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Archive for the ‘research studies’ Category

Flexible Dieting: The Ultimate Guide To IIFYM "If It Fits Your Macros" Written By Elliot Reimers

Flexible Dieting: The Ultimate Guide To IIFYM “If It Fits Your Macros” Written By Elliot Reimers

In this guide, we will delve into the ancient debate of “clean” vs. “dirty” foods and what really makes sense physiologically speaking. After that, we will cover what IIFYM is, what some shortcomings of it are & how to correct them, what its pros are, and finally how to setup your IIFYM diet plan. The Diverse Nature of Food I’m generally di[...]
Caffeine Factor: The Ultimate Guide To Caffeine -  Written By Elliot Reimers

Caffeine Factor: The Ultimate Guide To Caffeine – Written By Elliot Reimers

Caffeine is one of the most commonplace stimulatory drugs ingested in everyday society, and with that often comes misuse and misinformation. Not surprisingly, when you walk into most any grocery or convenience store you’ll come across a plethora of “energy drinks” infused with copious amounts of caffeine. Many individuals just sort of nonchalantly sip [...]
Building A Strong Immune System - Written By Ross Edgley

Building A Strong Immune System – Written By Ross Edgley

Whether professional or recreational, any strength athlete can experience an ‘immune crash’ during periods of intense, heavy, or high volume training as he or she loads the body above habitual levels in an attempt to get stronger, quicker, or more powerful. But how is it possible to avoid getting ill while still continuing to push the boundaries in your [...]
Cortisol:  Catabolic Muscle Killer Or Misunderstood Hormone Written By Layne Norton

Cortisol: Catabolic Muscle Killer Or Misunderstood Hormone Written By Layne Norton

A significant portion of the column has been dedicated to myth busting and challenging the status quo of what we ‘know’ about bodybuilding. One of the accepted ‘truths’ that I’ve always had a problem with is the notion that if you train for more than an hour, you will become catabolic due to increases in cortisol. Cortisol is a catabolic hormon[...]
The Truth About Protein: How Much And How Often? Written By Layne Norton

The Truth About Protein: How Much And How Often? Written By Layne Norton

From the time that the first physique enthusiasts & bodybuilders ever started choking down extra chicken breasts, steaks, and vile concoctions to increase their protein intake for the purposes of gaining muscle; the question of just how much protein is optimal has been debated. Fast forward more than half a century and people still debate the same que[...]
Learn The Facts: Does Excess Dietary Protein Get Stored As Fat? Written By Dylan Klein

Learn The Facts: Does Excess Dietary Protein Get Stored As Fat? Written By Dylan Klein

It’s not uncommon to hear claims that dietary protein eaten in excess of some arbitrary number will be stored as body fat. Even those who are supposed to be reputable sources for nutrition information propagate this dogma. These claims however tend to drastically ignore context. Paging through one of my old nutrition textbooks I came across a section in t[...]
Stoking The Metabolic Fire: Is Higher Meal Frequency Better For Fat Loss?

Stoking The Metabolic Fire: Is Higher Meal Frequency Better For Fat Loss?

It has been a long-held belief in bodybuilding and health/fitness circles that eating more frequently throughout the day leads to an increase in metabolic rate and fat-loss. This is colloquially coined, “stoking the metabolic fire.” In fact, this very concept has been disproved about 15 years ago [1], and still remains accurate to this day, with the m[...]
The Science Of Sleep: What the Research Actually Says - Written By Sol Orwell

The Science Of Sleep: What the Research Actually Says – Written By Sol Orwell

There are few topics as well accepted as “sleep” - every week someone influential will tweet “get your sleep! It’s as important as diet/exercise.” This isn’t an article disputing that instead it is an investigative look at what the actual research says. We are going to take a gander at the research conducted on sleep deprivation, and make evidenc[...]
 Research Review: The Dirt On Clean Eating Written By Nutrition Expert Alan Aragon

Research Review: The Dirt On Clean Eating Written By Nutrition Expert Alan Aragon

Everyone knows the difference between dirty and clean foods, so I don’t have to explain the obvious…or do I? My favorite response to questions about how to eat clean is, “Wash your food.” The biggest problem with discussing foods in these terms is that there’s no clear definition of clean or dirty. The difference might seem obvious, but a closer lo[...]
The Science Of Nutrition: Is a Carb a Carb? Written By Menno Henselmans

The Science Of Nutrition: Is a Carb a Carb? Written By Menno Henselmans

Are 50 grams of sugar more fattening than 50 grams of rice? Are whole grains always better than refined grains? Should you limit your fruit intake to avoid fructose overconsumption? Sure enough, not all carbohydrates are created equal. There are many methods in use to classify carbs and even terms for specific kinds of carbs. Take sugar for example. Suga[...]

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