NUTRITION


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


213 RESEARCH ARTICLES + 445 GRAPHICS + 10 VIDEOS


UPDATED JULY 14 – 2018


FOOD & MEAL GUIDELINES


FIXING YOUR DIET → 8 GRAPHICS – 2017
– FRUITS & VEGETABLES & POTATOES → 3 GRAPHICS – 2017
– SHAKE RECIPES  2 GRAPHICS – 2017


– REVIEWS OF SUPPLEMENTS ETC. → EXAMINE.COM
– SPORTS SUPPLEMENTS → 9 GRAPHICS + 1 TABLE – MAY 6 – 2018
– NUTRIENT TIMING → 1 RESEARCH ARTICLE + 2 GRAPHICS – OCTOBER 29 – 2017


LOSING FAT & MAINTAINING or INCREASING MUSCLE AT THE SAME TIME


GETTING LEANER → 1 RESEARCH ARTICLE + 6 GRAPHICS – JULY 14 – 2018
– PROTEIN DURING WEIGHT LOSS – MAINTAINING/INCREASING MUSCLE → 6 RESEARCH ARTICLES + 16 GRAPHICS – MAY 6 – 2018
FAT BURNING  → 6 GRAPHICS – JANUARY 21 – 2018
– FAT BURNING VIDEOS: VIDEO 1 | VIDEO 2
SLEEP AND LOSING BODY FAT → 2 GRAPHICS + 7 RESEARCH ARTICLES – JUNE 24 – 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 + 18 GRAPHICS – MAY 18 – 2018
TYPE OF PROTEIN → 4 GRAPHICS – MAY 20 – 2018
WHOLE MILK OR SKIM MILK? → 2 RESEARCH ARTICLES – MAY 12 – 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 + 2 GRAPHICS – MAY 12 – 2018
 POST-WORKOUT → 5 RESEARCH ARTICLES + 27 GRAPHICS – JUNE 23 – 2018
PROTEIN – BEFORE SLEEP → 6 RESEARCH ARTICLES + 12 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 + 2 GRAPHICS – MARCH 10 – 2018


· AGING


– AGING: OPTIMAL PROTEIN INTAKE → 7 RESEARCH ARTICLES + 1 GRAPHIC – MARCH 3 – 2018
– AGING: TYPE OF PROTEIN → 6 RESEARCH ARTICLES + 4 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 – 2014
– 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 – AUGUST 16 – 2017
– 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 – FEBRUARY 22 – 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 → 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 → 6 RESEARCH ARTICLES – JUNE 15 – 2018


– AGING: PROTEIN FOR BUILDING MUSCLE – LEUCINE CONTENT → 14 RESEARCH ARTICLES – JUNE 15 – 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  → 1 RESEARCH 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 – TRAINING & SPORT → 12 GRAPHICS – MAY 6 – 2018
– CREATINE – EXERCISE PERFORMANCE → VIDEO – GURU PERFORMANCE – NOVEMBER 8 – 2016
– CREATINE – TIMING – PRE OR POST-EXERCISE → 2 RESEARCH ARTICLES + 1 GRAPHIC – 2017
– 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 → 7 RESEARCH ARTICLES – 2015
– AGING – COGNITIVE EFFECTS  → 1 RESEARCH ARTICLE – 2013
– AGING – GLYCEMIC CONTROL  → 1 RESEARCH ARTICLE – 2016


BUFFERS: BETA-ALANINE & SODIUM BICARBONATE


BETA-ALANINE & SODIUM BICARBONATE → 10 RESEARCH ARTICLES + 6 GRAPHICS + 1 VIDEO – JUNE 24 – 2018
– AGING – BETA-ALANINE → 1 RESEARCH ARTICLE – JULY 14 – 2018


FISH OIL


– FISH OIL – SUMMARY → EXAMINE.COM
– FISH OIL – INFORMATION → 8 GRAPHICS – MAY 12 – 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 + 2 GRAPHICS – 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 → 5 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 + 8 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 → 1 GRAPHIC – MAY 6 – 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


· EGGS


EGGS – INFORMATION → 3 GRAPHICS – FEBRUARY 24 – 2018


· MEAT


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


· CAFFEINE


– CAFFEINE – INFORMATION → 38 GRAPHICS + 1 TABLE – MAY 6 – 2018 (Also on the ENDURANCE page)


· SUGAR


SUGAR – INFORMATION → 10 GRAPHICS – JULY 6 – 2017
FRUCTOSE – GLUCOSE EXPERIMENTS → 1 VIDEO – MAY 2 – 2018


· TART CHERRIES 


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


· NITRATES


NITRATE & SPORTS PERFORMANCE → 13 GRAPHICS + 1 TABLE – MAY 26 – 2018


 

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