NUTRITION


NOTE: Click on ENDURANCE for additional Nutrition information for Endurance Training/Performance


215 RESEARCH ARTICLES + 256 GRAPHICS + 10 VIDEOS


UPDATED NOVEMBER 14 – 2018


GUIDELINES & SUPPLEMENTS


– EXAMINE.COM → RESEARCH WEBSITE
– SPORTS SUPPLEMENTS → 11 GRAPHICS + 1 TABLE – AUGUST 28 – 2018
– NUTRIENT TIMING → 1 RESEARCH ARTICLE + 3 GRAPHICS – OCTOBER 29 – 2017


MAINTAINING or GAINING MUSCLE WHEN LOSING WEIGHT


GETTING LEANER → 4 RESEARCH ARTICLES + 8 GRAPHICS – AUGUST 1 – 2018
– PROTEIN DURING WEIGHT LOSS – MAINTAINING/INCREASING MUSCLE
 → 6 RESEARCH ARTICLES + 16 GRAPHICS – JULY 25 – 2018
– FAT BURNING  → GENERAL TRAINING PAGE
– FAT BURNING VIDEOS: VIDEO 1 | VIDEO 2
SLEEP AND LOSING BODY FAT → 3 GRAPHICS + 7 RESEARCH ARTICLES – OCTOBER 6 – 2018


PROTEIN


– Protein is made up of 9 EAAs Essential Amino Acids and 11 Non-Essential Amino Acids
– The 9 EAAs cannot be made by the body and therefore must come from food
– They are: Leucine, Isoleucine, Valine, Phenylalanine, Threonine, Tryptophan, Methionine, Lysine, Histidine
– BCAAs Branch Amino Acids are 3 of the EAAs: Leucine, Isoleucine, Valine
– Leucine is the key for building muscle which is called Muscle Protein Synthesis or MPS


· STRENGTH | MUSCLE MASS


– OPTIMAL INTAKE OF PROTEIN FOR STRENGTH & MUSCLE MASS  6 RESEARCH ARTICLES + 13 GRAPHICS – NOVEMBER 14 – 2018
TYPE OF PROTEIN → 1 RESEARCH ARTICLE + 4 GRAPHICS – AUGUST 26 – 2018
WHOLE MILK OR SKIM MILK? → 2 RESEARCH ARTICLES + 1 GRAPHIC – JULY 20 – 2018
– WHOLE MILK OR SKIM MILK? → VIDEO – OLIVER WITARD – DECEMBER 2016
PROTEIN INTAKE WITH FAT → VIDEO – OLIVER WITARD – MAY 14 – 2018
– WHOLE EGGS VS. EGG WHITES FOR MUSCLE MASS → 3 GRAPHICS – FEBRUARY 24 – 2018


– PROTEIN – PRE/DURING/POST WORKOUT → 1 RESEARCH ARTICLE + 3 GRAPHICS – JULY 29 – 2018
 POST-WORKOUT → 5 RESEARCH ARTICLES + 21 GRAPHICS – AUGUST 24 – 2018
PROTEIN – BEFORE SLEEP → 6 RESEARCH ARTICLES + 10 GRAPHICS – JUNE 20 – 2018


– DO THOSE WITH MORE MUSCLE MASS NEED MORE PROTEIN? → VIDEO – KEVIN TIPTON – DECEMBER 2016
– PREDICT MUSCLE GROWTH FROM MPS STUDIES IN TRAINED ATHLETES? → VIDEO – KEVIN TIPTON 2016


– PROTEIN HAS NO ADVERSE AFFECT ON LIVER OR KIDNEY FUNCTION – 2 RESEARCH ARTICLES + 1 GRAPHIC – MARCH 10 – 2018


· AGING


– AGING: OPTIMAL PROTEIN INTAKE → 7 RESEARCH ARTICLES + 2 GRAPHICS – JULY 18 – 2018
– AGING: TYPE OF PROTEIN → 6 RESEARCH ARTICLES + 2 GRAPHICS – FEBRUARY 6 – 2018


– AGING: EXERCISE NECESSARY WITH PROTEIN → 8 RESEARCH ARTICLES + 1 GRAPHIC – MAY 6 – 2018
– AGING: PROTEIN & SARCOPENIA → 8 RESEARCH ARTICLES – NOVEMBER 5 – 2017
– AGING: PROTEIN FOR RESISTANCE TRAINING  7 RESEARCH ARTICLES + 1 GRAPHIC – JANUARY 13 – 2018


– AGING: PROTEIN POST-WORKOUT → 2 RESEARCH ARTICLES + 1 GRAPHIC – OCTOBER 15 – 2018
– AGING: PROTEIN BEFORE SLEEP
 → 2 RESEARCH ARTICLES + 1 GRAPHIC – AUGUST 31 – 2017


– AGING: PROTEIN & CARBS → 2 RESEARCH ARTICLES – 2014
– AGING: PROTEIN & WEIGHT LOSS
→ 3 RESEARCH ARTICLES – 2015


– AGING: PROTEIN & WOMEN → 2 RESEARCH ARTICLES – 2016
– AGING: PROTEIN DIFFERENCES B/N MEN & WOMEN
→ 2 RESEARCH ARTICLES – 2013


– AGING: PROTEIN & OSTEOPOROSIS → 4 RESEARCH ARTICLES + 1 GRAPHIC – JULY 8 – 2018
– AGING: 
PROTEIN & HDL CHOLESTEROL → 1 RESEARCH ARTICLE – 2015
– AGING: PROTEIN & CARDIOVASCULAR HEALTH → 2 RESEARCH ARTICLES – 2015


· PROTEIN – BRANCH CHAIN AMINO ACIDS – BCAAs


– BCAAs REVIEW – EXAMINE.COM
BCAAs – RECOVERY FROM WORKOUTS – 8 RESEARCH ARTICLES + 6 GRAPHICS – JULY 30 – 2018


· PROTEIN – THE BCAA LEUCINE


· A highly effective and inexpensive supplement to be used when the protein content of your meal is low
· At this time (2017) it is not recommended to be taken in isolation and it isn’t necessary when you have a full protein meal
· 3-5 grams Leucine with 8-10 oz. of milk = approx. equivalent of 20-25 grams of Protein for Muscle Protein Synthesis (building muscle)


FOOD SOURCES – 2.5 grams of Leucine approx.
 CHARTS OF LEUCINE CONTENT IN FOODS – 4 GRAPHICS – DECEMBER 24 – 2017
(1) 1 Scoop of Whey Protein Powder
(2) Milk: 750 ml or 24 oz.
(3) 3.5 large Eggs
(4) Greek Yogurt 250 grams
(5) Beef 142 grams or 5 oz
(6) Chicken 142 grams or 5 oz
(7) Fish 142-160 grams or 5-6 oz
(8) Peanuts 142 grams or 5 oz


LEUCINE SUMMARY → EXAMINE.COM
– THE ROLE OF LEUCINE –  VIDEO – OLIVER WITARD – DECEMBER 2016
– LEUCINE KEY TO BUILDING MUSCLE & STRENGTH → 1 RESEARCH ARTICLE + 4 GRAPHICS – MARCH 23 – 2018


– ENRICHING PROTEIN WITH LEUCINE – VIDEO – KEVIN TIPTON – DECEMBER 2016
– ADD TO A GLASS OF MILK or SMALL AMOUNT OF WHEY → 5 RESEARCH ARTICLES + 1 GRAPHIC – NOVEMBER 10 – 2018


– AGING: PROTEIN FOR BUILDING MUSCLE – LEUCINE CONTENT → 16 RESEARCH ARTICLES – AUGUST 17 – 2018
– AGING: LEUCINE DURING BED REST or ACTIVITY → 2 RESEARCH ARTICLES – 2016


– RESULTS WHEN LEUCINE IS ABSENT FROM PROTEIN → 1 RESEARCH ARTICLE – 2013
– HMB VS. LEUCINE  → 2 RESEARCH ARTICLES – AUGUST 17 – 2018
HMB SUMMARY → EXAMINE.COM


CREATINE


– Creatine is made from the amino acids L-arginine, L-glycine, L-methionine
– It supplies energy to all cells in the body including the brain
– Creatine is not just for athletes


SOURCES
· Meat, Eggs, Fish
· Supplement Powder: buy from mainstream company; nothing fancy; I use All-Max, 1000 grams, 200 day supply for less than $40
· Over the past 15+ years a highly researched supplement; It is a mainstream, highly effective and inexpensive supplement
HOW TO TAKE
· for muscle saturation (approx.); 5 grams taken 1x per day for 30 days will saturate the muscles
MAINTENANCE DOSAGE AFTER 30 DAYS
· 2-5 grams per day depending on your size and workout program

Note: Take Creatine with carbohydrate


– CREATINE – SUMMARY → EXAMINE.COM
– CREATINE – TRAINING & SPORT → 8 GRAPHICS – AUGUST 25 – 2018
– CREATINE – EXERCISE PERFORMANCE → VIDEO – GURU PERFORMANCE – NOVEMBER 8 – 2016
– CREATINE – TIMING – PRE OR POST-EXERCISE → 2 RESEARCH ARTICLES + 2 GRAPHICS – AUGUST 24 – 2018
– CREATINE – NOT WITH CAFFEINE  → 1 RESEARCH ARTICLE – 1996
– CREATINE – INFLAMMATION INHIBITOR – WORKOUT RECOVERY → 3 RESEARCH ARTICLES – 2015


– AGING – OVERALL EFFECTS → 2 RESEARCH ARTICLES – 2016
– AGING – MUSCLE MASS IN THE AGING → 7 RESEARCH ARTICLES + 3 GRAPHICS – JUNE 20 – 2018
– AGING – BONE HEALTH  → 2 RESEARCH ARTICLES + 1 GRAPHIC – JUNE 20 – 2018
– AGING – NEUROPROTECTIVE EFFECTS → 1 GRAPHIC + 8 RESEARCH ARTICLES – OCTOBER 6 – 2018
– AGING – GLYCEMIC CONTROL  → 1 RESEARCH ARTICLE – 2016


ATHLETIC PERFORMANCE


· CAFFEINE


 CAFFEINE – CONTENT → 7 GRAPHICS + 1 IOC TABLE – JULY 19 – 2018
CAFFEINE – SPORTS PERFORMANCE → 3 GRAPHICS- AUGUST 26 – 2018
CAFFEINE – ENDURANCE SPORTS → 10 GRAPHICS – AUGUST 26 – 2018
CAFFEINE – SHORT DURATION SPORTS → 3 GRAPHICS – JULY 19 – 2018


CAFFEINE – BEFORE A POWER NAP → 2 GRAPHICS – JULY 19 – 2018
CAFFEINE – WEIGHT LOSS → 2 GRAPHICS – JULY 29 – 2018
CAFFEINE – VARIOUS TOPICS → 3 GRAPHICS – AUGUST 27- 2018


– AGING – CAFFEINE/COFFEE – HEALTH BENEFITS → 2 GRAPHICS – OCTOBER 15 – 2018


· BUFFERS: BETA-ALANINE & SODIUM BICARBONATE


BETA-ALANINE & SODIUM BICARBONATE → 10 RESEARCH ARTICLES + 5 GRAPHICS + 1 VIDEO – AUGUST 31 – 2018
– AGING – BETA-ALANINE → 1 RESEARCH ARTICLE – JULY 14 – 2018


· TART CHERRIES 


BENEFITS OF TART CHERRIES → 5 GRAPHICS – MAY 6 – 2018


· NITRATES – BEET ROOT JUICE


NITRATE & SPORTS PERFORMANCE → 14 GRAPHICS + 1 TABLE – JULY 22 – 2018


FISH OIL


– FISH OIL – SUMMARY → EXAMINE.COM
– FISH OIL – INFORMATION → 4 GRAPHICS – SEPTEMBER 14 – 2018
– NUTRASOURCE.CA – IFOS – INTERNATIONAL FISH OIL STANDARDS PROGRAM  → CLICK HERE


– AGING – FISH OIL & SARCOPENIA (MUSCLE LOSS) → 2 RESEARCH ARTICLES – DECEMBER 16 – 2016
– AGING – FISH OIL & THE BRAIN → 1 RESEARCH ARTICLE + 1 GRAPHIC – MAY 12 – 2018

INFLAMMATION → 2 RESEARCH ARTICLES – DECEMBER 16 – 2016
MUSCLE MASS → 2 RESEARCH ARTICLES – DECEMBER 16 – 2016
DOMS AFTER STRENGTH TRAINING → 2 RESEARCH ARTICLES – DECEMBER 16 – 2016
ENDURANCE → 1 RESEARCH ARTICLE – DECEMBER 16 – 2016


HEALTHY OILS & FATS


– HEALTHY OILS → 7 GRAPHICS – MAY 5 – 2018
OLIVE OIL → 4 GRAPHICS – MAY 5 – 2018
AVOCADO OIL → 3 GRAPHICS – MAY 5 – 2018
HEALTHY FATS → 1 GRAPHIC – FEBRUARY 22 – 2018


VITAMINS & MINERALS


VITAMIN & MINERAL GRAPHICS → 6 GRAPHICS – MAY 20 – 2018


– VITAMIN D – SUMMARY → EXAMINE.COM
– VITAMIN D – GENERAL INFORMATION → 3 GRAPHICS – JULY 14 – 2018
– VITAMIN D – THE SUN IS THE MAIN SOURCE OF VITAMIN D → VIDEO – GURU PERFORMANCE – 2016
– VITAMIN D – ATHLETES → 6 RESEARCH ARTICLES + 7 GRAPHICS – JULY 14 – 2018
– VITAMIN D – MUSCLE MASS & STRENGTH → 2 RESEARCH ARTICLES + 1 GRAPHIC – APRIL 21 – 2018
– AGING – VITAMIN D – MUSCLE MASS AFTER MENOPAUSE → 1 RESEARCH ARTICLE – 2015
– AGING – VITAMIN D – DEMENTIA & ALZHEIMER’S → 5 RESEARCH ARTICLES – MAY 21 – 2017


– IRON – SUMMARY → EXAMINE.COM
– IRON – MAYO CLINIC
– IRON – TRAINING & SPORT PERFORMANCE → 2 GRAPHICS – JULY 19 – 2018
– AGING – IRON DEFICIENCY AND DEMENTIA → 1 RESEARCH ARTICLE – 2014


– MAGNESIUM – SUMMARY → EXAMINE.COM


–  ZINC – SUMMARY → EXAMINE.COM


PROBIOTICS & STUFF FOR YOUR GUT


 PROBIOTICS & PREBIOTICS 12 GRAPHICS – DECEMBER 24 – 2017
DIGESTIVE ENZYMES → 8 GRAPHICS – NOVEMBER 4 – 2017
FODMAPS → 8 GRAPHICS – JANUARY 1 – 2018
– FOOD SENSITIVITIES → 1 GRAPHIC – JANUARY 1 -2018


ADDITIONAL TOPICS


· DAIRY


MAPS of LACTOSE TOLERANCE or INTOLERANCE  → 9 GRAPHICS – NOVEMBER 15 – 2017
THE FAT IN DAIRY PRODUCTS → 1 RESEARCH ARTICLE – DECEMBER 14 – 2017
THE BENEFITS OF MILK → 2 GRAPHICS – DECEMBER 14 – 2017
DAIRY – SPORT AND EXERCISE → 4 GRAPHICS – DECEMBER 16 – 2017


· MEAT


DOES RED MEAT CAUSE CANCER → 1 RESEARCH ARTICLE LINK + 2 GRAPHICS – DECEMBER 27 – 2017
IARC CARCINOGEN CLASSIFICATIONS  → 1 GRAPHIC – APRIL 15 – 2017


 

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