Although athletes usually focus on the effect that protein has on skeletal muscle, it is equally important for people to understand that there are other disposal sites of amino acid nitrogen in the human body. In simple terms, these include structural proteins, DNA, RNA, phospholipids, enzymes neurotransmitters, and bile acids, to name a few.
The bottom line is that there are many uses for protein in the body unrelated to just building muscle. We need protein to build or regenerate skeletal muscle. For example, some amino acids are used as an energy source through their conversion to glucose, using a process called gluconeogenesis. Others are used to synthesize proteins in many different tissues. Have you ever wondered why you may feel hot after a large protein meal?
This could be the reason. In fact, it has been shown that ingesting large amounts of protein can account for upward of 20 percent of daily energy expenditure. From a thermal, hormonal, and biochemical point of view, protein is the least likely macronutrient to be converted to body fat. Animal proteins are complete: that is, they contain all of the essential amino acids in amounts that our bodies can use efficiently to build our own proteins. There are many sources of plant proteins as well, such as soy, legumes, nuts, seeds, and grains, but these are incomplete: they are low in one or more of the essential amino acids.
They are also not as concentrated a source of protein as meat and other animal proteins are. I have nothing against vegetarians, but people who want to gain muscle are better off eating animal proteins. Meat Eaters. When choosing a protein source, we want most of the calories it provides to be from protein, not fat. Fats are just atoms of carbon linked together in a chain. Assuming nothing is attached to either end of the chain a free fatty acid , you will find a carbon surrounded by hydrogen CH3 on one end, and on the other end you will find a few oxygens COOH or COO-.
Surrounding all the carbons are hydrogen atoms. Now what gives various fats most of their biological character is the length of the chain and the number of double bonds. The more carbons, the longer the chain. These double bonds are very important and dictate along with the length and shape the type of fat and its effect on the body.
These are fats that are hard at room temperature. Although much maligned, saturated fats do have a place in the diet of athletes, as will be explained later in this chapter.
Olive oil is an source of monounsaturated fat, and oils such flax, corn, soybean, etc. The more unsaturated a fat is, the lower melting point it has - so these fats are liquid at room temperature. Highly unsaturated fats such as those in fish oil actually remain liquid at very low temperatures.
This is why cold water fish have high levels of these lipids fats. Saturated fatty acid: caproic acid Return to T. Sources such as flax, hemp, and perilla oils contain significant amounts of ALA, while safflower, sunflower, and grapeseed oils are high in LA. As with many vitamins and minerals, it is difficult to get optimal amounts of unprocessed essential fatty acids especially the omega-3 fatty acids from our heavily processed food supply.
Although early research told us we need a bit more LA than ALA, in practice, I find that a diet higher in ALA produces the best results for athletes looking to build muscle with minimum increases in body fat. Americans tend to get their fats from saturated fats, rancid fats, and highly processed fats which contain by-products such as trans fatty acids , thus, giving fats a bad name.
From a general health standpoint, EFAs are involved in literally thousands of bodily processes essential to our health and general well being. Immunity, aging, hormone production and hormone signaling As one would expect, EFAs have been found to have many health uses including cholesterol reduction, possible cancer prevention and the treatment of inflammatory conditions. They also increase beta-oxidation fat burning! Recent research has found that EFAs, in particular the omega-3 lipids, control gene transcription.
Omega-3 lipids appear to have the unique ability to enhance thermogenesis and thereby reduce the efficiency of body fat deposition. For the more technically adept: omega-3 lipids play essential roles in the maintenance of energy balance and function as fuel partitioners.
They do this by directing glucose toward glycogen storage and directing fatty acids away from triglyceride synthesis and assimilation - thus aiding fatty acid oxidation fat burning. EFAs exert their effects on lipid metabolism and thermogenesis by upregulating the transcription of uncoupling proteins and increasing the encoding for genes that produce enzymes involved in fatty acid utilization; while down-regulating the transcription of genes encoding for enzymes involved in lipid synthesis, such as fatty acid synthase FAS.
A lack of EFAs, especially the omega-3 EFAs, appears to be one of the dietary factors leading to the development of obesity and insulin resistance seen in Syndrome X. Syndrome X is a process whereby the body becomes resistant to insulin. The result is a long list of health problems, such as weight gain, heart disease, high blood pressure and full blown diabetes. Of particular interest, the body makes compounds called prostaglandins — as well as other highly unsaturated compounds — from both of the essential fatty acids.
Prostaglandins are highly active, short-lived, hormone-like substances that regulate cellular activities on a moment to moment basis. It is probably easy to see from just reading this section that the metabolism of EFAs is quite complicated. Needless to say, the proper use and understanding of EFAs is important to maximizing your anabolic environment while keeping body fat to a minimum.
Although simple and much maligned, fats are involved in literally thousands of functions in the human body from hormone production, to immunity, to brain function, and countless others. Every single cell in our body is surrounded by a lipid layer and our brains are made mostly of lipids.
Some additional information on fats and their functions in the human body, as related to health and performance, will be covered later in this book. Click Here American consumers have no problem with carcinogens, but they will not purchase any product, including floor wax, that has fat in it. Only Irish coffee provides in a single glass all four essential food groups: alcohol, caffeine, sugar and fat.
Though the rings can be slightly different, their common theme is the ring structure as their final shape. Similar to amino acids and fats, when you link the simple units the sugars together you get carbohydrates with different properties. You can link glucose units together to get a glucose polymer.
You can also link different kinds of sugars to get different products. For instance, if you combine glucose with fructose you get sucrose table sugar. If you combine glucose with galactose you get lactose milk sugar , and so on.
Link a bunch of sugars together and you get polysaccharides. Combine two sugars together like the previously mentioned lactose and you get a disaccharide. Of course, by themselves they are called monosaccharides. Are you starting to see a repeating theme here? Link a simple unit together with other units and you get a product the body can do all sorts of things with. Linking units together gives you a product fats, carbs, and proteins , and breaking down the products into units ultimately gives you energy.
Though the body runs best on an intake of some carbs in the diet, the body can make its own carbohydrates from protein and other non-carbohydrate substrates, as mentioned in the protein section.
Digestion reverses the process: the body breaks down complex carbohydrates into simple carbohydrates and ultimately blood sugar glucose Return to T. Depending on the carbohydrate and other factors, different carbohydrates will have different effects on blood sugar; in particular, how fast blood sugar rises and falls.
The ability of a carbohydrate food to raise blood sugar quickly or slowly is called the glycemic index GI. The GI was developed to track how different foods affect blood sugar.
The GI rating of a food is based on how much blood glucose rises after consuming a carbohydrate food over a 2 hour period. This is compared to a reference, glucose, a simple sugar. Some GI scales now use white bread as the reference, but we will use the glucose scale in this chapter. For instance, if you consume 50 grams of glucose yuk , you will get dramatic elevation in blood sugar.
If you eat, say 50 grams of carbs found in the form of oranges, your blood glucose would probably rise approximately 44 percent when compared to glucose. So, the GI rating for oranges would be 44 on the glucose scale. Using white bread as the reference carbohydrate, it would be a different number. It is a mistake to think you can solve any major problems just with potatoes. Two things: a the foods on the left are either unprocessed or minimally processed; b the foods on the left are high in fiber.
Fiber is also a carbohydrate, and an important component of the diet. High fiber diets have a wide variety of positive health effects. If a carb source is high in fiber, it will generally have a lower glycemic index than related lowfiber foods. The glycemic index of a carbohydrate source is an important factor in deciding whether you should include it in your diet on a regular basis. Among its hundreds of different functions, the body uses the hormone insulin to control the amount of sugar glucose in the blood, help pull amino acids into the cells, turn on protein synthesis in lean tissues and regulate body fat storage.
As already indicated, the general name for the failure of normal amounts of insulin to maintain blood sugar i. When insulin does not bring blood sugar down after meals, the body secretes higher amounts of insulin until serum glucose levels eventually fall. Not surprisingly, diets and nutrients, which reduce the amount of insulin required by the body, also appear to reduce the tendency toward excessive weight gain, especially in insulin insensitive people.
Controlling the GI of meals allows a person to keep a steady and predictable blood sugar level, which can lead to possible improvements in body fat levels, energy levels, etc.
For the diabetic the original reason the GI was invented , it can mean the difference between life and death. Since the hormone insulin is well known for its ability to store glucose in muscle, increase protein synthesis and possibly increase muscle mass, it has predictably gotten the attention of bodybuilders and other athletes.
In fact, it is sometimes said that insulin is a primary anabolic hormone produced by the body. Some researchers feel that insulin is almost as important to lean muscle tissue as the anabolic hormones testosterone and growth hormone GH. Unfortunately, insulin certainly has its downside. Of course, most people Return to T. Revealed know that insulin metabolism out of control will make a person rather fat, since insulin is a primary hormonal mediator of fat storage.
Insulin resistance increases the number of calories stored as fat and increases the amount of fat produced by the liver from carbohydrates. It gets worse: it turns out that insulin plays a big role in whether we produce our own fat from carbohydrates. And if we are making even a little fat, we turn off our ability to burn fat because the body does not make new fat and burn already stored fat at the same time. If you can manage insulin via the GI correctly, you can add new muscle without adding a great deal of body fat.
This is the goal of proper insulin management. Some bodybuilders have chosen to go the Kamikaze route by injecting insulin directly, but it does not take a rocket scientist to realize how dangerous this practice is. One thing should be clear by now: proper insulin management is of paramount importance whether for athletes looking to add new muscle without adding body fat, as well as for non-athletes trying to avoid a host of medical ills. The avoidance of future medical problems is certainly not a bad motivator, either.
What are the drawbacks of the GI? For one thing, many people hold it up as the Holy Grail of dieting, the be-all and end-all of nutrition. It is however another useful tool in the fight against body fat. Many things can alter the GI of foods. One drawback is that the GI is figured out in isolation - that is, each food is tested alone to figure out its GI number.
This makes perfect sense from the research point of view, but rarely reflects how people really eat. Mixing different foods together - the way most people actually eat - can have dramatic effects on the GI of the food in question. Fat, fiber, protein, cooking times, etc. Want to lower the GI of a rice cake, for example? Smear a tablespoon of peanut butter on it. The glycemic response to a meal can also be reduced by vinegar, such as in a oil-and-vinegar salad dressing.
Prolonged cooking that increases starch gelatinization also increases the GI. In addition, the GI of a food sometimes gives an incomplete picture of its impact on blood sugar.
This is why the concept of Glycemic Load GL was developed. The GL of a food accounts for the amount of carbohydrate present in a food. While the relationship between GI and GL holds for most foods, there are some exceptions.
GI is also misleading in the case of the simple sugar, fructose. Fructose has a relatively low GI, but is quite lipogenic. Fructose consumption has been positively linked to the worldwide epidemic of obesity. Return to T. Revealed So, understanding the overall importance of the GI can be a useful tool in getting the most out of a diet plan for gaining muscle with minimum body fat, but it is far from the last word in nutrition.
Tell me what you eat, and I will tell you what you are. The diets contained 1 gram of carbohydrates per kg bodyweight fed 1 hour before cycling to exhaustion. For a pound person, that would be 90 g of carbohydrates divided by 2.
The meals were made up of lentils a low GI food , baked potato a high GI food , glucose the reference GI food and water, which of course has no GI rating as it does not affect blood sugar. One interesting find of the study was the lentil group burned more fat during exercise than the glucose or potato groups and lasted longer on the bike test than the other groups.
Several studies have found that eating low GI foods, prior to endurance exercise, results in more fat burned and improvements in performance. One study found women who consumed a moderate GI food 45 minutes before an exercise test, lasted 16 percent longer when fed low GI foods.
Another study found that consuming low GI carbs before a cycling trial effectively increased the time to exhaustion, and decreased ratings of perceived exertion. It should be noted, however, that not all studies have found this effect of GI on performance. On the flip side, beneficial effects have been observed when high GI sources are given in the immediate post-exercise period. High GI carbs - especially when combined with protein - facilitate glycogen storage and have positive effects on other aspects of post-workout recovery.
This is a subject that will be covered in more detail in the discussion of pre- and post-workout nutrition. Some research has even found the GI of food can actually alter the eating behavior all day long. A study in , for example, examined how GI affected eating behavior in obese teenage boys. The boys consumed either a high, medium or low GI meal at breakfast and lunch. The researchers then measured how much the boys ate for a 5 hour period after lunch. Each of the meals contained the same number of calories.
Amazingly, the study found food intake was 53 percent greater after the medium GI meal, and a whopping 81 percent greater after the high GI meal, when compared to the low GI meal. As one would expect, insulin levels were dramatically higher after the high GI meal.
The study showed that a single high GI meal could affect how many calories a person will eat many hours later. The reason for this is most likely the effect of the high GI meal on blood sugar. As mentioned, the study found the insulin levels of the high GI meal were much higher than the other meals. When insulin rushes in to lower blood sugar after a high GI meal, the result is low blood sugar shortly after.
The body senses the low blood sugar and responds by sending out the hunger signal. Eating low to moderate GI carbs throughout the day keeps steadier blood sugar levels, so the body senses that adequate food and carbohydrates are coming in. The feedback pathways controlling hunger and appetite no they are not the same thing are incredibly complex and beyond the scope of this chapter.
Suffice it to say, blood sugar level and its effect on insulin is a key feedback mechanism the body uses to sense incoming nutrients, and divert those nutrients where needed. Some animal studies have found that feeding high GI foods to animals causes them to gain body fat.
When you understand the role of insulin in human metabolism, it does not take a Ph. One thing is clear, the GI of the carbs you eat will be a factor in how much body fat is ultimately produced from the meal and the spike in insulin you will produce. You know those low fat cakes you were so happy about? One important caveat to remember is that calories also matter and although it may be possible to eat greater amounts of low GI carbs vs.
The body can only burn or store so much carbohydrate as glycogen. After that, increased body fat will be the result. The trick is to eat the correct amount — and types — of carbs to replenish glycogen levels and to fuel workouts and daily activities, while making up the other calories in healthy fats and proteins.
How to do this will be covered in the following sections. Eating high glycemic foods can increase your risk of coronary heart disease. In fact, carbohydrates classified by their glycemic index, rather than as either simple or complex, were a better predictor of coronary heart disease in one study. High GI diets increase the risk of macular degeneration, gallstone disease, and colorectal, breast, and prostate cancers. There are no downsides associated with eating low-GI foods, beyond being deprived of junk food, that is!
Eating low GI foods may result in less food eaten later in the day via improved appetite suppression. Eating low GI foods may be healthier for you metabolically due to stable insulin levels and a possible decreased risk of heart disease. Eating low GI foods may, in the long run, promote lower body fat levels and a leaner, more muscular physique.
There is no hard science to what is considered a low or high GI food per se, but a good guide is: low is below 50, intermediate is between 50 and 70 and high GI foods are 70 and above on the scale.
Broccoli is high in fiber and nutrients, but provides relatively few calories. If your goal is to add lean mass, you will not be able to fulfill your calorie requirements if the bulk of your carbs come from broccoli or other fibrous vegetables. Yet fibrous vegetables are important too! So we need to set up some basic, common sense guidelines.
One of the simplest approaches that dieticians and nutritionists have used for years is the food pyramid, which was developed by the US Dept. You can take it in with a glance and apply it to your own diet. In other words, the Food Pyramid is a great idea, but flawed in execution.
It makes the incredible blunder of lumping all fats in the same section i. High carbohydrate diets are healthy. In truth, the standard pyramid invites an increase in body fat and other potential problems from the overly high carbohydrate intakes, most of which would be based on heavily processed carbs of the average American diet. Plant and animal protein sources are equivalent. The USDA pyramid puts beans, nuts and seeds in with the meats and eggs section.
These are certainly healthy foods, but are only high in protein when compared to other plant foods. In addition, plant proteins are typically limited in one or more essential amino acids. How beans, nuts and seeds ended up with the meats and eggs section is a mystery to me. The standard pyramid ignores nutritional supplements altogether. No one drinks alcoholic beverages. The standard USDA pyramid ignores alcohol, which is ubiquitous in our society.
Modest alcohol use has even been shown to be beneficial to health, a point that should be acknowledged by the powers-that-be who are giving us advice. Another important point to understand regarding the standard USDA pyramid is that the rankings and groups in that pyramid were not made exclusively on science, but also on politics.
My pyramid is an attempt to rectify that situation. In short, a pyramid that ignores booze, supplements and differences in carbs, proteins and fats, is an incomplete pyramid in my view and only leads to fatter, less healthy and nutritionally confused people.
Alcohol: red wine appears to be the healthiest choice. Limit intake to two drinks per day for men and one for women. Most margarines, though sold as healthy alternatives to butter, may, in fact, be even worse for our health due to their content of trans fats from the partially hydrogenated oils used to create a semi-solid texture.
Of course, the amount of each food group will depend on many factors such as activity levels, exercise choices, age, goals and other variables beyond the scope of this section.
For example, a person who is a marathon runner could indeed eat a larger number servings per day of the starchy carbohydrates recommended in the USDA pyramid. But for someone who is more sedentary, it would be best to stick to the low end of the scale and consume a higher proportion of EFAs and protein. The same would be true for strength athletes, as well. The bottom line is that the actual ratio of macronutrients i. You have to stay in shape. My grandmother started walking 5 miles a day when she was No one food - or short list of foods - can do it all.
These are: Return to T. Lean Beef 2. Cottage Cheese 4. Eggs 5. Whey Protein 6. Tuna and Other Fish 7. Oatmeal 8. Whole Grains 9. Fruits and Vegetables Beyond the macronutrient content, beef is loaded with all sorts of things that are conducive to muscle growth. Beef is a source of highly bioavailable heme iron, creatine, carnitine, carnosine, CLA, B-vitamins, zinc and selenium. It should be a staple of any anabolic diet. See the shopping lists in Chapter 3 and Appendix A for more cuts of beef that offer outstanding nutrition without excessive fat.
Both are excellent sources of high quality protein and provide significant amounts of niacin, vitamin B6 and selenium. Cottage Cheese: This is one of the most underrated bodybuilding foods. After that, the whey is drained off and the curd is washed repeatedly. The washings function to remove lactose and prevent further acidification of the curd, leaving relatively pure casein protein. Although eggs have gotten a bad rap for their cholesterol content, data has shown that dietary cholesterol has less impact on serum cholesterol than was previously supposed.
Omega-3 fortified eggs are now available from flaxseed-fed chickens, which provide an additional benefit. Whey is a product of milk. The whey proteins are separated and purified into whey concentrates and isolates.
Whey has an exceptionally high biological value, high levels of BCAAs, and low levels of lactose and fat. For even more details, see my articles on whey in the Brinkzone. The benefits of these fats are well documented: they can reduce the risks of heart disease, reduce inflammatory conditions, improve cognitive function, and may improve fat loss, among other functions important to human metabolism. Oats are one of the few foods that the FDA allows specific health claims to be made for: the soluble beta-glucan fiber in oats has been proven to help reduce serum cholesterol.
Not all oatmeals are created equal, however. Much of what can be said for oatmeal above can be said for this category. Whole grain foods supply far more fiber, vitamins, and minerals than their more processed counterparts. Fruits and Vegetables: This is often an area of confusion for people. No one can, or should, live on chicken and brown rice alone.
Fruits and fibrous vegetables are relatively low in calories, but offer vitamins, minerals, various antioxidants, various phytonutrients, and literally hundreds of other compounds that can prevent cancers, improve immunity, reduce cholesterol, and benefit athletes and regular people alike.
A good rule of thumb is that the more deeply colored fruits and vegetables are the highest in antioxidants and health-promoting compounds. Some of the best fibrous vegetable choices include dark green leafy veggies like spinach and kale; as well as other vegetables such as carrots, green beans, broccoli, cauliflower, peppers, and tomatoes. Starchy vegetables such as sweet potatoes and yams, lentils, and other legumes are also excellent, nutrient-dense carbohydrate sources.
Both are wrong. Some good choices include blueberries as well as others such as strawberries, raspberries, etc. Flaxseed is one of the few plant sources rich in the EFA alpha-linolenic acid. Flax oil is an excellent addition to any diet for improving body composition and health. Flaxseeds are beneficial too. Flaxseeds are also a source of dietary fiber and plant lignans. The lignans in flaxseed are converted by gut microflora into the mammalian lignans enterodiol and enterolactone, which may reduce the risk of developing hormone-dependent cancers, particularly breast cancer.
Flax oil should not be used for cooking and needs to be kept refrigerated, as it becomes rancid quickly. Flaxseeds, on the other hand, are far more stable. Ground seeds can be added to shakes, homemade protein bars or other baked goods. It would be difficult to get your entire recommended intake of linolenic acid from the seeds alone, however, as it takes at least 3 tablespoons of seeds to consume the equivalent of one tablespoon of oil.
Whole flaxseeds should be ground prior to use, as the intact seeds are quite indigestible. When choosing other oils, look for unrefined, cold pressed versions. Meat Eaters Revealed Vegetarians Vs. In particular, the debate is focused on whether or not vegetarian diets are adequate and equivalent to diets that include meat when it comes to adding muscle mass.
Outlining the entire debate of both sides of the fence is beyond the scope of this discussion. I am going to stick to the debate regarding how a veggie diet vs. In a nutshell, strict vegetarians vegans maintain that meat is not essential for building muscle and a diet that mixes complimentary foods such as beans and rice is adequate. Lacto-ovo vegetarians vegetarians that include milk products and eggs further maintain that the inclusion of milk and eggs, as highly bioavailable complete proteins, is more than adequate for athletes trying to build muscle and maintain peak performance.
Omnivores omnivore meaning people who eat a wide variety of foods including meat argue that meats such as chicken, beef and others are by nature more anabolic for a variety of reasons. For example, several studies have found that meat-containing diets are superior for testosterone production than strict vegetarian diets.
As most people know, testosterone is an essential hormone for increasing and maintaining muscle mass while keeping body fat low. The researchers wanted to find out if an omnivorous meat-containing diet was superior to a lacto-ovo vegetarian diet on the retention of muscle mass of older men put on a weight training routine. Nineteen men aged 51 - 69 years old were enrolled in the study that ran 12 weeks. Nine men ate their normal meat containing omnivorous diet, providing 50 percent of total dietary protein from meat sources such as pork, chicken, fish and beef.
Another 10 men followed a lacto-ovo type vegetarian diet for the duration of the study, with both groups following a weight training schedule. Although the strength increases between groups were roughly the same, the study found that the whole-body changes in skeletal muscle size differed significantly between groups. Whole-body muscle mass increased in the omnivorous group, while it actually decreased in the lacto-ovo group. Apparently, the meat eaters gained muscle over the 12 weeks while the lacto-ovo eaters lost muscle mass.
No, but it does lend some support to the idea that omnivorous diets have an edge for producing optimal levels of anabolic muscle building hormones and increases in muscle mass.
More research is clearly needed to confirm this, however. One area in which vegetarian diets are deficient vs. In the absence of supplementation, vegetarians have been found to have lower total muscle creatine - which could Meat Eaters Revealed limit lean mass gains in response to training.
The very high fiber intake associated with vegetarian diets may also, ironically, limit the number of calories a vegetarian athlete can consume. This is the basis for the Ornish Diet, which recommends a vegetarian or near-vegetarian diet for weight loss, on the grounds that eating high fiber plant foods automatically limits calorie intake. The take-home lesson is that vegetarians wanting to increase lean body mass should make sure that important nutrients normally supplied by meat and other animal protein sources are included using a combination of appropriate foods and supplements.
It is not impossible to gain a significant amount of lean body mass on a vegetarian diet: legendary bodybuilder Bill Pearl is perhaps the best known example. Truth be known though, my bet would be in favor of the omnivorous diet if optimal muscle mass is the goal.
Freeman, Burke D. Effect of creatine and weight training on muscle creatine and performance in vegetarians. Med Sci Sports Exerc. R, Hargreaves M. Glycemic index--a new tool in sport nutrition? Int J Sport Nutr.
Campbell W. Effects of an omnivorous diet compared with a lactoovovegetarian diet on resistance-training-induced changes in body composition and skeletal muscle in older men. Am J Clin Nutr. Chiu C. Dietary glycemic index and carbohydrate in relation to early age-related macular degeneration. Clarke S. Polyunsaturated fatty acid regulation of gene transcription: a mechanism to improve energy balance and insulin resistance.
Br J Nutr. DeFronzo R. Insulin resistance. A multifaceted syndrome responsible for NIDDM, obesity, hypertension, dyslipidemia, and atherosclerotic cardiovascular disease.
Diabetes Care. DeMarco H. Pre-exercise carbohydrate meals: application of glycemic index. Gin H. Post-prandial hyperglycemia. Diabetes Metab. Goldspink, G. Physiology Bethesda. Clinical trial evidence for the cardioprotective effects of omega-3 fatty acids. Curr Atheroscler Rep.
Insell, P. Jenkins D. Glycemic index: overview of implications in health and disease. Kelley D. Modulation of human immune and inflammatory responses by dietary fatty acids.
Kirwan J. A moderate glycemic meal before endurance exercise can enhance performance. J Appl Physiol. Liu S. Dietary glycemic load assessed by food-frequency questionnaire in relation to plasma highdensity-lipoprotein cholesterol and fasting plasma triacylglycerols in postmenopausal women. Ludwig D. High glycemic index foods, overeating, and obesity. Marques-Lopes I. Postprandial de novo lipogenesis and metabolic changes induc.
Morris K. Glycemic index, cardiovascular disease, and obesity. Nutr Rev. Pawlak D. High glycemic index starch promotes hypersecretion of insulin and higher body fat in rats without affecting insulin sensitivity. J Nutr. Effects of a low-glycemic load diet on resting energy expenditure and heart disease risk factors during weight loss. Syndrome X. Curr Treat Options Cardiovasc Med.
Roberts S. Energy regulation and aging: recent findings and their implications. Robinson D. Dietary marine lipids suppress murine autoimmune disease. J Intern Med Suppl. Robinson S. Hope you enjoy the site, Yours..
Will […]. Have at least one rest day in between your workout days to let your muscles grow and prevent overtraining. You know, 30 minutes a day, 4 times a week with the right high-intensity exercises can help you build pounds of pure muscle in only 16 weeks! Yeah, it can be that quick if you do your workouts correctly and eat right.
I've you've failed to get in shape before due to time constraints, lack of results or motivation then this web site and my information could transform your life. This program has transformed those who failed on diets before into all new people with a zest for live, improved confidence and lets be honest here, hot new bodies. In the event you it that can stop by my place within some days, shoot us a message.
The pioneer person to contact me takes it home, thanks. Thanks for another great post. Where else could anybody get that kind of info in such a perfect manner of writing?
Will a question completly off todays subject, is there any truth to the current talk about krill oil being superior to fish oil? I were quite impressed and thought had to gain a worthy experience after checking out your content. I appreciate all the wonderful comments about Will and his products, however, I ordered FLR and my money was accepted but I can not log on, my help tickets are ignored and I have had no response regardless where I try.
Very frustrated right now and hoping Will is not a scam. When did you send your ticket? They usually get any issues fixes in hours. Check your spam files, etc. You would have gotten an email with the link to enter the forums and dowload the book right after you purchased. If you like military action based sci-fi with a larger message, this For over As a nutritionist, I honestly thought everyone knew about this stuff. But, with all the misleading ads and magazine articles, people get confused and are easily led astray.
Fat Loss Revealed is a great tool for those who want to lean up. There is information on training, recipes and you can get questions answered by experts who give you real opinions and facts. The online diet planner is great as you can track your intake and make plans in a breeze.
I highly recommend this book as part of your fat fighting plan. Its only the second day, but progress has definitely been made! Hope you enjoy the site, Yours..
Will […]. Have at least one rest day in between your workout days to let your muscles grow and prevent overtraining. You know, 30 minutes a day, 4 times a week with the right high-intensity exercises can help you build pounds of pure muscle in only 16 weeks! Yeah, it can be that quick if you do your workouts correctly and eat right.
I've you've failed to get in shape before due to time constraints, lack of results or motivation then this web site and my information could transform your life. This program has transformed those who failed on diets before into all new people with a zest for live, improved confidence and lets be honest here, hot new bodies.
In the event you it that can stop by my place within some days, shoot us a message. The pioneer person to contact me takes it home, thanks. Thanks for another great post.
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