Not everyone needs nutrient timing
Or you include a salad with dinner, or you stick to one or two drinks with friends. Which means you can choose whichever type of protein you want for your post-workout meal. Deglaire A, et al. What you have to do more of? Isn't your health worth it? You can do it with a few relatively small, easy-to-implement changes.
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Which supplements are important after bariatric surgery i. Are there any I should avoid? Weight loss surgeries such as gastric bypass, gastric sleeve, and gastric band procedures, reduce the amount of food and liquid a person comfortably digest in one sitting, leading to smaller meals and potentially, inadequate nutrient intake.
Gastric bypass re-routing around the stomach and gastric sleeve surgery removing a portion of the stomach also reduce stomach acid and normal digestive action, leading to reduced absorption of various vitamins and minerals. The use of supplemental vitamins and minerals is recommended for gastric bypass and gastric sleeve patients, and sometimes for gastric band patients. However, for bypass and sleeve patients, the changes in digestion and nutrient absorption also mean that some supplements may not be tolerated or absorbed as well as others.
Can heat and humidity destroy whey protein and other sports nutrition supplements e. However, once they are opened, they can be affected by humidity. Do not store these supplements in the refrigerator, because if you remove them and leave them open, moisture may accumulate due to condensation. On the other hand, liquid supplements containing these ingredients, such as ready-to-drink sports drinks, are generally more sensitive to heat and can become unstable and degrade quickly. For example, tests by ConsumerLab.
If you live a hot climate, it may be preferable to refrigerate these, particularly after opening. Should I be concerned that it is an ingredient in my supplement?
Carrageenan is a substance derived from red algae, or seaweed, that is used to create a smooth texture and thicken foods such as pudding, yogurt, ice-cream, whipped toppings, milk including almond and soy milk , soups, and processed meats. Carrageenan is sometimes also added to supplements to improve texture or thicken ingredients.
It can be found in some multivitamins , vegan and vegetarian sources of omega-3 fatty acids, such as algal oil supplements , nutrition bars and protein drinks. It was also an ingredient in one cocoa product tested by ConsumerLab. Food-grade carrageenan is considered safe by most regulatory agencies; however, some researchers who study carrageenan have raised concerns that carrageenan may be carcinogenic and cause inflammatory reactions.
Immunocal is much more expensive than other whey protein isolates - is it worth the extra cost? However, Immunocal costs up to five times as much as other whey protein isolates, and there is not enough evidence to suggest it provides an advantage over less expensive brands. I've heard that rice has high levels of arsenic.
Does that mean rice bran oil does too? Some rice and products made from rice, like rice cakes, flour and cereals, have been found to contain a considerable amount of the heavy metal arsenic - although only a few exceeded the cancer-warning threshold of the State of California 10 mcg per daily serving.
Although arsenic can also occur in rice bran oil, it is believed to occur in much lower concentrations than in whole rice. One study of products in Japan found that rice bran oil contained only trace amounts of arsenic that were not of concern 0. These findings suggest that arsenic is not as easily taken up into the oily portion of rice as it is into other parts of the grain. It should also be kept in mind that rice bran oil is typically consumed in much smaller amounts than products made from whole rice products.
When choosing a protein powder, which protein source is best -- whey, casein, soy, pea, rice or egg? As discussed in more detail in our Protein Powders and Drinks Review , each of these can be a good source of protein, but certain protein sources may be better for particular uses and in certain people. Whey protein contains the highest percentage of branched-chain amino acids, which can become depleted during exercise and are needed for maintenance of muscle.
However, some studies have found rice protein and pea protein equal to whey in increasing strength and muscle when taken after resistance exercise. Casein is absorbed more slowly than whey and, for this reason, some athletes take it before bed to help counter protein breakdown. Soy protein can lower cholesterol levels and may have other heart health benefits. Heavy metals such as lead, cadmium, and arsenic have been found in protein powders.
Typically, these have been at very low levels — below limits for safe use. When higher amounts have been found, it has been associated with added, non-protein ingredients such as cocoa powder a source of cadmium or bran from rice.
Specific sources of protein should be avoided due to potential allergic reactions, food sensitivities, and medical conditions e.
It is also important to understand differences in the forms of protein, such as concentrates, isolates, and hydrolysates. Do glutathione supplements work to prevent aging or for other conditions?
Although glutathione plays an important role in the body as an antioxidant, supplementing with glutathione has not been shown to slow aging or help with conditions associated with reduced levels of glutathione, such as cancer, cataracts, diabetes, and HIV infection.
Glutathione is a protein normally made in the body from three amino acids: We get small amounts of glutathione from foods, and this is normally broken back down to amino acids by enzymes in the digestive tract. As discussed in the Glutathione article on ConsumerLab. However, a study in which large amounts of glutathione were given daily for six months did show an increase in glutathione levels.
Nevertheless, there are no studies showing a clinical benefit on any disease or medical condition from taking glutathione supplements. For more information, see the Glutathione article on ConsumerLab. Also see answers to the following questions: What is the best protein supplement for vegetarians and vegans? As discussed in our review of protein powders , two very good sources of protein — whey and casein protein — are both derived from milk, so products that contain these may be suitable for vegetarians but not for vegans.
Whey and casein are both complete proteins, meaning that they contain all of the essential amino acids. Whey protein is particularly high in branched-chain amino acids, which are important to replenish after exercise and are needed for maintaining muscle.
If you prefer plant-based protein or are vegan, protein powders made from soy, rice, pea and hemp, or a mix of these sources, can be good choices. For most of us, people without athletic competitions on the horizon, the best pre- and post-training meals will contain some combination of high quality protein, high quality carbohydrates, healthy fats, and some fruit and vegetables.
These whole foods provide an awesome blend of nutrients: Of course, you can eat solid foods or drink smoothies. And the amount of each macronutrient can vary depending on your needs as well as personal preferences and tolerances.
In terms of timing, you have about one to two hours on both sides of your training to still get maximal benefit. And, according to the most recent data, the total amount of protein and carbohydrate consumed over the course of the day is far more important to lean mass gain, fat loss, and performance improvements than any specific nutrient timing strategy.
Our next group kicks off shortly. Plus the ability to turn that knowledge into a thriving coaching practice. Click here to view the information sources referenced in this article. J Int Soc Sports Nutr. Baty JJ, et al. The effect of a carbohydrate and protein supplement on resistance exercise performance, hormonal response, and muscle damage. J Strength Cond Res. Berardi JM, et al.
Postexercise muscle glycogen recovery enhanced with a carbohydrate-protein supplement. Med Sci Sports Exerc. Bird SP, et al. Bloom PC, et al. Effect of different post-exercise sugar diets on the rate of muscle glycogen synthesis.
Burk A, et al. Time-divided ingestion pattern of casein-based protein supplement stimulates an increase in fat-free body mass during resistance training in young untrained men. Burke LM, et al. Effect of coingestion of fat and protein with carbohydrate feedings on muscle glycogen storage. Cribb PJ, Hayes A. Effects of supplement timing and resistance exercise on skeletal muscle hypertrophy. Deglaire A, et al. Hydrolyzed dietary casein as compared with the intact protein reduces postprandial peripheral, but not whole-body, uptake of nitrogen in humans.
Am J Clin Nutr. Desbrow B, et al. Carbohydrate-electrolyte feedings and 1h time trial cycling performance. Elliot TA, et al. Milk ingestion stimulates net muscle protein synthesis following resistance exercise. Erith S, et al. The effect of high carbohydrate meals with different glycemic indices on recovery of performance during prolonged. Erskine RM, et al. Whey protein does not enhance the adaptations to elbow flexor resistance training.
Esmarck B, et al. Timing of postexercise protein intake is important for muscle hypertrophy with resistance training in elderly humans. Farnfield MM, et al. Plasma amino acid response after ingestion of different whey protein fractions. Int J Food Sci Nutr. Fox AK, et al. Adding fat calories to meals after exercise does not alter glucose tolerance. Greenhaff PL, et al. Disassociation between the effects of amino acids and insulin on signaling, ubiquitin ligases, and protein turnover in human muscle.
Am J Physiol Endocrinol Metab. Haff GG, et al. Carbohydrate supplementation and resistance training. Hoffman JR, et al. Effect of protein-supplement timing on strength, power, and body-composition changes in resistance-trained men. Hulmi JJ, et al. Acute and long-term effects of resistance exercise with or without protein ingestion on muscle hypertrophy and gene expression.
Ivy J, Portman R: The Future of Sports Nutrition. Basic Health Publications; Ivy JL, et al. So you can consider how to get the body you want while living the life you enjoy. He could genuinely enjoy weekend bike rides with friends. He could wear clothes he used to be able to fit into but had long given up as hopeless. Changes that probably included 6 AM bootcamps, kale shakes, lemon juice cleanses, and situps a day… forever. Images are photoshopped for effect.
Bodybuilders only look like that for competition. We even created a cool infographic that summarizes this article. The cost of getting lean illustrated. Is it really worth the trade-off? At some point, many of our coaching clients decide that being severely out of shape costs them too much energy, health, quality of life, and longevity. So they choose to change their behaviors and choices.
Then, they discover that this option costs them something too. Some folks are willing to pay that cost. What you decide to change, and how much you decide to change it, is up to you.
In other words, the average adult in the U. Unhealthy levels of body fat. Especially when you start out. And having a trainer or a coach support you — and hold you accountable — will probably help you feel more confident and on-track.
Maybe you pack an apple in your lunch instead of apple juice. Or you include a salad with dinner, or you stick to one or two drinks with friends. Your knees have stopped hurting, plus your pants now button comfortably.
Many folks will decide that these changes are worth making. Elite bodybuilders getting ready for a contest and models getting ready for a shoot are basically in a slow starvation process. It goes against biological cues. It requires exercising when exhausted. It demands ignoring their desire for food in the face of powerful hunger cues. It involves intense focus and dedication. Some elite bodybuilders rely on drugs like stimulants, diuretics, and other drugs just to keep themselves going.
Many folks even rely on cosmetic surgery. In short, being really lean has almost nothing to do with being really healthy.