Sedentary individuals should drink at least 2L or about 8 cups of water per day, athletes should drink at least 3L or about 12 cups of water per day, and athletes in hot weather climates drink at least 4L or about 16 cups of water per day. Since following these recommendations can prevent dehydration and […]
You always hear experts recommending that you drink more water but how many of you actually do it? And how much is enough? Well, check out this chart below for some interesting data on water loss. Normal Weather – No exercise (68° F) Warm Weather – No exercise (85° F) Exercise in Warm Weather […]
Are you more likely to be able to decipher ancient Greek texts than figure out how to construct a diet containing 30% protein, 50% carbohydrate, and 20% fat? Well then check out the following resources. www.nal.usda.gov/fnic is the National Agriculture Library’s Food and Nutrition Information Center. Here you can find basic information on dietary supplements, […]
Nowadays there are a lot of misconceptions with respect to protein intake. Should one take in 1 gram of protein per lb of body weight? Or is it 1 gram per kilogram? And, to the non-scientist, just how much is that? Well, before discussing this issue, I think it’s important to explore the difference between […]
While nearly everyone nowadays knows that pre, during, and post exercise nutritional intake is critical for improving protein status and glycogen synthesis, most people fear that the ingestion of protein and carbohydrates during these times will decrease fat oxidation (burning). Well, put simply, they’re wrong (sticking out tongue). Studies have demonstrated that even in the […]
If you’ve read my theoretical nutrition articles you’ve likely familiarized yourself with the macronutrients, when they should be eaten, etc. However, it's easy to talk the nutritional talk — the question is, do you walk the nutritional walk? By offering you a glimpse at the contents of my kitchen, I hope to give you the […]
Want to improve body composition, increase the ratio of fat lost to muscle lost during a diet, improve blood lipids (cholesterol and triglycerides), prevent wild fluctuations in blood glucose and insulin, and improve satiety when on a diet? Well, you’re not alone. In fact, Dr Layman and colleagues at the University of Illinois are also interested […]
Long ago, when I first began to pay serious attention to my training and nutrition, I learned of a general principle that has served me well and has since become the cornerstone of my body composition success. If a food is in your possession or located in your residence, you will eventually eat it. Simply […]
There's a big difference between a healthy diet to which treats are occasionally added and an "all-treat diet." In the former, unhealthy foods are consumed rarely and in addition to healthy foods. In the latter, unhealthy foods are consumed often and instead of healthy foods. This is called "food displacement" and must be avoided if […]
While displacement foods (unhealthy foods that fill us up, knocking healthy foods out of our diets) are probably at the root of many of our health and body composition crises, what I call "displacement debates" have also become a real problem in today’s information age. For example, the average North American barely knows what a […]