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Every-Other-Day 'Fasting' in Trained Athletes: Effects Range from Fat Loss to Significant Performance Enhancement

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ADF -esque diet strategy w/ dieting vs. fasting works for "athletes", too. Intermittent fasting in its various incarnation (aka "lean gains" = 6/18, "every-other-day", "2-3 weekly fasting days, etc.) are getting more and more popular and science shows: # Fasting is probably not just a fad. In fact, the number of RCTs to confirm beneficial effects on body composition, inflammation, heart and brain health, etc. increases by the day. The latest addition to the accumulating research has just been published in the Journal of the ISSN ; although, technically speaking it is rather an alternate days dieting regimen with a comparatively mild deficit of 33%. In their paper, Victoria Pons et al. ( 2018 ) aimed to "evaluate the effects of every-other-day feeding CR interventions on the body composition and physical performance parameters (during maximal exercise tests) of well-trained athletes" (Pons 2018). Learn more about fasting at the Sup...
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Fewer Than 1 in 100 People Need More Than 2.4 Times Their Resting Energy Expenditure | Eating More 'll Make You Fat!

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Sweet potatoes alone won't cut it for Tour de France Cyclists and people on a North Pole Expedition - the only study subjects who need >5x their RMR. I assume you won't have the technical equipment to measure your total energy expenditure by the means of doubly labeled water. Accordingly, I would suggest you go back to my recent article about the accuracy of equations to calculate your resting energy expenditure (read it). Once you know that you multiply it by 2.0-2.4 and that's it: You are not going to expend more energy per day, bro... How do I know? From a recent paper by Klaas R. Westerterp published in the Proceedings of the Nutrition Society  (2017). In the paper, he reviewed results from doubly labeled water studies of the total daily energy expenditure (TDEE) under daily living conditions. What will affect your energy expenditure  and how much energy do you expend? Intermittent Fasting Boosts Energy Exp. (EE) 3 Revelations About EE While Lifting ...
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Meal Timing Crucial for Fat Loss? Is WHEN You Eat More Important for Losing Weight Than HOW MUCH You Eat?

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In rodents, incorrect meal timing can partly override the benefits of energy restriction. "You need a caloric deficit to lose weight..." The latest study from the  University of Texas Southwestern Medical Center   does not  refute this principle. It does, however, add to it an "... and you must not eat at the wrong times!" Confused? Alright, here's the elevator's pitch for the latest paper in Cell Metabolism : Scientists fed rodents calorie-reduced diets. Rodents lost weight, but only if they were fed at night (when they would usually be active), a pair-fed group that ate during the day (when mice are usually inactive), on the other hand, didn't lose a gram. Learn more about skipping meals at the SuppVersity Start Havin' Br-eakfast, Get Fat "Lean Gains" Fast Works Fasting Better W/ 1 or 3 Meals? Breakfast Habits Matter IF + Resistance Training = WIN ADF Beats Ca-lorie Restriction Ok, now that I probably have yo...
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Accuracy of Calculated Metabolic Rate in Athletes: Best and Worst Equations are +3% to -17% Off Measured RMR | Plus: Spreadsheet to Calculate Your RMR With Each Equation

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Wouldn't it be cool if you could simply plug your computer into a USB-slot at the back of your head to read out your energy status...? Ah, no, it wouldn't! It's already scary enough how much Fitbit, Garmin, and co know about us. This is by no means the only problem with metabolic research, these days, but it's one that's really getting on my (and probably also your) nerves. It's all about the sick and obese. It is thus no wonder that you will easily find papers that assess how the Nelson, Mifflin, Harris-Benedict and other equations that are commonly used are off wrt the real energy requirements of the average obese type II diabetic. What you'll be hard-pressed to find, though, is data on their accuracy in athletes. I have addressed this issue before, but with the publication of a recent paper in the  Journal of Strength and Conditioning Research  there's now more data available than from all the previous studies I've seen. The effect of lean...
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Three Surprising Revelations About the Energetic Costs of Weight Training | Effects of Intensity, Rest, Speed & More

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The patterns that emerge in Figure 1-3  already suggest that Crossfit gyms are the places where the average user will "leave the most calories" on the floor. Even regular circuit training programs burn ~10kcal/min (Gettman 1981). Graduate research from 2013 suggests that exhausting Crossfit workouts can burn as much as 20kcal/min (Babiash 2013). From previous SuppVerity  articles, you will remember that the number of calories the classic cardio equipment will tell you you'd burned during your last session often is completely off. You have also learned about a year ago that even the best fitness trackers have a margin of error of ~10% - and that's for walking, jogging or running, where it's really easy to estimate the energy requirements. And, assuming that you've been around for quite some time, you may remember that there's credible evidence that we systematically underestimate the energy expenditure of push-ups, pull-ups, burpees and other bodyweig...
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