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Category Archives : Protein, Carbs, Fats

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Protein And Probiotics

Forget chicken and rice or coconut oil and coffee, the latest fitness nutrition pairing seems to be protein and probiotics. Researchers from the University of Tampa in Florida put 29 young trained men through a brutal lower-body workout on two separate occasions. For two weeks before one workout, the men took 20 grams of casein. Before the other workout, they took the casein supplement and one billion colony forming units of the probiotic bacteria Bacillus coagulans.
When the subjects included the probiotics they reported less muscle soreness and were able to generate more power after the workout. The probiotics also blunted levels of creatine kinase in the blood, which suggests that the bacteria reduced muscle breakdown. Previous research of Bacillus coagulans showed that it also improves immune response and digestion.

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Don’t Fear P.M. Protein

Slamming a casein protein shake before bed is an old bodybuilding strategy when you’re trying to add muscle. New evidence suggests it won’t hurt you when you’re trying to lean out either. In a study published in the journal Nutrients, two groups of overweight subjects consumed a beverage 30 minutes before bed. One group consumed a zero-calorie drink while the other had 30 grams of casein protein.
Scientists measured the glucose concentration in the fat cells and verified that the casein did not blunt overnight lipolysis (breakdown of fats) compared to the zero-calorie group. Since muscle preservation is a big part of optimizing metabolic rate, that 30 grams of nightly casein might be helping you burn more fat, especially if you’re on a calorie-restricted diet.

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Size Rules

Ironclad laws you need to learn if you want to add serious muscle
By Jay Ashman
 
PQ: “Progressive overload is the number-one rule for gaining strength and size. As you increase workload, you will increase muscle.”
 
Since man began lifting weights, we have sought to gain muscular size and strength. That pursuit is a huge reason why you read this magazine and step foot into the gym. In the 1940s there was a popular comic-book advertisement from Charles Atlas that promised skinny kids the secrets to gaining size and confidence, and all you had to do was send back the little cutout piece of paper with your address for his free book. I never read that book. I was born in 1974, so I can’t vouch for its contents, but I have studied the iron game, and lifted long enough, to understand that the universal truths I’m about to write down for you will apply now and through the next several hundred years.
 
FOOD
The first set of rules pertains to food and how to eat to gain size. The commonly asked question is usually about protein intake. Ideally you want to eat approximately one gram of protein per pound of lean body mass (LBM). I don’t mean your bodyweight, I mean fat-free mass. If you’re 250 pounds with 25 percent body fat, then you’ll eat about 188 grams of protein per day. Protein can be increased up to 1.5 grams per pound if you wish, but that just takes away from other macronutrients that have a critical role in building muscle. Start with one gram per pound of LBM and adjust from there.
To find your carbohydrate intake, you just double your lean mass. If you have 188 pounds of lean mass, this means you’ll be eating 376 grams of carbohydrates a day. Finalize

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Ditch The Diet Drinks

A strategic use of a diet soda to get you through a sugar craving may keep your diet on-track, but a new research review indicates that diet sodas don’t actually help you lose weight. A collaborative project headed by researchers at the Imperial College London’s School of Public Health found that consuming diet drinks might cause people to eat more calories by stimulating their sweet-sensitive taste buds. (They also found that much of the research showing a link between diet sodas and weight loss was financed by food and beverage companies.)
Many nutrition experts disagree with this finding and believe that zero-calorie beverages can help people manage calorie intake. The bottom line seems to be that they are better than a full-sugar soda, but the smartest plan is to wean yourself off that sugary taste.

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Fat Loss Strategies

There is more than one way to skin a fat cat. A recent study published in the Journal Of Sports Science And Medicine compared a low-carb weight-loss plan versus a traditional “clean eating” strategy. Over 12 weeks, one group ate only 30 gram of carbs a day for the first four weeks and then added an extra 10 grams each week for the next eight weeks. They did not count calories.
The other group stuck to a daily calorie deficit of 30 percent below their maintenance needs. They ate a combination of 15 percent protein, 30 percent fat, and 55 percent carbs. Both groups trained with weight for the entire 12 weeks. At the end of the experiment, the body-fat percentage and waist circumference decreased by similar amounts in both groups. The low-carb group added more muscle while the other group gained more strength. However, neither of those improvements were statistically significant.

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