NUTRITION


186 ARTICLES+ 291 GRAPHICS + 6 VIDEOS


UPDATED JANUARY 14 – 2018


FOOD & MEAL GUIDELINES


FIXING YOUR DIET → 8 GRAPHICS – 2017
– HOW TO STORE FOOD → 1 GRAPHIC – 2017
– FRUITS & VEGETABLES & POTATOES → 3 GRAPHICS – 2017
– SHAKE RECIPES → 2 GRAPHICS – 2017

– REVIEWS OF SUPPLEMENTS ETC. → EXAMINE.COM
– SPORTS SUPPLEMENTS → 3 GRAPHICS
– NUTRIENT TIMING → 1 ARTICLE + 2 GRAPHICS – OCTOBER 29 – 2017

– HOW I APPROACH MY DAILY NUTRITION → CLICK HERE


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 MUSCLE MASS  6 ARTICLES + 14 GRAPHICS – DECEMBER 10 – 2017
TYPE OF PROTEIN → 3 GRAPHICS – JANUARY 1 – 2018
– PROTEIN – PRE/DURING/POST WORKOUT – HOW MUCH? → 7 ARTICLES + 14 GRAPHICS – DECEMBER 28 – 2017
– POST-WORKOUT PROTEIN – TIMING  7 GRAPHICS – SEPTEMBER 25 – 2017
– POST-WORKOUT – WHEY VS. CASEIN → 1 ARTICLE + 9 
GRAPHICS – DECEMBER 10 – 2017
– PROTEIN BEFORE SLEEP → 6 ARTICLES + 10 GRAPHICS – DECEMBER 10 – 2017
– PROTEIN DURING WEIGHT LOSS – MAINTAINING MUSCLE → 6 ARTICLES + 8 GRAPHICS – DECEMBER 14 – 2017
PROTEIN & LOSING FAT MASS → 1 GRAPHIC – JANUARY 8 – 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
– WHOLE MILK OR SKIM MILK? → VIDEO – OLIVER WITARD – DECEMBER 2016


– PROTEIN DOES NOT CAUSE KIDNEY FAILURE – 1 ARTICLE – 2014
– PROTEIN & UREA PRODUCTION – 1 ARTICLE – 2014


· AGING


– AGING: OPTIMAL PROTEIN INTAKE → 6 ARTICLES + 1 GRAPHIC – JANUARY 8 – 2017
– AGING: TYPE OF PROTEIN → 6 ARTICLES + 2 GRAPHICS – DECEMBER 22 – 2017

– AGING: EXERCISE NECESSARY WITH PROTEIN → 8 ARTICLES – 2015
– AGING: PROTEIN & SARCOPENIA → 8 ARTICLES – NOVEMBER 5 – 2017
– AGING: PROTEIN FOR RESISTANCE TRAINING → 7 ARTICLES + 1 GRAPHIC – JANUARY 13 – 2018
– AGING: PROTEIN FOR ENDURANCE TRAINING
 → 2 ARTICLES – 2016

– AGING: PROTEIN POST-WORKOUT → 2 ARTICLES – 2014
– AGING: PROTEIN BEFORE SLEEP
 → 2 ARTICLES + 1 GRAPHIC – AUGUST 31 – 2017

– AGING: PROTEIN & CARBS → 2 ARTICLES – 2014
– AGING: PROTEIN & WEIGHT LOSS
→ 3 ARTICLES – 2015
– AGING: 
PROTEIN & WOMEN → 2 ARTICLES – 2016
– AGING: PROTEIN DIFFERENCES B/N MEN & WOMEN
→ 2 ARTICLES – 2013
– AGING: 
PROTEIN & OSTEOPOROSIS → 3 ARTICLES + 1 GRAPHIC – AUGUST 16 – 2017
– AGING: 
PROTEIN & HDL CHOLESTEROL → 1 ARTICLE – 2015
– AGING: PROTEIN & CARDIOVASCULAR HEALTH → 2 ARTICLES – 2015


· PROTEIN – BRANCH CHAIN AMINO ACIDS – BCAAs


GET YOUR PROTEIN AND YOU DON’T NEED EXTRA BCAAs
· 3 of the 9 Essential Amino Acids (EAAs)
· Leucine, Isoleucine, Valine; The other 6 are: Phenylalanine, Threonine, Tryptophan, Methionine, Lysine, Histidine
HOWEVER, BCAA’s MAY HAVE A USE FOR DOMS – DELAYED ONSET MUSCLE SORENESS
· BCAAs can help with Reduced Delayed Onset Muscle Soreness (DOMS) from a workout or starting a new “seasonal sport”
– I am 65 yrs old, 175lbs; it takes 16 to 20 grams to see results; I have elite clients my size in their 40s who find half that amount works for them; you will have to experiment; Take before and during workout; note that recent research posted here shows that they reduce soreness but don’t recover the muscle; stay tuned


· BCAAs RESEARCH ARTICLES


– BCAAs REVIEW – EXAMINE.COM
– STRENGTH/POWER TRAINING – 8 ARTICLES + 4 GRAPHICS – DECEMBER 28 – 2017


· 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 → 2 GRAPHICS – JANUARY 8 – 2018
– ENRICHING PROTEIN WITH LEUCINE – VIDEO – KEVIN TIPTON – DECEMBER 2016
– ADD TO A GLASS OF MILK or SMALL AMOUNT OF WHEY → 5 ARTICLES – 201

– AGING: PROTEIN FOR BUILDING MUSCLE – LEUCINE CONTENT  → 12 ARTICLES – NOVEMBER 5 – 2017
– AGING: LEUCINE DURING BED REST or ACTIVITY → 2 ARTICLES – 2016

– RESULTS WHEN LEUCINE IS ABSENT FROM PROTEIN → 1 ARTICLE – 2013
– HMB VS. LEUCINE  → 1 ARTICLE – 2013
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 INFOGRAPHICS  → 7 GRAPHICS – NOVEMBER 4 – 2017
– EXERCISE PERFORMANCE: 1 → VIDEO

– AGING – OVERALL EFFECTS → 2 ARTICLES
– AGING – MUSCLE MASS IN THE AGING → 7 ARTICLES + 1 GRAPHIC – JANUARY 8 – 2018
– AGING – BONE HEALTH  → 2 ARTICLES
– AGING – NEUROPROTECTIVE EFFECTS → 7 ARTICLES
– AGING – COGNITIVE EFFECTS  → 1 ARTICLE
– AGING – GLYCEMIC CONTROL  → 1 ARTICLE

– TIMING – PRE OR POST-EXERCISE → 2 ARTICLES
– NOT WITH CAFFEINE  → 1 ARTICLE
– INFLAMMATION INHIBITOR – WORKOUT RECOVERY → 3 ARTICLES


FISH OIL


– FISH OIL SUMMARY → EXAMINE.COM
FISH OIL INFOGRAPHICS → 8 GRAPHICS – OCTOBER 8 – 2017
– NUTRASOURCE.CA – IFOS – INTERNATIONAL FISH OIL STANDARDS PROGRAM  → CLICK HERE

– AGING – SARCOPENIA (MUSCLE LOSS) → 2 ARTICLES – DECEMBER 16 – 2016
– AGING – FISH OIL & THE BRAIN → 1 ARTICLE – DECEMBER 16 – 2016

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


HEALTHY OILS


– HEALTHY OILS INFOGRAPHICS → 7 GRAPHICS – JULY 6 – 2017


VITAMINS & MINERALS


VITAMIN & MINERAL GRAPHICS → 5 GRAPHICS – DECEMBER 28 – 2017


– VITAMIN D SUMMARY → EXAMINE.COM
VITAMIN D INFOGRAPHICS → 10 GRAPHICS – DECEMBER 28 – 2017
VITAMIN D VIDEO → GURU PERFORMANCE – 2016
– VITAMIN D & ATHLETES → 6 ARTICLES + 4 GRAPHICS – DECEMBER 16 – 2017
– VITAMIN D – ALL AGES – MUSCLE MASS → 2 ARTICLES – APRIL – 2017
– VITAMIN D – AGING – MUSCLE MASS AFTER MENOPAUSE → 1 ARTICLE – 2015


IRON SUMMARY → EXAMINE.COM
MAGNESIUM SUMMARY → EXAMINE.COM
ZINC SUMMARY → EXAMINE.COM


PROBIOTICS & OTHER THINGS TO DO WITH YOUR GUT


 PROBIOTICS & PREBIOTICS INFOGRAPHICS 13 GRAPHICS – DECEMBER 24 – 2017
DIGESTIVE ENZYMES → 9 GRAPHICS – NOVEMBER 4 – 2017
FODMAPS → 6 GRAPHICS – JANUARY 1 – 2018
– FOOD SENSITIVITIES → 1 GRAPHIC – JANUARY 1 -2018


ILLNESS & IMMUNE FUNCTION


– PERFORMANCE NUTRITION STRATEGIES TO SUPPORT ATHLETE IMMUNITY – VIDEO
– EXERCISING & EATING WHILE SICK – 2 GRAPHICS
– IMMUNE FUNCTION & ILLNESS – 10 GRAPHICS – DECEMBER 28 – 2017
– GASTRO-INTESTINAL PROBLEMS DURING EXERCISE – ASKER – 6 GRAPHICS – JANUARY 1 – 2018


ADDITIONAL TOPICS


· DAIRY


MAPS of LACTOSE TOLERANCE or INTOLERANCE  → 9 GRAPHICS – NOVEMBER 15 – 2017
THE FAT IN DAIRY PRODUCTS → 1 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 ARTICLE LINK + 2 GRAPHICS – DECEMBER 27 – 2017
IARC CARCINOGEN CLASSIFICATIONS  → 1 GRAPHIC – APRIL 15 – 2017


· SUGAR


SUGAR INFOGRAPHICS → 10 GRAPHICS – JULY 6 – 2017


· TART CHEERIES


BENEFITS OF TART CHERRIES → 4 GRAPHICS – JANUARY 1 – 2018


 

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