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.
American advertising thrives on celebrity endorsements and music soundtracks. Honestly, though: do celebrities represent the average overweight consumer? Has Hollywood and the sports arena shown itself to be the pinnacle of scientific expertise? Haven’t both of these venues (Hollywood and professional sports) had ethics challenges throughout their history?
A lot of research has been done in the area of creatine supplementation. The vast majority of this research has looked at the effect of creatine on strength and muscle size or hypertrophy. This means subjects are given creatine while performing weight training.
Men have been misled into following low-fat diets/high fiber for cardiovascular health, not realizing that low-fat/high-fiber diets cause reductions in testosterone. For example, reducing dietary fat from a moderate-fat diet (greater than 30 percent calories from fat and low fiber less than 20 g/day) to a low-fat diet (less than 15 percent calories as fat and 25-30g fat per day) significantly reduced total and free testosterone levels and adrenal androgens (androstenedione and DHEA) . Here are a couple of other studies suggesting that low-fat diets are not conducive for testosterone levels.
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.