitamin D learn more the SuppVersity How Much To Take? Leucine, Insulin & Vitamin D Vit. D Speeds Up Recovery Overlooked D-Sources Vitamin D For Athletes! Vitamin D Helps Store Fat Now, as the headline already tells you, their anal...
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Are You ABCDE-Deficient? Common Nutrient Deficiencies in the US. Plus: How Food Fortification & New "Daily Values" Affect the Intakes of Vitamin A-E, Calcium Iron & Co

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Nutrition labels on fresh blueberries - do we really need them? I sill remember that I was shocked, when I bought a pack of blueberries and found a nutrition label underneath the plastic cover of my expensive 150g health-investement... That's probably 2 months ago and the reason I do remember this event now is the publication of a paper that examines the effect a change in the "daily values" (i.e. the references), the figures in the obiquitous black and white table are based on, would have on the average US citizen's nutritional intake of the vitamins A, D, E, C, B-12 and folate, and the minerals calcium and iron. "Daily Values" (DV), fortified foods and nutrient adequacy: Before I dig deeper into the actual study results, it's probably wise to point out that fortified foods are the link between the DV's and micro-nutrient intake of the average American. If manufacturers continue to fortify foods to the same %DV for each nutrient, the extent...
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Evidence From the Metabolic Ward: 1.6-2.4g/kg Protein Turn Short Term Weight Loss Intervention into a Fat Loss Diet

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2x-3x higher than RDA protein intakes work equally well for men and women, to get and stay lean and lose fat and build / maintain muscle. There are very few principles I believe are set in stone and valid regardless of your age (maybe not for toddlers), your training goals and your nutritional "orientation" (paleo, low carber, low fat eater, or whatever), and among these the "Have at least 30g of quality protein (eggs, meats, dairy, fish, etc.) with every major meal " (this assumes you eat 3meals+ per day) probably is king. It is the recipe to success and I actually don't feel as if it was necessary to convince you of the advantages this high(er) protein intake will have on your physique and - although the medical establishment is still reluctant to admit that - your health, as well. Still, the most recent study from the Military Nutrition Division , U.S. Army Research Institute of Environmental Medicine in Natick, Massachusetts, USA; have much more to of...
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Profitable Revelation! Inhabitants of the Affluent Western Hemisphere Don't Meet "Their" RDAs For Important Nutrients. "Scientists" Call to Action, I Call to Calm Down.

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Image 1: Nothing sells like FDA-approved supplements and federally supported fortified foods. And whenever you want to sell more snake oil, just pay for another study on "nutrient deficiencies" There are two things you can shovel truckloads of money with in the realms of dietary supplements and convenience foods. Those are dreams, such as the dream of a lean and muscular physique and FDA approved but for customers non-verifiable promises of  the absence of future ailments. And while such profane things as wanting to get big and buffed or even simply "looking good naked" is looked down upon by the majority of average Joes and Janes (I don't want to go into the underlying psychological reasons here ;-), the use of the latter is generally regarded as a useful if not necessary means that will not just help us preserve our health, but will also sooth our guilty conscious of not being able to break ourselves of our bad dietary habits. Against that background it...
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Tocotrienols: What They Are, What They Do & How They Work + Why the RDA of Palm Olein is NOT 1xCup Per Day

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Image 1: If you wanted to get the tocotrienol levels a producer of respective supplements says are  "required", you would have to eat at least 200g palm fruits a day. Alternatively, you can resort to 4kg of oats, if you like those better... What? you are wondering that you are not dead by now? After so many years of tocotrienol deficiency from not getting your 4kg of oats? The long lists of pathologies related to vitamin E deficiency include, among others, all sorts of degenerative diseases from ataxia over general muscle degeneration to degeneration of sperm and subsequent infertility. But despite the fact that there is a pretty substantial amount of evidence that would suggest that a diet rich in vitamin E could not just prevent the aforementioned pathologies, but would also protect us from many of the currently prevalent ailments of western society such as obesity and coronary vascular disease (Mishra. 2003; Rimm. 1993), respective trials with dietary supplements usua...
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