NUTRITION


187 ARTICLES+ 119 INFOGRAPHICS + 3 MAPS + 1 CHART + 5 VIDEOS

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

UPDATED AUGUST 16 – 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
· DEFINITIONS FOR TERMS USED IN RESEARCH ARTICLES → CLICK HERE 

SUPPLEMENTS


REVIEWS OF SUPPLEMENTS ETC. → EXAMINE.COM
SPORTS SUPPLEMENTS: 1 →INFOGRAPHIC
NOTE: Additional Nutrition Articles for can be found under TRAINING, STRENGTH, ENDURANCE and CONCURRENT sections

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 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

· VIDEO

– DO THOSE WITH MORE MUSCLE MASS NEED MORE PROTEIN? – KEVIN TIPTON – DECEMBER 2016
PREDICT MUSCLE GROWTH FROM MPS STUDIES IN TRAINED ATHLETES? – KEVIN TIPTON 2016
– WHOLE MILK OR SKIM MILK? – OLIVER WITARD – DECEMBER 2016

· ARTICLES & INFOGRAPHICS

– OPTIMAL INTAKE FOR MUSCLE MASS  4 ARTICLES + 5  INFOGRAPHICS – JUNE 30 – 2017
– PRE/DURING/POST WORKOUT – HOW MUCH? → 7 ARTICLES + 11 INFOGRAPHICS – JULY 15 – 2017
– POST-WORKOUT – TIMING  6 INFOGRAPHICS – JULY 4 – 2017
– POST-WORKOUT – WHEY VS. CASEIN → 1 ARTICLE + 
2 INFOGRAPHICS – JUNE 8 – 2017
– BEFORE SLEEP → 6 ARTICLES + 9 INFOGRAPHICS – AUGUST 9 – 2017
– PROTEIN SHAKE RECIPES → 1 INFOGRAPHIC – MAY 13 – 2017
– MAKING WEIGHT FOR SPORT – MAINTAINING MUSCLE → 5 ARTICLES –  2015
– PROTEIN DURING WEIGHT LOSS – MAINTAINING MUSCLE → 3 ARTICLES + 6 INFOGRAPHICS – MAY 13 – 2017
– PROTEIN – EFFECT ON TOTAL CALORIES DURING DAY→ 2 ARTICLES – 2014
– AGING: EXERCISE NECESSARY WITH PROTEIN – 8 ARTICLES – 2015
– AGING: SARCOPENIA – 7 ARTICLES – 2016
– AGING: STRENGTH TRAINING – 7 ARTICLES – 2017
– AGING: ENDURANCE TRAINING
 – 2 ARTICLES – 2016
– AGING: OPTIMAL PROTEIN INTAKE – 5 ARTICLES – 2015
– AGING: TYPE OF PROTEIN – 4 ARTICLES – 2015
– AGING: LEUCINE CONTENT – 10 ARTICLES – 2016
– AGING: LEUCINE DURING BED REST or INACTIVITY – 2 ARTICLES – 2016
– See below for information on the Branch Chain Amino Acid Leucine
– AGING: PROTEIN POST-WORKOUT  – 2 ARTICLES – 2014
– AGING: PROTEIN BEFORE SLEEP
 – 1 ARTICLE – 2016
– AGING: 
PROTEIN & CARBS – 2 ARTICLES – 2014
– AGING: PROTEIN & WEIGHT LOSS
 – 3 ARTICLES – 2015
– AGING: 
WOMEN – 2 ARTICLES – 2016
– AGING: DIFFERENCES B/N MEN & WOMEN
 – 2 ARTICLES – 2013
– AGING: OSTEOPOROSIS
 – 3 ARTICLES + 1 INFOGRAPHIC – AUGUST 16 – 2017
– AGING: 
HDL CHOLESTEROL  – 1 ARTICLE – 2015
– AGING: CARDIOVASCULAR HEALTH – 2 ARTICLES – 2015
– PROTEIN DOES NOT CAUSE KIDNEY FAILURE – 1 ARTICLE – 2014
– PROTEIN & UREA PRODUCTION – 1 ARTICLE – 2014

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

REVIEW OF BCAAs – Examine.com
INTAKE FOR THE AGING – 2 ARTICLES
– DOMS – STRENGTH/POWER TRAINING – 8 ARTICLES
– A DOMS – ENDURANCE TRAINING – 3 ARTICLES

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
· 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.
– CHARTS OF LEUCINE CONTENT IN FOODS – 3 INFOGRAPHICS
(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

· VIDEO

– THE ROLE OF LEUCINE – OLIVER WITARD – DECEMBER 2016
ENRICHING PROTEIN WITH LEUCINE – KEVIN TIPTON – DECEMBER 2016

· RESEARCH ARTICLES & INFOGRAPHICS

– AGING: PROTEIN FOR BUILDING MUSCLE – LEUCINE CONTENT – 10 ARTICLES – 2016
– AGING: LEUCINE DURING BED REST or ACTIVITY – 2 ARTICLES – 2016
ADD TO A GLASS OF MILK or SMALL AMOUNT OF WHEY – 5 ARTICLES – 2016
RESULTS WHEN LEUCINE IS ABSENT FROM PROTEIN – 1 ARTICLE – 2013
– INCREASING BLOOD LEVELS OF LEUCINE KEY TO BUILDING MUSCLE – 1 INFOGRAPHIC

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.
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

· VIDEO

– EXERCISE PERFORMANCE: 1 → VIDEO

· RESEARCH ARTICLES

REVIEW OF CREATINE – EXAMINE.COM
– 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


INFORMATION: 8 → INFOGRAPHICS – AUGUST 6 -2017
NUTRASOURCE.CA – IFOS – INTERNATIONAL FISH OIL STANDARDS PROGRAM  → CLICK HERE
EXAMINE.COM REVIEW: 1 ARTICLE – JULY 12 – 2017
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


FACTS: 7 → INFOGRAPHICS – JULY 6 – 2017

PROBIOTICS & DIGESTIVE ENZYMES


PROBIOTICS: 7 → INFOGRAPHICS – JUNE 17 – 2017

DAIRY


MAPS of LACTOSE TOLERANCE or INTOLERANCE: 3 → MAPS & CHART – APRIL 15 – 2017
PROTEIN and NATURALLY OCCURING SUGAR (LACTOSE) CONTENT IN MILK: 3 → INFOGRAPHICS – JULY 15 – 2017
EASY SOURCE OF PROTEIN & OTHER NUTRIENTS: 2 → INFOGRAPHICS – APRIL 15 – 2017

MEAT


DOES RED MEAT CAUSE CANCER: 1 ARTICLE + 2 INFOGRAPHICS – APRIL 15 – 2017
IARC CARCINOGEN CLASSIFICATIONS: 1 INFOGRAPHIC – APRIL 15 – 2017

 SUGAR


SUGAR FACTS – 11 INFOGRAPHICS – JULY 6 – 2017

PRECISION NUTRITION


· John Berardi’s website and his nutrition coaching are excellent. Balanced. Practical. Achievable. Athletes. Non-athletes.
· www.precisionnutrition.com

· FOODS


– FRUITS & VEGETABLES
– POTATOES & SWEET POTATOES

· MEAL GUIDELINES


– HOW TO MASTER WEEKLY MEAL PREP 
– PORTION CONTROL DIET
– HOW TO CREATE THE PERFECT MEAL
– THE SUPER SHAKE GUIDE
– THE PROBLEM WITH CALORIE COUNTING


· WORKOUT NUTRITION


– WORKOUT NUTRITION
– THE COST OF GETTING LEAN
– NUTRITION FOR INJURY RECOVERY
– SHOULD YOU EXERCISE WHEN YOU ARE SICK?

· SPECIAL TOPICS


– WHY NUTRITION SCIENCE IS SO CONFUSING
– COACHING NUTRITION
– 3 STEPS TO FIXING A BROKEN DIET
– FOOD SENSITIVITIES
– EATING WHEN SICK
– DOES GRILLING MEAT CAUSE CANCER?

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