WHEY VERSUS SOY PROTEIN



Some people have digestive issues with dairy proteins. Like whey and casein, soy is a complete protein containing all of the essential amino acids. Because it is plant-based, soy doesn’t contain the lactose found in cow’s milk, which is the source of both whey and casein protein. A study published in the Journal of the American College of Nutritioninvestigates the hormonal impact on resistance trained men.

Ten weight lifters in their early 20s consumed 20 grams of whey protein isolate or soy protein isolate every morning for 2 weeks. Afterward, they did 6 sets of squats for 10 reps each using 80% of their one rep max. There was a lower testosterone response to exercise in the soy group. Also, whey protein tended to blunt production of catabolic cortisol during recovery.

SECRET INGREDIENT FOR WEIGHT LOSS



What can you consume to promote weight loss? It’s not a pill or a powder. It isn’t even sold in stores. In fact, it’s pretty much free. According to a University of Michigan study published in the Annuals of Family Medicine water might be the key.

Although the association between hydration and weight isn’t crystal clear, an analysis of 9,528 adults who participated in the Centers for Disease Control and Prevention’s National Health and Nutrition Examination Survey showed obese people were more likely to be inadequately hydrated.

Their higher body mass index elevates water intake requirements. Researchers theorized obese individuals might be behaving like they’re hungry when they are thirsty. Read today’s Performance Blog for weight management research on meal timing.

Keep Protein Your Priority


You don’t have to count every single calorie and micronutrient to look great.
But protein consumption is the bedrock of any formidable physique, and it will pay off big time if you know yours and keep it dialed in.

“I’ve had great results by always getting at least a gram of protein for every gram of lean mass on my body,” many of you says. “I’m around 220 pounds and about 5-6 percent body fat, so I want to get at least 210 grams of protein each day. When I’m trying to add muscle, I dial it up even higher, as high as 300-310 grams a day.”This prescription may sound familiar, but very few people actually achieve it on a daily basis.

Track your protein intake for a few days to get an honest assessment of how much you’re getting, and adjust accordingly. Come what may, make hitting your number a priority.

HOW MUCH WATER DO YOU NEED?


Hard charging adults who train with intensity in the weight room and cover long distances running or cycling have greater hydration need than less active people. How much more isn’t well documented, and a study published in the Journal of the American College of Nutrition has interesting findings for those who carry around a gallon jug.

Researchers measured the daily fluid intake of 35 healthy males for a week before increasing their intake of water or water and other beverages by 22%. Those other options included no calorie soda and orange juice. But their 24-hour hydration status didn’t change over that time period regardless of beverages consumed. The basic rule of thumb is to drink when thirsty.

BOREDOM BOOSTS FAT & SUGAR CRAVINGS



Need another reason to keep active? Research from the University of Central Lancashire suggests you’re more likely to reach for unhealthy food choices after completing or boring task. Not only does boredom influence decisions about food quality, it also seems to play a role in the quantity consumed.

Forty-five subjects snacked while watching either boring or funny videos. By weighing treat bowls after the video viewing, researchers determined how many healthy and unhealthy snacks were consumed. They theorized that boredom leaves you with low levels of the feel-good brain chemical dopamine, so we compensate by eating sugar and fat to stimulate its release. Going for a run might be a better alternative.

BARBELL VS. HEX BAR DEADLIFTS



You’ve probably done deadlifts with a standard Olympic barbell, and you might have tried the same exercise with a hex bar. No doubt you noticed a difference between these different types of gym apparatus, and a study published in the Journal of Strength and Conditioning Research breaks it down to help you plan more effective workouts.

Twenty males with deadlifting experience were assessed for one rep max (1RM) before performing 3 reps at 65% and 85% of 1RM using each type of barbell on separate occasions. Although there were no significant differences in 1RM values, subjects achieved significantly greater peak force, power and velocity using the hex bar. That might make it a more effective tool for maximizing those aspects of athletic performance.