New research just published this week in Applied Physiology, Nutrition, and Metabolism, suggests that the recommendations for protein intake may be incorrect. A growing body of literature suggests that current dietary protein recommendations may not be sufficient to promote optimal muscle health in all populations. The current recommendations for protein intake are based primarily on
Tagged under: Hypertrophy, Optimum Health
mincir
Women, Breakfast, and Soy This a typical conversation that I have with a Health Conscious Female Client (HCFC)   HCFC: Thank you for educating me on a proper breakfast. I am not very clear on quantities, how much meat and nuts should I eat? CP: You are welcome! For a start, a side of beef plus 3 kilos of pistachios.
nuts
If you’ve ever taken the time to consider the effort involved to get 1 almond from a tree, you’ll quickly understand why eating ‘a few’ nuts is more realistic than eating ‘a whole bag.’ Since there’s less than 0.02% separating us genetically, it shouldn’t come as a surprise that our optimal nutrition strategy is closely
carbohydrate
Carbohydrates, carbs, starches Fats used to be evil, now they have been justly rehabilitated. In the U.S., polarization is the norm. Carbohydrates are no exception. Some people claim that the quality does not matter as long as you watch your calories. In other words, a blender drink of soft drinks, leftover pizza and a few Cadbury’s Turkish Delight
This is a recurring question in the fitness world: is sweet potato best? Can I eat white potato and not get fat? I weigh in on this question in this video: Coach Charles R. Poliquin
Tagged under: video

Saturated Fat is Back!

A slew of recent magazine and newspaper articles is introducing laypeople to what holistically-minded healthcare practitioners have recognized for years: the advice to severely limit dietary fat in favor of starchy carbohydrates—which has been institutionalized and entrenched in government nutrition recommendations, with popular belief following in lock-step—may, in fact, be one of the primary drivers
science

So What Is Science Anyway?

You can find part 1 of this blog on science right here What does it take to understand the larger body of evidence? Well, for starters, read some science textbooks That may not be an exciting or sexy solution, but it’s the single best place you can start.  I would recommend getting solid textbooks on sports
nutrition
Nutrition can make or break a physique. That is especially true on a bodybuilding stage, but any type of transformation will be truly accelerated by a coach who can tailor a meal and supplementation plan to his or her client. Here are two things I know to be true about nutrition because I’ve seen them
Mike Mahler, kettlebells
#1: Increase healthy fat intake Following a low-fat diet is a very effective method to destroy testosterone production. Healthy sources of dietary fat provide the building blocks to support optimal testosterone production. At least 30% of overall dietary intake should be derived from healthy fats such as: olive oil, coconut oil, coconut butter, nuts, seeds
Diabetes, soft drinks

The Hard Side of Soft Drinks

Growing up as a child, packets of Kool-Aid were as ubiquitous in my life as yesterday’s meatloaf and driving without seatbelts (I still marvel at my mother’s ability to drive with her knees while applying makeup in the rear view mirror). Packets of the brightly colored soft drinks were a nickel a pack and came