To measure the effect of a high-protein diet and heavy weight lifting, researchers recruited 48 adults with resistance training experience and assigned them to a diet where they consumed either 2.3 grams or 3.4 grams of protein per kg of body weight daily. Findings were published in Journal of the International Society of Sports Nutrition.
All subjects tracked progress in a split-routine periodized heavy resistance training program along with dietary intake in a journal. They trained 5 days a week. After 8 weeks, the 2.3 gram per day group gained an average of 1.3 kg in body weight while subjects on the higher protein diet lost a small amount of body weight and more fat mass than lower protein subjects despite consuming significantly more calories. Improvements in one rep max strength, vertical jumps and pull ups were similar between groups.
True Strength Moment: If you weigh 180 pounds, you’d be consuming 188.5 grams of protein daily on the lower protein diet described in this study, and 278.8 grams per day on the higher protein diet. For some perspective, your average chicken breast yields about 30 grams of protein. It is possible to get much of a good thing.
Protein is the building block on muscle and other tissues. It’s the foundation of any bodybuilding or strength development goal. But the World Health Organization has some unkind words for certain proteins. A review of evidence by 22 scientists put processed meats in the same cancer risk category as tobacco smoking and asbestos. Their findings are published in The Lancet.
In addition to high biological value protein, red meat from cattle is a good source of B vitamins, iron and zinc. Researchers determined that risk increases with consumption, so they suggest red meat should be considered a once in a while food.
True Strength Moment: A healthy, balanced diet should include a variety of whole foods, which remain in as a close to their natural state as possible. Red meat falls into this category, and it’s up to you how often to put it on the menu. Processed meats like bacon, sausage and hot dogs are a different story.
شارك الآن بمسابقات فيرست نيوترشن -إحزر و إربح-
لتفوز ب “امينو 160 حبة + أوبتي-مان 90 حبة + فيتنس فايبر + تشيرت + شايكر” بالإضافة إلى 25% خصم على جميع مشترياتك عند زيارتك الفرع لإستلام هديتك!
وذلك اذا حزرت المنتج الذي في الصورة التي على الموقع الالكتروني للمسابقات وضاعف فرصتك في الفوز من خلال عمل Share للاعلان .
للاشتراك في المسابقه الرجاء الضغط على الرابط التالي فقط وليس عن طريق الاجابه في التعليقات على الإعلان
There’s a saying in the weight room that practitioners ought to go heavy or go home. But there’s more than one way to perform squats, and a study published in the Scandinavian Journal of Medicine & Science in Sports attempts to nail down the most effective for elite athletes.
Researchers had 10 top-tier track and field athletes perform 10 sets of 5 squats on 3 separate occasions. The resistance was heavy, moderate or light. The highest rate of power was achieved with the lightest load, and greatest repetition impulse occurred with the heaviest weight. Although maximal voluntary contraction, rate of force development and peak twitch force deceased with all loads, the effect was more pronounced when using the heaviest weight. So to optimize strength and power development, go with a moderate load.
True Strength Moment: If you want to build muscle size, then going heavy is probably a good choice. For athletic performance, this might not be the best approach. Even if your training is more physique oriented, you probably ought to lighten the load every every once in a while. Just to change things up.
Got a busy day ahead of you? Fuel up with a healthy breakfast and make sure you get a fair share of protein. A study on obese and normal weight children published in The Journal of Nutrition suggests protein at breakfast can increase both energy expenditure and fat oxidation.
Some subjects were fed a breakfast with a macro-nutrient distribution of 21% protein, 52% carbohydrates and 29% fat while others sat down to a meal of 4% protein, 67% carbohydrates and 29% fat. The average rate of fat oxidation for all subjects was 16% higher with the high-protein breakfast, and overweight children burned more energy in the 4 hours following the high-protein meal.
True Strength Moment: Because approximately 1 out of 3 children between the ages of 2 and 19 are considered obese, this is important research. Subjects also reported a greater feeling of fullness after the high-protein breakfast, even though all subjects consumed about the same amount of food at a buffet later in the day.
Fat is solid at room temperature; Oil is liquid.
Everyone needs some fat in their diet. Around 20-30% of daily calories.
A tablespoon of fat or oil has 120 calories! Or 250 calories per oz. or 9 calories per gram.
Vegetable Oil – from peanut, soya bean, sunflower, sesame, coconut, olive, and other vegetable oils
Animal Fat – lard (pig fat), fish oil, and butter. From fats in the milk, meat and under the skin of the animal
Hydrogenation – artificial process conversion of liquid vegetable oils to solid or semi-solid fats (as in margarine). turns unsaturated fat to saturated fat. Creates trans-fat. Increases the risk of heart disease. Very Bad.
Hydrogenated oil – vegetable oil that has been hydrogenated. Keep away.
Partially hydrogenated oil – vegetable oil that has been hydrogenated to some degree. Keep away as well.
Saturated fat – occurs naturally in animal fats, or artificially in vegetable oils when hydrogenated. Use in moderation – raises risk of heart disease
Monounsaturated fat – “good fat” – lowers bad blood cholesterol levels (LDL). May increase good cholesterol (HDL)
Polyunsaturated fat – “good fat” in moderation.
Trans-fat – “bad fat” created by artificial hydrogenation. Increases the risk of heart attack even in small quantities.
Cholesterol – found only in animal fats. Humans have cholesterol too, but it is mostly derived from saturated and trans-fats, not directly from animal cholesterol.
Omega-3 – polyunsaturated fat. Required in our diet. A quarter teaspoon a day. sources: leafy veggies, fish, fish oil, eggs, chicken.
Omega-6 – polyunsaturated fat. Required in our diet. sources: seed oils – soybean, safflower, sunflower or corn.
(Note: the right proportion between omega-6 and omega-3 intake is important. It should be 4:1, but in most western diets it is 10:1. That’s why we are all being encouraged to consume more omega-3.)
Omega-9 – polyunsaturated fat. good. sources: olive and nut oils.
Fatty acids – the building blocks of fat. The above terms refer to fatty acids (polyunsaturated fatty acid, omega-3 fatty acid, etc…)
Lipid – the scientific term for fat
Triglyceride – a combo of 3 fatty acids found in fat.
Back in the day, endurance athletes used traditional threshold training encompassing both high volume and high intensity. This technique might work for novice athletes, but it only slightly improved the performance of highly trained runners and cyclists, and may contribute to overtraining. A study published in theJournal of Strength and Conditioning Research compares this program to polarized training.
Analyzing 5 studies, scientists put the traditional model up against an undulated non-linear periodization program where individuals limit time spent training at race pace by separating high-intensity workouts with one or more slow long-distance sessions. They found this new model superior to the old school approach for increasing aerobic endurance, especially when high-intensity sessions were performed as intervals.
True Strength Moment: There’s always a new way to train for performance improvement, and this one might help elite athletes keep on top of their game without overdoing it.
Power and speed training can really add something to your team sports performance. There are more than a couple of ways to approach this challenge and squat jumps are an excellent option. A study published in the Journal of Strength and Conditioning Research suggests it can be altered to achieve very different outcomes.
Twenty-four elite high school aged soccer players were assessed before and after 6 weeks of lower body power training 3 days a week. Some maximized the velocity of their jumps while other decreased velocity. Performance increased for both groups. The greatest gains in 1 rep max came with reduced velocity squats while the fastest 5 to 20 meter sprints resulted from increased velocity.
True Strength Moment: Now you have a couple different options for bringing up sticking points. Make adjustments depending on which areas of your game you need the most work.