Weekly Nutrition Tip #25
Tip #25
The Critical Meal
by Dr. John Berardi
Breakfast is a critical meal. After a catabolic overnight fast, a balanced breakfast helps to regulate blood sugar, helps to regulate energy balance, and helps to [...]
Weekly Nutrition Tip #18
Tip #18
Protein/Carbs Before Exercise To Burn Fat?
by Dr. John Berardi
While nearly everyone nowadays knows that pre, during, and post exercise nutritional intake is critical for improving protein status and glycogen synthesis, [...]
Weekly Nutrition Tip #14
Tip #14
Protein for Fat Burning
by Dr. John Berardi
Protein is by far the most thermogenic of the macronutrients (protein, carbohydrate, and fat). Due to the high metabolic costs of processing it, protein provides [...]
Post Workout Nutrition
Post workout nutrition has become an important topic in the past few years.
A typical recommendation is to consume carbohydrates and protein immediately following exercise in order to enhance glycogen resynthesis, promote an anabolic hormonal environment, enhance protein synthesis, and/or lessen the immuno-suppressive effects of intense exercise. The carbohydrate increase insulin levels which in turn [...]
High-Protein, Low-Fat, Low-Carb Diets Fight Hunger
A new study to be published in the Journal of Clinical Endocrinology & Metabolism (JCEM) suggests that high-protein, low-fat, and low-carbohydrate diets suppress hunger most effectively.
The study examined the relative ability of different nutrient types to suppress the appetite-stimulating hormone, ghrelin. Circulating ghrelin levels increase shortly before meals and then decrease rapidly after [...]
Branched-Chain Amino Acids
The branched-chain amino acids (leucine, isoleucine, and valine) constitute approx one-third of skeletal muscle protein. Research has shown that of the three branched-chain amino acids (BCAAs), leucine plays the most significant role in stimulating protein synthesis. This suggests amino acid supplementation may be advantageous for the exercising individual.
A few studies have reported that [...]
Soy Protein May Not Be So Bad
It is often rumored that soy protein consumption causes increased testosterone in men.
Previous work has suggested that soy protein is preferentially directed towards the splanchnic region (soft tissue organs) and milk proteins (whey and casein) to the peripheral regions such as muscle tissues. When compared to soy proteins, milk proteins provide greater amounts of [...]
Protein Requirements and Sources
Currently, the US Recommended Daily Allowance (RDA) for protein in healthy adults is 0.8 g/kg (0.36 g/lb) of body weight per day. Unfortunately, this does not take into account exercise, which adds several levels of complexity. Some factors that need to be considered include protein quality, energy intake, carbohydrate intake, mode and intensity [...]
