This page is dedicated to providing you with the latest nutrition research from credible scientific publications like the Journal of the American College of Nutrition, European Jounal of Clinical Nutrition, Applied Physiology, Nutrition, and Metabolism, and many more! This is meant to serve as a hub for readers, like myself, who want to stay current with new scientific advancements in nutrition.
"The leucine content of a protein is the
strongest determinant of the capacity of a protein to
affect muscle protein synthesis and likely hypertrophy"
- Stuart Phillips, 2016
Whey protein > soy protein for gaining lean mass after 9 months of resistance training, likely due to greater leucine concentrations in whey.
Both whey and soy groups consumed ~1.4g/kg/day of protein, however, the whey group gained significantly more lean mass. This paper highlights the importance of protein quality.
Simultaneously burning fat & building muscle is possible!!
This article debunks the age-old myth that you must either be "bulking" or "cutting," since you cannot build muscle and burn fat at the same time.
An energy defecit (40% in this study) combined with a high protein diet (2.4g/kg/day in this study) must be in place.
Possibly HIIT training as well??
Omega-3's involved in muscle protein synthesis?
Omega-3 polyunsaturated fatty acids have been acclaimed for their many benefits on human health, mainly in regards to cognition and as anti-inflammatory agents.
It turns out they may also have some anabolic muscle building proerties as well...
Still think a high protein diet is bad for your kidneys?
This is the latest paper (2016) i could find supporting what is already known... a high protein diet does not cause kidney damage in healthy populations.
Key word being "healthy," as there is evidence high protein intakes accelerate kidney damage in those with already pre-exisitng kidney disease.
Coffee can reduce delayed onset muscle soreness??
The days following an intense workout can be quite uncomfortable. Stiffness, body-wide soreness, and decreased mobility, are all common side-effects of a great workout and can last for many days.
According to this research, caffeine can help reduce those feelings of soreness.
The importance of Vitamin D.
A great representation of Vitamin D's role in the aging process. The
indicates an increase in activity of those processes which leads to accelerated aging.
"Protein ingestion before sleep effective strategy to increase muscle mass and strength gains during resistance exercise training." - Tim Snijders, 2015
Intermittent fasting reduces fat mass and maintains strength during resistance training!
The majority of research on intermittent fasting is with overweight/obese individuals. However, this study reports a decrease in fat mass with maintenance of fat-free mass and strength in resistance-trained healthy individuals after 8 weeks of time restricted feeding!
Plus... reduced biomarkers of inflammation as well as lower blood glucose & insulin.