Posts

Showing posts with the label macronutrients

Popular topics

Show more

Eating Your Largest Meal for Lunch, Instead of Dinner May Have Real World Weight Loss & Health Benefits | Guest Post

Written by | published on
Image
You better super-size that lunch box if you plan to enjoy the scientifically suggested health and body weight benefits of getting the lion's share of your energy intake at lunch, instead of dinner [15%, 50%, 15% + 15% (ideally) healthy snacks]. This is one of the rare occasions when SuppVersity  articles need an introduction before the introduction. Why's that? Well, in contrast to 99.9% of the other 2280 SuppVersity articles the following text wasn't written by myself, but by my good friend Alex Leaf. How's that? Well, as Alex is going to point out in the next paragraph. He was the one who spotted the latest "meal timing" study and I thought that Alex's at least as qualified as I am. He's, after all, an important contributor to the Examine Research Digest (always the articles that need the least editing ;-) and a registered general and sports nutritionist with his own business , while I am just... well, a physicist. "So why don't you l...
Read full article »

High Protein Medium CHO Promotes Lean Mass Gains and Stable Metabolic Rates Compared to Two Different Macros

Written by | published on
Image
This could  not  be a meal from the study too few carbohydrates... even for the medium CHO group. As a SuppVersity reader you're not going to be surprised to hear about beneficial effects of increased (dairy) protein intakes on weight loss. What may be surprising, though, is that the statistics based conclusion of a recent study that determined the effects of 16-week high[er]-dairy-protein, variable-carbohydrate diets and exercise training on body composition in men and women with overweight/obesity says: "Compared to a healthy control diet, energy-restricted high-protein diets containing different proportions of fat and CHO confer no advantage to weight loss or change in body composition in the presence of an appropriate exercise stimulus" (Parr. 2016). Do you have to worry about muscle loss and metabolic damage, when you're fasting ? Breakfast and Circadian Rhythm Does Meal Timing Matter? Habits Determine Effects of Fasting Fasting Works - It Do...
Read full article »

The Glucose Repartitioning Effects of Exercise: Moderate Beats High Volume Training When It Comes to Shuttling Glucose Away From Fat and Right into the Muscle

Written by | published on
Image
"Are 2h of cardio each day still too little!?  It must be my thyroid! Yeah, that's it. It must be the thyroid!" Could be bro, but if it is probably self-inflicted hypothyrodism In the context of my dissertations on the unwarranted vilification of insulin as a "fattening agent" (go back to " The "Pro-Insulinogenic" Effects of Non-Nutritive Sweeteners + Mechanisms & Consequences " if you have not read the article already), I presented data from a rodent study to make a point that insulin's fattening effects depend on two closely related and highly familiar factors. One is the over-consumption of energy that is the norm, not the exception here in the Western Obesity Belt. In conjunction with the lack of glucose depleting exercise this "ensures" that the intra-muscular and hepatic liver stores of the average Westerner are always topped off and the only change to get rid of the glucose that's floating the system of the...
Read full article »

A Bomb Calorimeter You Are Not! And That's Why Even the "Adjusted" Energy Values on Food Labels Are 5% Off

Written by | published on
Image
How productive are you? A couple of you will probably remember the SuppVersity news from ~1 year ago in which I discussed the revelation that nuts (pistachios and almonds) effectively deliver much less energy (-25%) than the "label" or databases on the Internet will tell you. In other words, while these healthy snacks are still extremely calorie dense, our bodies are not exactly as well equipped as a bomb calorimeter to use that energy.... "bomb calorimeter"? That reminds me of a study I read about a week ago and remembered, today, when I was thinking about writing an article on a topic that is not the 10214124x study on how aerobic exercise is good for elderly obese diabetics, or how extract XYZ from whatever TCM medicine ameliorates the weight gain in obese rodents. The study, I was thinking of was conducted at the Department of Nutrition and Dietetics , VU University Medical Centre in Amsterdam (Wierdsma. 2013) and with it investigating the practically h...
Read full article »

The Female(?) Athlete Triad - Part III/III: Road to Recovery! Step #2 = Accept There is No Magic Macronutrient Ratio

Written by | published on
Image
No need to raid another tomb, Lara, the quest for the one and only ideal macronutrient composition that will yield optimal results for the rest of your life ends here (img courtesy of Paramount )! I am not planning to bore you with a longish summary of the previous installment(s) of this series, here. Still, I don't want to head on to the 2nd step of the "Road to Recovery", which is going to deal with the quest for the "optimal" macronutrient ratio, without a brief reminder of the central role of nutrient availability in both the etiology, as well as the recovery from the athlete triad - or, as Dr. Zanker from the Carnegie Research Institute at the Leeds Metropolitan University in the United Kingdom puts it, the simple fact that the "exercise associated reproductive dysfunction in women is attributable to deficits of readily available energy" (Zanker. 2006) In a couple of more general remarks some of you have recently (not without good reaso...
Read full article »

Women Have a Much Harder Time Losing Body Fat Than Men, But Both Benefit From Doubling Their Protein Intake!

Written by | published on
Image
Image 1: Looks good, tastes good, is good - and contrary to zinc , ingesting 2x the RDA will help you lose body fat, instead of setting you up for insulin resistance. Enough of useless ( ALA , zinc ) and useful ( glutamin ) supplements for at least 24h! Let's get back to what really counts: Training? No, not today,.. the other thing! The one, which is actually to be supplemented - your diet! Believe it or not - even after all those years, I am finding time and again that the food you put into your mouth has much more pronounced effects on the ways you look feel and perform than any of the countless useless and useful supplements. Accordingly and in response to the futile notion of "calories in vs. calories out" and the bomb-calorimeter representation of the human metabolism as a simple furnace, the past couple of years have seen an increasing public and (as of late) scientific interest in the effects varying macronutrient compositions will have on your ability to she...
Read full article »

Effects of Macronutrient Composition on Metabolic Signaling: Higher Protein Diet Favors Glycogen Storage in Muscle Over Adipose Tissue

Written by | published on
Image
Those of you who have already listened to the latest, revamped (and improved) episode of Dr Scott Connelly's BodyRx Show will already have heard of Suzanne Devkota's and Donald K Layman's study ( Devkota. 2011 ) on the effects of different meal compositions on the postprandial glucose disposal. For the rest of you who have missed the episode and those of you who like their info white-on-black, here are the main results... For 10 days, Devkota and Layman fed 60 rats a diet containing either 60% of energy from carbohydrates, 12% protein, 28% fat (CHO) or 35% carbohydrate, 35% protein, 30% fat (PRO) and evaluated plasma levels of insulin, glucose and C-peptide , as well as muscle and adipose tissue Akt, p70S6K and Erk 1/2 (markers of glucose and protein metabolism and cellular growth, respectively). The graphs in figure 1 illustrate their most significant finding quite nicely. Other than in the case of the protein-fed rats, blood glucose is preferentially stored in...
Read full article »
Disclaimer:The information provided on this website is for informational purposes only. It is by no means intended as professional medical advice. Do not use any of the agents or freely available dietary supplements mentioned on this website without further consultation with your medical practitioner.