In a study done on a group of recreational runners, the researchers found that consuming grape juice for 28 days improved endurance by over 15 percent compared to a control group that consumed grape-flavored water.
According to a recent literature review by Patrick Wilson from the University of Nebraska, Lincoln, increasing ginger consumption may promote recovery from intense weight training and reduce inflammation following intense endurance exercise.
Some old-school nutritionists argue that fat loss or fat gain is all about calories - that a calorie is a calorie no matter what the source. Well, frankly, that’s utter nonsense. While total calories do play a part, it’s not just the caloric content of the food we eat, it’s also what those calories do to us metabolically.
It’s hard to maintain muscle mass when you’re trying to cut weight or body fat through a combination of training and a lower-calorie diet. Of course you’re going to want to show off all of your hard work, so how do you minimize the loss of muscle while still getting ready to show off that six-pack?
More isn’t always better. Take protein shakes, for example. Research has show that maximal muscle protein synthesis occurs after consuming 20 to 30 grams of a protein supplement. Higher intakes do not have additional anabolic effects. Consequently, many nutritional experts advise consuming 20 to 30 grams of protein periodically during the day.
In a review of literature, concluded that arginine supplements stimulate the growth of mitochondria (powerhouses of the cell) and promote the activity of brown fat— a highly thermogenic tissue that dissipates energy as heat rather than storing it as fat.
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.
A study on well-trained strength athletes, showed that supplementing arginine and ornithine for three weeks resulted in a nearly 50 percent increase in growth hormone and IGF-1 levels, following an intense weight training workout.
A sophisticated study, led by Martin Gibala from McMaster University in Canada, showed that exercising with low muscle glycogen levels caused an increased use of protein as fuel, and reduced the capacity for protein synthesis after exercise.
Exercise, cutting calories, and losing fat are difficult, so you want the most from your weight control program. A study from the University of Munich in Germany showed that meal timing, dietary composition, and exercise influenced post-exercise fat metabolism.