FIBER HELPS KEEP YOU LEAN


We’ve all heard about the importance of getting fiber in our diet. Still, most Americans only get about half of the 25 to 35 grams of fiber recommended each day. That’s unfortunate because fiber’s value extends well beyond its well-known support of digestive health. With the popularity of low-carb dieting, excluding grains and vegetables can…

STAY STRONG ON A LOW-CARB DIET


  Very low carbohydrate diets have been shown to reduce body fat during the initial stages of a weight loss program. But since carbohydrates are your body’s primary fuel for physical energy, you’d think this kind of dieting might take something away from your training. A study published in the Journal of the International Society of…

ADVANTAGES OF HYDROLYZED WHEY


Whey protein is available in several different stages of refinement. Whey Protein Concentrate (WPC) has been ultrafiltered to about 80% purity. Whey Isolates are further refined so that most of the fat, cholesterol and lactose has been ‘isolated’ out. WPI weighs in at 90+% purity. If you hydrolyze whey protein, you break down the components…

CREATINE DOSING & EFFECTS


It’s pretty common to see questions about creatine on Internet forums. It’s one of the world’s most popular and widely researched supplements. A paper published in the Journal of the International Society of Sports Nutritionmight help fill in some of the blanks for those seeking answers. The majority of studies used creatine monohydrate, and the consensus…

LOSING SLEEP OVER DIETARY FAT


You may have heard that not getting the recommended 7 to 8 hours of sleep can contribute to weight gain. New research presented at the Annual Meeting of the Society for the Study of Ingestive Behavior suggests that consuming a high-fat diet can disrupt normal sleep patterns. Kind of a chicken and the egg ‘which…

DIET STRATEGIES THAT WORK


If you’re keeping a food journal along with a workout by workout record of your accomplishments in the gym, congratulations. A study published in the Journal of the Academy of Nutrition and Dietetics suggests that writing down a list of everything you eat can help you lose 6% more weight when dieting. On the other hand, eating…

HOW PROTEIN FILLS YOU UP


The satiety effect that protein provides has been known for a while, but not very well understood. A study published in the Cell Press journal Cellhelps explain how this muscle building macronutrient helps you feel less hungry. Researchers analyzed the mu-opioid receptors (MOR) in lab mice. They are located in the portal vein’s wall, a primary…

PLAN YOUR DIET AROUND BREAKFAST


Active adults who are knowledgeable about nutrition consider breakfast to be one of the most important meals of the day. It ranks right up there with their post-workout whey proteinshake. Still, about 18% of Americans older than age 2 regularly skip the traditional first meal. Participants in a panel discussion at the Institute of Food Technologists…

WEIGHT LOSS SLOWS METABOLISM


Anyone who has tried to lose weight knows that success doesn’t come easily. Cutting calories and exercising can make a big difference, but a study published in the Journal of Clinical Endocrinology & Metabolism shows the importance of keeping tight control over your eating and training habits even after experiencing impressive results. To help preserve muscle mass…

SMART EATING ON THE RUN


Eating clean while living a busy lifestyle can be a big challenge. It’s hard for most people to eat a small meal every 3 hours much less get the right combination of foods to maintain a growing physique. Here are some tips for eating on the run: Plan Ahead – This is the most important key…

HIIT VS. CONTINUOUS CARDIO FOR FAT LOSS


So you fell off that dialed in diet at a holiday barbeque and want to lose a couple of added pounds. A study published in The Journal of Sports Medicine and Physical Fitness compares the body composition altering potential of high intensity interval training (HIIT) to steady state running at a moderate pace. Although the research went…

WEIGHT LIFTING FOR FAT LOSS


To lose weight, most people get in a lot of cardio conditioning and cut way back on calories. The thing is, on most diets, you’ll lose almost as much muscle mass as fat. A study published in The Journal of Sports Medicine and Physical Fitness offers an alternative that builds muscle mass to change body composition. Sixty…

DIET WITH LASTING RESULTS


How many diets have you tried over the years? If that number is roughly equal to the number of times the weight has crept back, a study published in the Journal of the American Medical Association should be of interest. Researchers compared the effects of a low fat diet to a low glycemic index (GI) diet and…