Fasted Training: Is it Better for Fat Loss?
Ancient fitness lore tells us that skipping pre-workout carbs/ training fasted increases your fat loss because your body will be using more fat for fuel during the workout. For decades poor souls have been enduring training sessions on an empty stomach in hopes of getting shredded. Well, the ancient lore can go to the burial [...] The post Fasted Training: Is it Better for Fat Loss? appeared first on Macros Inc.
High Protein Diets And Body Composition
Antonio and his crew conducted the first study to directly assess whether consuming extra protein effects body weight and body composition. Essentially, if you eat more protein on top of your daily food calories will you gain weight? The Subjects The authors recruited 40 subjects who had been regularly resistance training roughly 8.5 hours per [...] The post High Protein Diets And Body Composition appeared first on Macros Inc.
Whey Protein Saves Muscle During a Cut
Losing weight requires a negative energy balance (you must consume less energy than you expend). Often times during caloric restriction people lose lean mass along with fat mass. Now I don’t know about you but if I want to lose fat I also don’t want to lose a lot of hard-earned muscle tissue. One way [...] The post Whey Protein Saves Muscle During a Cut appeared first on Macros Inc.
Whey Protein Alone or with Phosphatidic Acid: More is Not Always Better
There is a mentality that more is better when it comes to muscle growth. More training, more food, more supplementation. Specifically, people will often take multiple supplements that are “designed” to elicit muscle growth, assuming they will have additive effects. Two supplements that are regarded to have anabolic effects on muscle tissue are whey protein [...] The post Whey Protein Alone or with Phosphatidic Acid: More is Not Always Better appeared first on Macros Inc.
Energy Drinks Don’t Help Performance
The energy drink market has exploded in the past decade with products such as Redbull, Rockstar, Monsters, etc. Interestingly, these beverages are often consumed under the pretense that they will help your performance in the gym. Energy drinks are the highest reported “supplement” taken by college athletes. These beverages often contain carbohydrates, B vitamins, caffeine, [...] The post Energy Drinks Don’t Help Performance appeared first on Macros Inc.
Top Nutrition Priorities for Success
The internet is saturated with nutrition advice. Admittedly, I add to the plethora of blogs and other articles on there. I hope that my work cuts through the noise, and gets you the truth amidst what can be called a lot of bulls#$@. I wanted to use this opportunity to be crystal clear and cut [...] The post Top Nutrition Priorities for Success appeared first on Macros Inc.
Why Dieting Sucks
Tl;dr: “Dieting” is an abused tool in the health and fitness industry. There are better approaches. We need to start changing the tone of our discussion around nutriton. Before we even get started I know this article is going to get a lot of people up in arms and I will probably catch some flack. Good, I [...] The post Why Dieting Sucks appeared first on Macros Inc.
The Truth About Hormones in Milk
tl;dr: If there is anything to worry about in milk it probably isn’t the hormones. Do you fear hormones in milk? Then you’re not alone. Like many other foods, dairy products have been the victim of pseudoscientific fear mongering – specifically focusing on the hormonal content in milk, and its proposed propensity to give you cancer. [...] The post The Truth About Hormones in Milk appeared first on Macros Inc.
How to Think About Biomarkers
Tl;dr: Biomarkers are not all the same and how you define them matters. Three ways to categorize them are: prognostic, predictive, and actionable. We often hear about how certain things can “biomarkers”. Furthermore we hear that certain ones “predict” specific future outcomes. There are very clear, specific, ways to think about biomarkers that need further [...] The post How to Think About Biomarkers appeared first on Macros Inc.
Fat and Carbohydrate Utilization During Exercise
How the body uses fat and carbohydrates during exercise is a hotly debated concept in the fitness industry right now and, frankly, this puzzles me. The research over the past 30 years has borne out exactly how our bodies use carbohydrates, proteins, and fat during different exercise intensities. The fact that there still remains a [...] The post Fat and Carbohydrate Utilization During Exercise appeared first on Macros Inc.
Creatine Timing: Pre or Post That is the Question
Creatine supplementation appears to be the most effective legal nutritional supplement currently available in regards to improving anaerobic capacity and lean body mass (LBM). The research surrounding the ergogenic effects of creatine supplementation is extensive with hundreds published studies looking exactly at those two outcomes. Approximately 70% of the research has reported a significant (P<.05 [...] The post Creatine Timing: Pre or Post That is the Question appeared first on Macros Inc.
Caloric Restriction: The Key to a Long Life?
Several research groups have looked at whether caloric restriction improves longevity. For decades, the research was confined to drosphila (fly) and rodent models. While these model organisms can provide interesting insight, drosphilia and humans have drastically different metabolisms and gene expression regulation. Their response to fasting is often much different than humans. Recently, caloric restriction [...] The post Caloric Restriction: The Key to a Long Life? appeared first on Macros Inc.