We’re all different, and, as such, there are no real absolutes in training. So when discussing best practices, it’s always important to keep that in mind. That said, there is research that backs up and provides answers to certain important questions. Like, what is the best time of day to train to maximize muscle growth?
In a review of literature, Angelo Tremblay and colleagues from Laval University in Quebec, Canada, concluded that calcium and dairy food intake influence weight loss, particularly during calorie-restricted diets.
Caffeine is an important supplement for improving training intensity. It is more effective for morning than afternoon workouts. Consuming caffeine supplements in the afternoon was less effective and produced more side effects.
Ginsenoside Rg1 is one of the active ingredients in ginseng, a popular sex supplement. Researchers from the Chinese Academy of Medical Sciences found that Rg1 was a powerful sexual stimulant in mice. Rg1 increased mounting and pelvic thrusting by 20 percent. It also increased blood testosterone, nitric oxide (important for increasing blood flow), and nerve stimulation to the penis.
Many people have failed to lose weight by substituting a higher-quality food (fresh fruit, eggs, etc.) with a convenient and portable substitute consisting of high-glycemic carbohydrates (e.g., bagels, low-protein energy bars, corn syrup-based juice drinks) or fast foods. The reliance upon meal-replacement beverages may exacerbate poor control, as they do not provide the same fullness or hunger-suppressive effect of whole food meals.
This is the appeal of the ketogenic diet; people have reported losing 20 pounds or more in a matter of a week or two. Popularized as the induction phase of the Atkins diet, ketogenic diets have actually been a clinical tool for decades, though not as one might think. The history of ketogenic diets in medical practice originates with the condition of epilepsy.1
Obesity continues to be an increasing epidemic in the United States. An abundance of evidence shows that obesity is caused by a combination of a sedentary lifestyle and poor nutritional habits consisting of high-fat and high-glycemic carbohydrates.
Despite the celebrity support, federal grants, corporate sponsorship, community volunteers, pharmaceutical advances, and personal spending, America is losing the Battle of the Bulge. Yet, there may be a simple trick that can help a person burn fat without any effort, and in many cases save money: turn down the thermostat.
Glycogen stores in the muscles and liver decrease in the night as you sleep. Conventional wisdom would suggest that exercising on an empty stomach would promote fat burning and weight loss.
Nutrition experts typically recommend that people limit the consumption of processed and red meat to reduce the risk of heart attack and stroke, but the data are far from definitive.