NUTRITION & SUPPLEMENTS


173 ARTICLES+ 84 INFOGRAPHICS + 3 MAPS + 1 CHART + 2 VIDEOS

PROTEIN | BCAAs | LEUCINE | CREATINE
VITAMIN D | FISH OIL | OTHER OILS | PROBIOTICS | DIGESTIVE ENZYMES | DAIRY | MEAT

UPDATED JUNE 17 – 2017


· TO ENLARGE THE INFOGRAPHICS & IMAGES:
– GOOGLE CHROME: RIGHT CLICK ON INFOGRAPHICS & PHOTOS → OPEN IN NEW TAB
– FIREFOX: RIGHT CLICK ON INFOGRAPHICS & IMAGES → VIEW IMAGE

SUPPLEMENTS


REVIEWS OF SUPPLEMENTS ETC. → EXAMINE.COM
SPORTS SUPPLEMENTS: 1 →INFOGRAPHIC → CLICK HERE
NOTE: Additional Nutrition Articles for Endurance Performance can be found in the ENDURANCE section on this site

FOOD & MEAL GUIDELINES


PRECISION NUTRITION: 20  → JOHN BERARDI INFOGRAPHICS
HOW I APPROACH MY DAILY NUTRITION → CLICK HERE
HOW TO STORE FRUITS, VEGETABLES & HERBS: 1 → INFOGRAPHIC

PROTEIN


· PROTEIN & AGING


AGING – STRENGTH TRAINING: 5 → ARTICLES – MAY 20 – 2017
AGING – ENDURANCE TRAINING: 2 → ARTICLES
 – MAY 7 – 2017
AGING: OPTIMAL PROTEIN INTAKE: 5 ARTICLES – MAY 7 – 2017
AGING: TYPE OF PROTEIN: 5 → ARTICLES – MAY 7 – 2017
AGING: PROTEIN FOR BUILDING MUSCLE – PREVENTING SARCOPENIA: 7 → ARTICLES – APRIL 22 – 2017
AGING: PROTEIN FOR BUILDING MUSCLE – LEUCINE CONTENT: 10 → ARTICLES – APRIL 22 – 2017
AGING: LEUCINE DURING BED REST or INACTIVITY: 2 → ARTICLES – APRIL 22 – 2017
– See below for the definition of the Branch Chain Amino Acid Leucine
AGING: EXERCISE NECESSARY WITH PROTEIN TO OFFSET MUSCLE LOSS: 8 → ARTICLES – MAY 7 – 2017
AGING: PROTEIN & STRENGTH: 1 → ARTICLE
AGING: PROTEIN POST-WORKOUT: 2 → ARTICLES
AGING: PROTEIN BEFORE SLEEP: 1 → ARTICLE
AGING: PROTEIN & CARBS: 2 → ARTICLES
AGING: PROTEIN & WEIGHT LOSS: 3 → ARTICLES
AGING: WOMEN: 2 ARTICLE
AGING: DIFFERENCES BETWEEN MEN & WOMEN: 2 →  ARTICLES
AGING: HDL CHOLESTEROL & PROTEIN INTAKE: 1
ARTICLE
AGING: PROTEIN & CARDIOVASCULAR HEALTH:  2 → ARTICLES
AGING: PROTEIN & OSTEOPOROSIS: 3 → ARTICLES

· PROTEIN & TRAINING


OPTIMAL INTAKE FOR HYPERTROPHY or MUSCLE MASS: 4 → ARTICLES + 4 →  INFOGRAPHICS – MAY 27 – 2017
PRE – DURING – POST WORKOUT: 1 → INFOGRAPHIC – MAY 13 – 2017
PRE-WORKOUT: 1 → INFOGRAPHIC
PRE & DURING WORKOUT: 1 → ARTICLE
POST-WORKOUT – HOW MUCH?: 6 → ARTICLES + 9 → INFOGRAPHICS – MAY 27 – 2017
POST-WORKOUT – TIMING: 5 → INFOGRAPHICS – MAY 23 – 2017
POST-WORKOUT – WHEY VS. CASEIN: 1 → ARTICLE + 2 → INFOGRAPHICS – JUNE 8 – 2017
BEFORE SLEEP: 4 → ARTICLES  – MAY 27 – 2017 + 6 → INFOGRAPHICS
NUTRITION for POWER SPORTS: 1 → INFOGRAPHIC
CONCURRENT TRAINING: 1 → ARTICLE + 3 → INFOGRAPHICS
PROTEIN SHAKE RECIPES: 1 → INFOGRAPHICS – MAY 13 – 2017

· PROTEIN – MAINTAINING MUSCLE DURING WEIGHT LOSS


MAKING WEIGHT FOR SPORT COMPETITION – MAINTAIN MUSCLE MASS: 5 Articles → ARTICLES
PROTEIN INTAKE DURING WEIGHT LOSS – MAINTAIN MUSCLE MASS: 3 → ARTICLES + 6 → INFOGRAPHICS – MAY 13 – 2017
PROTEIN – EFFECT ON TOTAL CALORIES CONSUMED DURING DAY: 2 → ARTICLES

· PROTEIN – SPECIAL TOPICS


PROTEIN & UREA PRODUCTION: 1 → ARTICLE
PROTEIN DOES NOT CAUSE KIDNEY FAILURE: 1 → ARTICLE

AMINO ACIDS THAT MAKE UP PROTEIN


· BCAAs – BRANCH CHAIN AMINO ACIDS


· 3 of 9 Essential Amino Acids (EAAs) which make up protein; get your Protein and you don’t need BCAAs
· Leucine, Isoleucine, Valine; The other 6 are: Phenylalanine, Threonine, Tryptophan, Methionine, Lysine, Histidine
· BCAAs can help with Reduced Delayed Onset Muscle Soreness (DOMS) from a workout or starting a new “seasonal sport”
DOSAGE:
– For me? I’m 64 yrs old, 175lbs; it takes 16 to 20 grams to see results after hard weights or hill running; 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
RESEARCH ARTICLES
– REVIEWS OF BCAAs: 2 → ARTICLES
– AGING – INTAKE FOR THE AGING: 2 → ARTICLES
– DOMS – FOLLOWING STRENGTH/POWER TRAINING: 8 → ARTICLES
– DOMS – FOLLOWING ENDURANCE TRAINING: 3 → ARTICLES

· THE BCAA LEUCINE


· A highly effective and inexpensive supplement to be used when the protein content of your meal is low
· It is not to be taken in isolation and it isn’t necessary when you have a full protein meal
· 5 grams Leucine with 8-10 oz. of milk = approx. equivalent of 25 grams of Protein for Muscle Protein Synthesis (building muscle)
FOOD SOURCES – 2.5 grams of Leucine approx.
(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
– Charts of Leucine content in food: 3 → INFOGRAPHICS
RESEARCH ARTICLES
– AGING: PROTEIN FOR BUILDING MUSCLE – LEUCINE CONTENT: 10 → ARTICLES
– AGING: LEUCINE DURING BED REST or INACTIVITY: 2 → ARTICLES
– ADD TO A GLASS OF MILK OR SMALL AMOUNT OF WHEY: 5 → ARTICLES
– RESULTS WHEN LEUCINE IS ABSENT FROM PROTEIN TAKEN: 1 → ARTICLE
– INCREASING BLOOD LEVELS OF LEUCINE KEY TO BUILDING MUSCLE: 1 → INFOGRAPHIC
– ENDURANCE TRAINING: 2 Articles + 1 Infographic → CLICK HERE

CREATINE


· Creatine is made from the amino acids L-arginine, L-glycine, L-methionine. It supplies energy to all cells in the body.
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.
LOADING OPTIONS
· for muscle saturation (approx.)
(1) Typical Protocol: 5 g taken 4x per day for 5 days
(2) Another Option: 5 grams taken 1x per day for 30 days approx.
MAINTENANCE DOSAGE
· 2-5 grams per day depending on your size and workout program
RESEARCH ARTICLES:
EXERCISE PERFORMANCE: 1 → VIDEO
REVIEW – EXAMINE.COM: 1 → ARTICLE
AGING – OVERALL EFFECTS: 2 → ARTICLES
AGING – MUSCLE MASS IN THE AGING: 5 → ARTICLES
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
CREATINE NOT LINKED TO CANCER: 2 → ARTICLES

VITAMIN D (TECHNICALLY A HORMONE, NOT A VITAMIN)


FACTS: 4 → INFOGRAPHICS – MAY 21 – 2017
ATHLETES: 1 → INFOGRAPHICS – MAY 21 – 2017
VIDEO: GURU PERFORMANCE
ATHLETES: 6 → ARTICLES
ALL AGES – MUSCLE MASS: 2 ARTICLES – APRIL – 2017
AGING – MUSCLE MASS AFTER MENOPAUSE: 1 → ARTICLE
VITAMIN D: 5 → ARTICLES – MAY 21 – 2017

FISH OIL


EXAMINE.COM REVIEW: 1 ARTICLE
AGING – SARCOPENIA (MUSCLE LOSS): 2 → ARTICLES
AGING – FISH OIL & THE BRAIN: 1 → ARTICLE
INFLAMMATION: 2 → ARTICLES
MUSCLE MASS: 2 → ARTICLES
DOMS AFTER STRENGTH TRAINING: 2 → ARTICLES
ENDURANCE: 1 → ARTICLE

OTHER HEALTHY OILS


AVOCADO OIL: 1 → INFOGRAPHICS

PROBIOTICS & DIGESTIVE ENZYMES


PROBIOTICS: 7 → INFOGRAPHICS – JUNE 17 – 2017

DAIRY


MAPS of LACTOSE TOLERANCE or INTOLERANCE: 3 → MAPS & CHART
PROTEIN and NATURALLY OCCURING SUGAR (LACTOSE) CONTENT IN MILK: 2 → INFOGRAPHICS
EASY SOURCE OF PROTEIN & OTHER NUTRIENTS: 2 → INFOGRAPHICS

MEAT


DOES RED MEAT CAUSE CANCER: 1 → ARTICLE
IARC CARCINOGEN CLASSIFICATIONS: 1 → INFOGRAPHIC

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