CARB LOADING CAN BE HARD ON YOUR HEART


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Bodybuilders have been known to carb cycle during a diet, increasing carbohydrate intake on certain days to trick their metabolism into not slowing down so much from caloric restriction. Endurance athletes like to load up on carbs before long distance race events, and a study published in the Journal of the American College of Cardiology (JACC) suggests going overboard with carb loading might be hard on your heart.

Researchers from Vanderbilt and the University of Alabama Birmingham gave 33 subjects a 264 calorie carbohydrate shake. This high-carb load suppressed the heart’s production of a hormone called ANP by 25% over several hours. Because ANP helps rid your body of excess salt and reduces blood pressure, restricting this process can contribute to salt retention and hypertension.

LONG-TERM CALORIE CUTTING HAS ITS RISKS


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Cutting down for summer or a physique contest is one thing. Researchers from the Leibniz Institute on Aging – Fritz Lipmann Institute in Jena, Germany found that cutting calories long-term can have both positive and negative consequences, as a study published in the Journal of Experimental Medicinesuggests.

A few years back, scientists were able to extend the lifespans of worms, fruit flies and lab rats through caloric restriction. Sometimes they lived 50% longer than normal. More recently, tests on mice showed that 30% food restriction slowed the aging of stem cells while reducing production of blood cell lymphocytes used for immune defense up to 75%

SLEEP BETTER ON A HIGH PROTEIN WEIGHT LOSS DIET



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On a high-protein weight loss diet, you’re likely to retain more muscle mass while losing weight. That’s why it’s the preferred diet of bodybuilders in a cutting phase. A new study published in the American Journal of Clinical Nutrition suggests high-protein dieting might also come with a side benefit of improved sleep quality.

Purdue University researchers put half a group of 44 overweight volunteers on a weight loss diet with a normal protein content of 0.8 grams per kilogram of body weight. The rest were put on a high-protein weight loss diet with 1.5 grams of protein per kg of body weight. Subjects in the high-protein group reported better sleep quality after 3 and 4 months of dieting. Sound sleep supports muscle recovery.

WALKING BURNS MORE CALORIES THAN YOU THINK


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People trying to shed a few pounds will take the stairs instead of the elevator, and that ups the daily amount of calories burned. A study published in the Journal of Applied Physiology suggests the amount is probably more than two generally accepted calculations estimate.

Researchers from Southern Methodist University developed a new way to estimate the energy expenditure of walking that takes into account body weight, walking uphill and walking while carrying a load. Compared to the 40+ year old formulas, which tended to under estimate energy expenditure, this new method more accurately predicts calories burned for 97% of subjects.

Hannibal Race @ US Embassy in Lebanon


 

Puma’s Hannibal Race at the US Embassy in Lebanon.

Organized by Threshold & Tactical Fitness and Sponsored by First Nutrition