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Calculated Energy Requirements ±15% & More Off of True Resting Energy Expenditure | Genotyping May Help Maintain Muscle While Dieting -- ISSN'15 Research Review Issue #5

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In view of the inaccuracy of the standard equations that are used to calculate our energy requirements we are approaching the age of the "misquantified self". If I had to find a common theme in the studies discussed in this installment of the ISSN'15 Research Overview , I guess it would be "get lean and stay lean" . If you asked for a common bottom line, it would be: It's complicated . Complicated , because even though our genes appear to have a determining rule in what's the best diet for us, the "calories in vs. calories out" equation is eventually going to determine whether you are losing or gaining weight. That's problematic, not just because many of us have lost their inborn ability to match their energy intake to their individual requirements. It's also problematic in view of the increasing number of people who rely on the numbers of apps and fitness-trackers which are just as unreliable as the standard equations that were f...
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Protein Intake & Muscle Catabolism: Fasting Gnaws on Your Muscle Tissue and Abundance Causes Wastefulness

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How much of the protein you can eat and how much of it you need two keep the status quo are very different questions. Don't worry, this article is not about the notorious " Anabolic Barndoor " or the purported magic of "nutrient timing" and post.workout supplements. The thing I want to discuss in today's SuppVersity article is of a more general nature and revolves around the upregulation of the ubiquinase enzymes and consequent proteolysis (=catabolims) of skeletal muscle tissue ... or if you want to use my buddy Carl Lanore's term: "The loss of metabolic currency" we all know you better avoid at all costs, if you care about aging healthily.  You can learn more about protein intake at the SuppVersity Are You Protein Wheysting? Cod protein for recovery Protein requ. of athletes High EAA protein for fat loss Fast vs. slow protein Too much ado about protein? What we are going to deal with today is protein breakdown, o...
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Do Chronic Energy Deficits Make Athletes Fat? The Longer & More Severe You Starve, the Fatter You Are. Irrespective of What the Calories-in-VS-Calories-Out Formula May Say

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This is not an "anti-gymanstics" or "anti-runners" article, this is an anti-ruin-your-life-post for the average female and male gymrat. Maybe you've read about the results Deutz, Bernardot, Martin and Cody published in their 1999 paper on the "Relationship between energy deficits and body composition in elite female gymnasts and runners"... in fact, it may be possible that I already mentioned it in the "Athletes Triad Series" ( read more ), but even if I did, the fact that I get messages like "I eat 1,100kcal/day and still gain, not lose fat" or "my girlfriend eats 900kcal/day and maintains that this is normal ", tells me it does not matter if I mention one or two of the figures the authors compiled in this unfortunately highly "under-cited" paper (only 72 citations are referencing this article) twice. If that makes just one of the victims of their own ambition rethink what he or she is doing, it was well ...
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The Female(?) Athlete Triad - Part III/III: Road to Recovery! Step #1 = "Increase Your Energy Intake"! Plus: Learn How to Calculate Your Resting Energy Expenditure (BMR)

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You don't have to eat Burgers and French fries all day, but it's almost certain that you got to eat MORE than before. In this installment we will thus take a look on how much you'd minimally to function in your regular everyday life. I have to admit I did underestimate the workload that would be associated with the SuppVersity Female(?) Athlete Triad Series . When I wrote the first part of this series, I originally did not even plan to have a second , let alone third part. Now, I've reached Part III and have to realize that the simple question "how much do I have to eat" can become pretty hairy. Not the least, because I personally have never been an advocate of meticulous calorie counting and yet cannot ignore the fact that I have to give you something you can start from... to cut a long story short, also to avoid falling victim to the aforementioned "bloggers triad" , I will tackle the rest of this series, the "Road to Recovery" a...
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