The ingestion of casein before sleep, or any other protein for that matter, has been a popular strategy for bodybuilders, athletes and fitness enthusiasts for as long as I can remember. In this article, I will examine what the scientific literature has to say about the matter and whether it lives up to its hype.
Read MoreRationale for fasted cardio for fat loss
A common strategy among those competing in aesthetic sports (e.g. bodybuilders, fitness competitors etc.) and those competing in weight class sports (e.g. boxing, wrestling, judo etc.) is to perform cardiovascular exercise after an overnight fast, waiting until after the exercise bout to consume breakfast. The basic premise for this practise is that low levels of glycogen (and/or glycogen depletion during the exercise bout itself) and insulin, shift energy utilisation away from carbohydrate for fuel, thereby allowing greater mobilisation of stored fat that can be used for fuel (fat oxidation).
Read MoreVitamin D is a fashionable supplement to have in your cupboard. A quick online scout of popular sites sees headlines such as…
“Vitamin D the most underrated vitamin on the planet”
“Get lean by taking vitamin D – it raises testosterone and elevates metabolism”
“D is for domination” (personal favourite)
So, does it live up to the hype?
Here, we will briefly critique the current evidence regarding vitamin D supplementation and athletic performance.
Read More
This month's post is another video. This time, it's one of me delivering a presentation rather than interviewing a fitness industry professional.
The presentation was recorded just over a month ago in London for the ISSN Diploma in Sports & Exercise Nutrition organised by Laurent Bannock of www.guruperformance.com.
Given the caliber of guest speakers, as well as Laurent himself, it was a privilege to talk in front of an audience who share an enthusiasm for nutrition. For anyone looking for an evidence-based qualification to pursue, I'd highly recommend the looking into the course as it perfectly bridges the gap between a degree and becoming a solid practitioner.
In the presentation, I discuss the tools available for recognising and avoiding 'broscience' and talk through some popular examples in the fitness industry, picking them apart from several angles.
Topics include:
1. Biosignature Modulation
2. Carb Back-loading
3. Metabolic damage
4. Pre-bed casein
I hope you enjoy it as much as I did putting it together...
Edit: the video has been removed by the user. Not to worry, here's a link to a PDF version of the slides.
Instead of a written article, this month's post is in the form of a video blog with one of the most respected nutritionists in the word, Alan Aragon.
Alan Aragon has over 20 years of success in the fitness field, and is one of the most influential figures in the movement towards evidence-based information. He is a continuing education provider for the Commission on Dietetic Registration, National Academy of Sports Medicine, and National Strength & Conditioning Association. Alan writes a monthly research review focused on providing cutting-edge theoretical and practical information to health and fitness professionals. Alan’s work has been published in the popular media as well as the peer-reviewed scientific literature, including the Journal of the International Society of Sports Nutrition. He maintains a private practice designing programs for recreational, Olympic, and professional athletes. Alan is the nutrition adviser of Men’s Health magazine.
To view a sample of the research review click here.
Alan will visiting the UK for the first time in October to deliver a 2-day conference about all aspects of nutrition for body composition. For more information about the conference, click here.
I hope you enjoy the video as much as we did making it.
[youtube=http://www.youtube.com/watch?v=u1wIlDVO9w4&feature=youtu.be]
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