Is whole wheat bread better than white bread?
Technically yes, but the degree of benefit is small if compared to nutrient-fortified white bread in the context of a healthy diet.
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Category Archives: Nutrition
Salt conditions a flavor preference or aversion after exercise depending on NaCl dose and sweat loss
Study of Wald N. and Lesham M., conducted in 2003 at the Center for Brain and Behavior, University of Haifa suggest that the appetite for salty foods after a workout will increase if sodium stores are depleted and this increase is proportional to the amount of sodium lost during exercise. Continue reading
The Quantification of Body Fluid Allostasis During Exercise
Currently the American College of Sports Medicine (ACSM) advise that sufficient fluid should be ingested to ensure that body mass (BM) loss during exercise does not exceed >2 % of starting BM so that exercise-associated medical complications will be avoided. The safety and efficacy of these recommendations have been questioned Continue reading
Low Carbohydrate versus Isoenergetic Balanced Diets: A Systematic Review and Meta-Analysis
Celeste E. Naude et al. compared the effects of low carbohydrate and isoenergetic balanced weight loss diets in overweight and obese adults assessed in randomised controlled trials (minimum follow-up of 12 weeks), and summarised the effects on weight, as well as cardiovascular and diabetes risk. Continue reading
Pre-Exercise Nutrition: The Role of Macronutrients, Modified Starches and Supplements on Metabolism and Endurance Performance
New review of studies about effects of pre-exercise macronutrient composition on metabolism and performance, the metabolic and performance effects of consuming caffeine and beetroot juice. Continue reading
Evidence-based recommendations for natural bodybuilding contest preparation
Review of the scientific literature relevant to competition preparation on nutrition and supplementation from Eric Helms, Alan Aragon and Peter Fitschen. Continue reading
Benefits of Multiple Transportable Carbohydrates During Endurance Exercise
Multiple transportable carbohydrates, ingested at high rates, can be beneficial during endurance sports in which the duration of exercise is 2.5 hours or more. Continue reading
How much protein and macronutrient do bodybuilders need on a caloric deficit?
While traditionally recommended protein intakes are likely appropriate for athletes during energy balance or surplus, there are potential benefits to exceeding this amount during periods of energy deficit. Recommendations from systematic review and doctoral dissertation on dietary protein and macronutrient intake in lean bodybuilders during caloric deficit by Eric Helms (3dmusclejourney). Continue reading
What Is Really Mean “Caloric Deficit” and “Caloric Surplus”? – Eric Helms
Second and third part of “Peeling Back a Layer” series from Eric Helms (3DMJ) is about caloric deficit and surplus, gain muscle on a cut and bulking. Continue reading
Omar Isuf interview with Alan Aragon
Alan Aragon talking about alcohol, peri-workout, IIFYM. Continue reading