models for nude photography Join FREE!One of step brothers anabolic window biggest myths in the fitness area is that you have to choose between fat metabolism or carbohydrate brother. Fat loss is the goal for most and thus the emphasis is on fat metabolism. This not good since you are decreasing the overload to your muscles in addition to literally doing less work. On the flip side, many talk about carbohydrate metabolism since you need step brothers anabolic window in order to fuel exercise. The downside is that a high carb diet can lead to fat gain.
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One of the biggest myths in the fitness area is that you have to choose between fat metabolism or carbohydrate metabolism. Fat loss is the goal for most and thus the emphasis is on fat metabolism.
This not good since you are decreasing the overload to your muscles in addition to literally doing less work. On the flip side, many talk about carbohydrate metabolism since you need carbohydrates in order to fuel exercise.
The downside is that a high carb diet can lead to fat gain. I say you pick both! Train your body to switch back and forth between fat metabolism and carbohydrate metabolism, and you get the best of both worlds. The fancy word for this is metabolic flexibility Kelley DE. Metabolic flexibility allows us to do both.
If you are going to do some high intensity exercise, which is good because it definitely helps fat loss, increases muscle, and helps metabolic health, you want to use carbohydrates. You can have the best of both worlds —performance and a better body composition. Jul 1, ; 7: Nelson has spent more than a decade of his life learning how the human body works, specifically focusing on how to properly condition it to burn fat and become stronger, more flexible, and healthier.
Get more information on him at http: Some have even asserted that if you wait 3 hours then you basically lose out on any benefit of the resistance training session. A total of 23 studies encompassing over subjects met inclusion criteria for muscle hypertrophy. Results showed no significant differences regardless of the timing of protein intake.
What was shown to be supremely important was the amount of protein consumed: The timing of protein intake in and around a resistance training has at best a small impact on muscular gains. It certainly is not going to make or break your results. Rather, the focus should be on meeting your daily protein requirements i. On the other hand, those who are competitive bodybuilders or strength athletes would be best advised to consume protein relatively quickly following training.
The effect of protein timing on muscle strength and hypertrophy: J Int Soc Sports Nutr. Since there are so many studies and anecdotes showing the benefits of high protein intakes, it is not surprising that many people think more is even better.
Studies have been done on competitive bodybuilders on a cutting diet, elite athletes in contest season, males, females, the young, the old and many more populations. Not a single study has found benefits of consuming more than 0. Not even an outlier with a sketchy methodology, not one! In fact, the research indicates that protein needs decrease as a result of weight training for two reasons.
One, your body adapts to the breakdown of protein during training. Now you might ask: Protein is also generally expensive. Most importantly though, I see this knowledge as liberating. Follow him on Facebook or Twitter and check out his free articles on bodybuilding.
Want to know what else Menno has to say about fat loss and muscle growth? Check out his upcoming seminars http: When the Martinez brothers asked me to contribute to a nutrition Myth round table, I responded that there are so many myths out there, where do I begin? Or the creatine myth that creatine increases risk of injuries and causes cramping — in fact research has shown creatine increases hydration status of muscle and reduces risk of cramping and injury.
So I decided to instead focus on the root of the problem — where do myths come from? I remember when my bro Dr. Jacob Wilson and I were growing up — who is also in this round table — we were competitive athletes in a variety of sports as kids and would rely on information from so called experts in the field that we found on websites or high class fitness magazines.
But the information was so extreme, and so variable and conflicting we did not know where to turn…so we ended up testing a bunch of stupid methods in our training of course.
But at the end of the experience, we decided to become scientists for the very purpose of bridging the gap between science and sport. As a trained scientist, it is quite easy for me to distinguish myth from fact. The remainder of this article will be spent educating the reader on some simple ways to do this, so you can avoid falling prey to common nutrition myths. One of the biggest propagators of myths is personal experience — whether it be novices or from pro athletes.
People are full of opinions based on their own personal experience. There are many groups of scientists who dedicate their lives studying what elite athletes do, and what separates them from the average human. But this research takes meticulous details, controlling variables, and attaining large sample sizes.
While any single athlete may succeed in spite of poor diet, or poor mechanics. But it does not mean they would not get better results if they changed their eating habits and mechanics. These people became so dependent on technology, that they became immobile and obese. We have seen a similar trend in our own society today with obesity rates skyrocketing — in large part due to technology and the convenience it takes to obtain food and avoid exercise.
Indeed, technology can be a blessing and a curse. Today possibly more than ever, athletes are starting to read science papers. But a little knowledge can be a dangerous thing…the lay public is often not educated to read papers.
And unfortunately, some titles and abstracts are poorly written and lead them to spreading myths. I strongly encourage reading science papers.
But you need to know how. Here are a few tips:. I will conclude by stating: Hopefully this roundtable will get you one step closer to reaching your goals and avoiding mistakes and myths previous athletes have succumb to. Wisdom is better than rubies; and all the things that may be desired are not to be compared to it. Gabriel Has his PhD from the University of Illinois in Nutritional Sciences where he studied optimal protein intakes for muscle health and body composition.
He has written and contributed to numerous sport and bodybuilding magazines including Ironman Magazine and abcbodybuilding. He also is the co-owner of ABCBodybuilding. If it fits your macros is one of the fastest rising nutrition techniques used by bodybuilders, athletes, and everyday individuals.
The central tenant of the IIFYM conjecture is that as long as it fits within your daily macronutrients you can eat whatever you want, whenever you want and still optimize your body composition. However, we feel that the literature disagrees with this conjecture, particularly as it concerns optimizing body composition and performance.
Granted, for the average individual looking to stay fit and generally healthy, or just lose weight IIFYM may be a solid selection. While a number of non-laboratory, isolated examples have demonstrated the usefulness of IIFYM we contend, that scientific literature strongly indicates that IIFYM does not optimize body composition.
This could not be further from the truth. For example Tang and colleagues investigated the effects of administering 22 g of whey and casein 10 g of EAAs both at rest and following a resistance training protocol in young males.
Moreover, these researchers found that whey stimulated greater muscle protein synthesis both at rest and following exercise than casein. In addition research from Dr. Cribb has demonstrated that 10 weeks of whey protein supplementation in trained bodybuilders resulted in greater gains in lean mass 5.
Finally numerous studies demonstrate that animal based proteins result in greater increases in muscle protein synthesis, hypertrophy, and strength as compared to plant based proteins Hartman et al , Norton et al. Collectively these findings strongly make it clear that both the quality and digestion rate of a protein source impact body composition.
A major misconception of the IIFYM paradigm is that it assumes that the body treats all fats the same. However this is unequivocally false.
For example the chain length of a fatty acid strongly dictates its metabolism. Long chain fatty acids LCFA require complex transport mechanisms in order to make it into the mitochondria.
These transport mechanisms are heavily impacted by the hormone insulin, with higher levels inhibiting fatty acid transport into the mitochondria. In contrast medium chain fatty acids MCFA can directly diffuse into the blood stream and into the mitochondria, irrespective of the carbohydrate and insulin load introduced into the system.
Thus, research demonstrates that consumption of MCFAs results in greater fat oxidation, greater fat loss during a caloric deficit, and in cases energy expenditure than LCFAs St. Finally research has demonstrated that supplementation of fish oil relative to corn oil results in less subcutaneous and visceral fat even though total macronutrient content was matched for Hainault et al.
A recent study by Areta et al. These researchers found that 20 grams distributed over 4 meals resulted in the greatest overall increase in protein synthesis. For those of you who are familiar with the literature, you know that 20 grams of quality protein raises protein synthesis to near maximal levels, with decreasing returns following Moore Moreover smaller boluses of protein result in little to no protein synthesis Areta Thus, even with an equal macronutrient profile, the distribution clearly impacted the outcome.
Additionally long term research published in out of Paddon-Jones Lab clearly demonstrates that equally dividing your protein over 3 meals resulted in greater daily protein synthesis than concentrating most of your protein with dinner Paddon-Jones et al. In fact Bray et al found that consuming a low carbohydrate, higher fat breakfast resulted in greater fat metabolism in a hour period, greater metabolic flexibility and lower body fat mass over several weeks than consuming higher carbs earlier in the day.
This is despite the fact that this study had absolutely no differences in the types or amounts of each macronutrient consumed! This strongly suggests that in a 24 hour period it would be smarter to have an omelet with cheese for breakfast, rather than saving your fats for a large cheesecake with dinner, irrespective of your total fat intake for the day!
As scientists who specialize in the body composition and performance of strength and power athletes our job is not to tell you what is easiest to follow. Rather it is to exclaim and educate you on what the data tells us is optimal for your physique. What you do with that information is your decision. Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis.