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Category Archives : Nutrition Science

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The De-Stress Vitamin

If life is getting hectic, try popping 500 milligrams of vitamin C. A study published in the Pakistan Journal Of Biological Sciences looked at two groups of high school students. One group was given 500 milligrams of vitamin C a day, and the other group was given a placebo. Before the experiment, vitamin C levels, blood pressure, and anxiety levels (using the Beck Anxiety Inventory test) were measured in all subjects.
After 14 days the two groups were re-tested. The subjects who took the vitamin C showed less anxiety than before they started the supplement regimen, moving from a classification of “moderate anxiety” to “low anxiety.” The study authors concluded their findings by stating that “…  this study suggests that a diet rich in vitamin C can help to reduce anxiety levels and possibly increase academic performance among anxious students.”

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Ripped Like 007

If you ever wondered how James Bond managed to stay in fighting shape while slamming down martinis left and right, the secret appears to be in the olives. Research published in the journal Immunity & Ageing described how a group of people ages 18 to 65 who ate a dozen green olives a day for 30 days lost approximately 2.2 pounds of fat and gained about the same amount of muscle.
Researchers suspect that conjugated linoleic acid content of the olives might get the credit, or possibly the presence of oleuropein, a phenol that has been shown to boost testosterone levels and encourage anabolism in animal studies. While this was a rather primitive study (no control group involved), it’s an easy N=1 experiment to reproduce. After all, olives are cheap, and with only about 40 calories per ounce (approximately 14 olives), they’ll hardly derail your diet. Just be sure to hold the gin.

http://www.ironmanmagazine.com/ripped-like-007/

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Post-Workout Fat Loss

Powerlifters and mass monsters should mix their post-workout whey protein with a hefty dose of fast-acting carbs, but a recent study seems to indicate that if you’re trying to get lean, you should leave the sugar out. Research published in the Journal Of The International Society Of Sports Nutrition described three groups of novice weight trainers who were each given a different beverage immediately after a session in the gym. One group was given straight carbs, the other straight whey protein, and the third group consumed approximately equal doses of both carbs and whey protein.
After 12 weeks of training, all three groups added muscle size and strength. The group who took in only carbs lost no body fat. Both whey groups lost body fat, but the one who consumed the whey protein without carbs lost significantly more fat. What’s more, the whey-only group lost more fat off their abdomen than the others.

http://www.ironmanmagazine.com/post-workout-fat-loss/

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Berry Chocolate Protein Booster

If you train with your partner, this is the best post-workout pre-bedroom shake.
By Amanda Burrill, MS
 
February is famous for Valentine’s Day, where a romantic dinner gets all the attention, but there are plenty of reasons and ways to make your breakfast or post-workout shake special too. Case in point: This nutrient-rich protein smoothie will boost a lot more than your biceps.
Enter superfoods that double as powerful aphrodisiacs. Share this smoothie with your lover, or just incorporate it into your morning routine, and watch the passion grow right along with your gains.
Among the best ways to feel sexy are to crush hard, then nourish the body. Let’s be honest, the sexier we feel, the more turned on we are about living life. That “joie de vivre” of feeling good in our own skin gives a sexy vibe to the world.
Ingredients
6 oz unsweetened vanilla almond milk
3/4 cup raw or frozen raspberries
1 tablespoon raw cacao powder
1 teaspoon maca powder
1 teaspoon raw honey
1/4 medium sized avocado
1 scoop vanilla protein powder
Directions
Combine all ingredients in a blender, beginning with the liquid to avoid sticky protein-powder clumps. Blend until smooth.
 
SUPERFOOD 101
Cacao: A universal symbol of love and romance, the world’s most famous aphrodisiac is chocolate. But we don’t have time for that processed, sugar-loaded junk. Cut to the chase by imbibing in the raw form and get all the benefits and none of the belly. Raw cacao increases serotonin and dopamine production, and floods your body with antioxidants. It’s also a stimulant. All that for very few calories.

Maca: I’ve read about ancient Peruvians getting blissed out with cacao and maca, as it’s an intense libido-boosting pairing. Maca, the world’s “sexiest” superfood, is an adaptogen, meaning it helps balance hormones and is believed to increase fertility, sexual desire, immunity, and vitality for both sexes. I’m into it in

http://www.ironmanmagazine.com/berry-chocolate-protein-booster/

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Lutein And Fat Loss

A carotenoid commonly fond in green leafy vegetables and long used to promote eye health might help you catch the eye of someone else, says a new study published in the Journal Of Ophthalmology. Lutein protects eyes from damaging radiation and slows the progress of age-related macular degeneration. It’s a common and clinically proven ingredient in eye-health supplements.
A group of Dutch scientists recently found that it also inhibits an enzyme called complement factor D, which plays a role in the growth of fat tissue. Complement factor D not only helps uptake glucose into cells and convert it into fat, it also stymies lipolysis, the process by which fat cells release their contents into the bloodstream to be utilized by the body. To boost your own intake its easy to find lutein supplements, or simply eat more of the stuff you should be eating anyway: kale, spinach, broccoli, zucchini, Brussels sprouts, and eggs.

http://www.ironmanmagazine.com/lutein-and-fat-loss/

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