nutrition Archives - Ironsnack Fitness

Fat is Wack

Posted January 25, 2018 DylanPosted in Health

One of the most common resolutions for the new year is to lose some extra weight. Today we discuss the complicated topic of obesity. In the past it has always seemed very reasonable to accept the fact that many of us needed to lose some weight. However, recently there has a push against fighting obesity which some people consider “fat shaming.” We have been told that we should accept our bodies and “love our fat.” We want to put the scientific evidence above these feelings with a hope that everyone can meet their nutrition and fitness goals in the new year. The science speaks strongly against the idea of loving your fat. If you choose to embrace your weight there can be dire consequences.

Simply Put Fat Can Kill You

In medicine we can use body mass index which is a persons weight in kilograms divided by their height in meters squared. We can classify people in categories such as overweight and obese. People are considered overweight when their BMI is over 25. A BMI over 30 will qualify you as obese. We don’t do this to label people for the sake of labeling. We do it because BMI is is associated with increased rate of death from all causes, especially when BMIs exceed 25. This isn’t based on a fluke or a feeling, but rather comes from a study of over 30 million people who were obese or overweight. Now some people may question this and say “Well I am just fat but my blood pressure, cholesterol, and blood sugar are all normal!” Research has shown that obese people with normal labs and blood pressure still have an increased risk of death compared to normal weight individuals. BMIs in the 30-35 range can mean dying on average 2-4 years earlier. BMI of 40-45 can reduce your life as much to 8-10 years. We all know that smoking is bad, the risk fo death from obesity is similar to that of smoking.

How about disease related to obesity?

Obesity is literally associated with hundreds of diseases. Here is a short list of a few. Diabetes, high cholesterol, high blood pressure, heart disease, abnormal heart rhythm, stroke, blood clots, arthritis, gout, fatty liver disease, reflex, sleep apnea, infection, and cancer. Just the list of cancers associated with being obese is quite long and includes endometrial, gallbladder, kidney, liver, colon, cervical, thyroid, ovarian, breast, and blood cancers. The worst part is those who are obese are not only more likely to get these types of cancers but also more likely to die from them. If the general health risks of obesity don’t worry you enough the effects of obesity also extend into sexual health. Obesity can cause abnormal menstrual cycles and make possibly cause infertility. During pregnancy there is also a higher risk of health problems in the mother and the baby. Sexual arousal and issues with orgasm is also more likely in women that are obese. For men, obesity is an risk factor for erectile dysfunction.

Combating fat!

Will all these health problems related to obesity here is what you can do. Start a healthy diet that is balanced and restrict your calories to below your daily energy expenditure. You can find more details on that here in our article “Getting started on your Fitness Journey”. Exercise is also an important part of the solution. Exercise will help you burn calories, increasing your daily energy expenditure. You can find many workout routines online or you could have a custom plan designed for you to help with weight loss. Research shows that unfit individuals who are obese have twice the risk of death compared to obese people who work out.

Putting Fat Behind US

Obesity has exceeded smoking as the number one cause of preventable disease and disability. We should all be able to agree that we should never shame obese people but maybe it is time to shame fat. We need to move away from “loving our fat.” Let us all help one another to become healthier, fitter, and thinner in the new year.

Sources For Fat is Wack:

Are metabolically healthy overweight and obesity benign conditions?: A systematic review and meta-analysis.

BMI and all cause mortality: systematic review and non-linear dose-response meta-analysis of 230 cohort studies with 3.74 million deaths among 30.3 million participants.

Fitness vs. fatness on all-cause mortality: a meta-analysis.

Adiposity as compared with physical activity in predicting mortality among women.

Obesity and cancer.

Body-mass index and incidence of cancer: a systematic review and meta-analysis of prospective observational studies.

The adverse effects of obesity on conception and implantation.

Dylan and Jacob best workout supplements

Best workout supplements to take

Posted December 1, 2017December 1, 2017 dgreenisfitPosted in Supplementation

The six best workout supplements you should consider adding to your workout routine.

Creatinine

Creatine is one of the best studied supplements. It helps increase energy to our cells. It is known to increase lean mass and strength when supplemented even over a 3 week period. Creatine is also incredibly cheap.

Thinking of getting started on creatine?

Science Behind Creatine:

Effect of creatine supplementation and drop-set resistance training in untrained aging adults

Effect of dietary supplements on lean mass and strength gains with resistance exercise: a meta-analysis

Effects of creatine supplementation on body composition, strength, and sprint performance

Creatine Supplementation and Lower Limb Strength Performance: A Systematic Review and Meta-Analyses

Effects of oral creatine supplementation on muscular strength and body composition

Amino Acids

Amino acids are one of the best workout supplements. Amino acids help you retain lean muscle mass even when you are dieting to lose weight. When studied those who supplemented had lower enzymes associated with muscle breakdown in their blood. Study participants have had decreased muscle soreness, faster recovery, and retained muscle function. Long distance runners have been shown to have better immune function when supplemented with amino acids.

Thinking of getting started on amino acids?

Science Behind Amino Acids:

Protein metabolism and physical training: any need for amino acid supplementation?

Effects of resistance training and protein plus amino acid supplementation on muscle anabolism, mass, and strength

Branched-chain amino acid supplementation and the immune response of long-distance athletes

Caffeine

Caffeine is found in coffee, tea and various over the counter workout supplements. Caffeine has been shown to help with fatigue, mood, and alertness. It also has been shown in studies to increase the max number of reps on various exercises and also one rep max.

Thinking of getting started on caffeine?

Science Behind Caffeine:

Effects of Acute caffeine ingestion on resistance training performance and perceptual responses during repeated sets to failure

THE ACUTE EFFECTS OF A CAFFEINE-CONTAINING SUPPLEMENT ON STRENGTH,MUSCULAR ENDURANCE, AND ANAEROBIC CAPABILITIES.

The Effect of Ephedra and Caffeine on Maximal Strength and Power in Resistance-Trained Athletes

Effects of Caffeine on Repetitions to Failure and Ratings of Perceived Exertion During Resistance Training

Effects of Caffeine and Aspirin on Light Resistance Training Performance, Perceived Exertion, and Pain Perception

Effect of caffeine on sport-specific endurance performance: a systematic review.

Conjugated Linoleic Acid (CLA)

Studies have shown a decrease in fat, studies in humans have shown a greater decrease in body fat in those who took CLA vs those who took placebo. The estimate could be as much as a 6lb fat loss over a 2 year period. CLA tends to help the most in the first 6 months of use when taking 3.2g daily.

Thinking about getting started on CLA?

Science Behind CLA

Conjugated Linoleic Acid (CLA), Body Fat, and Apoptosis

Efficacy of conjugated linoleic acid for reducing fat mass: a meta-analysis in humans

Conjugated linoleic acid supplementation for 1 y reduces body fat mass in healthy overweight humans

Conjugated Linoleic Acid Reduces Body Fat Mass in Overweight and Obese Humans

Conjugated Linoleic Acid Reduces Body Fat in Healthy Exercising Humans

Fish Oil

Contain omega 3 fatty acids and has been show to possibly help reduce blood pressure and decrease inflammation. Some studies have shown a decrease in musle sorness in those that supplement fish oil. Males should aim for 1.6g per day and women should aim for 1.1g per day.

Thinking about getting started on fish oil?

Science Behind Fish Oil:

The Effect of Omega-3 Fatty Acid Supplementation on the Inflammatory Response to eccentric strength exercise

National Institute of Health: Omega-3 Fatty Acids

Beta Alanine

Studies have shown increase in physical working capacity at neuromuscular fatigue by increasing carnosine levels in the muscle. The Carnosine levels increase by over 80% when supplemented for 10 weeks. 4-6 grams of beta alanine per day is a good goal for supplementation.

Thinking about getting started on beta alanine?

Science Behind Beta Alanine:

EFFECTS OF TWENTY-EIGHT DAYS OF BETA-ALANINE AND CREATINE MONOHYDRATE SUPPLEMENTATION ON THE PHYSICAL WORKING CAPACITY AT NEUROMUSCULAR FATIGUE THRESHOLD.

The effect of beta-alanine supplementation on neuromuscular fatigue in elderly (55–92 Years): a double-blind randomized study

Effect of beta-alanine supplementation on the onset of blood lactate accumulation (OBLA) during treadmill running: Pre/post 2 treatment experimental design

The effects of beta-alanine supplementation and high-intensity interval training on neuromuscular fatigue and muscle function

Effects of Beta-Alanine on Muscle Carnosine and Exercise Performance:A Review of the Current Literature

Is there a benefit to fasted cardio?

Posted November 13, 2017November 12, 2017 JacobPosted in Cardio

A lot of people try different things to help them lose weight. Some people change their diet, some change the frequency of their meals and others experiment with their workouts. Something I have done in the past is fasted cardio, but does it help weight loss? In one study 6 active men switched between fasted and fed cardio. The end result was that lipolysis increased in fasted individuals. When this happens the body break down more fat than can be used but ultimately the unused fat is then restored back in the body again as fat. Another study was done with 20 healthy females half performing fasted cardio and the other half eating before hand. After 4 weeks the study concluded that both groups lost a good amount of weight however the difference between the 2 were not noticeable. Some evidence shows that fasted cardio can be bad for building muscle. After 6 subjects pedalled for an hour they had a 10.4% protein breakdown. We can also perform better with a meal before a workout. It was found in a study that comparing a meal three hours before a workout to a fasted workout that individuals could resist fatigue more than the fasted subjects.

In conclusion here are some key points we found to fasted cardio/ workouts.

Fasting causes you to breakdown more fat than the body can use during exercise. Unfortunately the unused fat is restored back in the body.
The weight loss difference between fasted cardio and pre-fed cardio are not noticeable.

Fasted cardio isn’t optimal for anyone looking to put on muscle mass.
Eating before a workout can provide a better training session and decrease fatigue when compared to fasted cardio.

Sources for fasted cardio:

Body composition changes associated with fasted versus non-fasted aerobic exercise

Does Cardio After an Overnight Fast Maximize Fat Loss?

Lipolytic suppression following carbohydrate ingestion limits fat oxidation during exercise.

Effect of initial muscle glycogen levels on protein catabolism during exercise.

The effect of a preexercise meal on time to fatigue during prolonged cycling exercise.

Intermittent fasting lady with weightloss

Intermittent Fasting the down and dirty science

Posted November 7, 2017November 12, 2017 DylanPosted in Diet

Intermittent fasting comes in a few different forms. Let’s discuss the science. One type of intermittent fasting is called alternate day fasting. In this type of dieting people will skip a day of eating food. On the days that they are not fasting, they typically eat what they want in test subjects this is called eating ad libitum. In some other types of intermittent fasting people only eat during a window of time during a day. For example setting an 8 hour block of the day and then not eating the other 16 hours. Other versions involve drastic reductions (60-75%) in your typical caloric consumption on pseudo fasting days. Alternate day feeding in its purest form the diet does not actually decrease the amount of calories consumed but rather the frequency of meal ingestion. As far as the science goes there is a pretty good amount of data from animal studies. The human data is a bit lacking and many of the studies done unfortunately lack control groups.Sometimes calories are still decreased in the human studies causing a confounding in which we cannot tell if effects on the body are due to fasting or due to caloric restriction.

Studies in Animals

Studies of intermittent fasting in animals has been profound showing delayed onset and progression in brain diseases such as alzheimer’s, parkinson’s, and huntington’s disease. Studies have also shown decreases in blood sugar and lower risk of diabetes. Heart attack damage is less and unhealthy changes in the heart after a heart attack are also decreased in animals under an intermittent fasting diet. Animals tend to have a lower heart rate and decreased blood pressure and cholesterol levels. One are that has been studied in animals and not at all in humans is cancer during intermittent fasting. Animals studies have shown that those with cancer live longer when intermittent fasting and the risk of lymphoma is lower.

Studies in Humans

The data in humans is a bit less extensive and also less impressive. Psychology journals have published that humans during intermittent fasting have increased alertness and arousal. Our daily blood sugar levels do not become much lower although some studies have showed less insulin resistance leading to a possible lower risk of diabetes and a slightly higher HDL (good cholesterol), which can be cardioprotective. Diets as we know are very difficult to adhere to. A study comparing traditional dieting to intermittent fasting found both groups to lose weight and fat at the 2 month mark. When those groups were looked at again at the 6 month point the alternate daily feeding group had had better results.

The studies in animals are very interesting and it will be cool to see what else we find in human studies. At this point it is tough to make conclusions on if it’s worth the effort to adhere to an alternate day feeding diet. I am hopeful that the animal research will translate over to results in humans in the future research studies.

Sources:

Artificial sweeteners and what you need to know!

Posted September 25, 2017October 10, 2017 JacobPosted in Diet

There are thousands of foods and supplements that use artificial sweeteners now. They are in your protein, your preworkout, BCAAs and many other food products. The main concern is how safe these are and what side effects they may have on the body. Many people who go on a diet try to save themselves from eating more calories by switching to diet drinks or adding low calorie sweetener. I personally use low calorie powders or add artificial sweeteners such as stevia to my oatmeal and other foods to add flavor without the excess carbs. Aspartame, saccharin, sucralose, acesulfame K, neotame, stevia and tagatose are all sweeteners that you will see in products today.

Aspartame has been heavily discussed and many people are determined to avoid it. Aspartame is 200 times sweeter than normal sugar and studies have suggested some benefits from consuming it. Animal studies showed that it may have possible benefits such as anti-inflammatory and analgesic properties. However studies have also shown aspartame might also negatively influence the body. In 2005 research was done by the Ramazzini Foundation in Italy. They concluded that aspartame had carcinogenic properties in rats and that even 20 mg/kg body weight of aspartame daily poses carcinogenic effects. However, in 2009 European Food Safety Authority looked over the Ramazzini Foundation study and reported that the tumors had developed by chance and not due to the exposure to aspartame. The topic is very controversial on whether the findings of carcinogenic properties are true or not. Overall the sweetener is generally considered safe to consume.

Saccharin is the first artificial sweetener used and was discovered over 100 years ago. In the past saccharin use was very controversial because of a study done in 1960. The study showed an increase of bladder cancer in rats. Although this finding was alarming in animals the International Agency for Research on Cancer changed its status of possibly cancerous to not cancerous to humans even with animal trials against it because of interspecies differences. While there is not a ban on it in the US other countries restrict its use and others have banned it completely.

Sucralose is used in many supplements I take and is 600 times sweeter than sugar. It is widely considered safe even with people diagnosed with diabetes. Over a three month period 128 people diagnosed with diabetes were monitored and the use of sucralose resulted in no adverse affect in control of blood sugar. One downside is that it does promote tooth decay unlike some other artificial sweeteners. These studies have been recently been contradicted by new studies on non-caloric artificial sweeteners which in human studies have show a change in the absorption of glucose in the bowel, and sometimes leading to increased glucose levels in the blood. In the recent studies it was thought that artificial sweeteners themselves didn’t cause glucose to rise but actually allowed for increased absorption of actual glucose in the bowel. It was also thought that artificial sweeteners decreased GLP-1 a signaling molecule which keeps glucose levels from getting too high.

Acesulfame K is great for many products because of its solubility and it remains stable under high temperatures. Just like sucralose it is viewed widely safe around the world.

Stevia is an artificial sugar I use all the time during meal prep. I put it in my oatmeal and on my sweet potatoes. It comes from the plant Stevia rebaudiana, and is found in most stores. Stevia has been studied and showed to be safe to consume with its acceptable daily intake of 4 mg/kg of body weight.

Tagatose is related to fructose chemically. In large doses this sweetener can cause diarrhea, nausea, and flatulence. Other than that it is generally recognized as safe by the FDA.

Neotame is rarely used and is 8000 times sweeter than sugar. It resembles aspartame however is more stable and is recognized as safe to use by the FDA.

At the end of the day it’s up to you to decide whether you want to include these in your diet or not. I use them all the time and don’t mind it if it’s in my food or supplements considering it saves me calories and helps me get a satisfied sugar craving without the net caloric gain. There are studies out there that have been conducted on rats showing an increase in food consumption and appetite however if you stick to a strict eating routine this shouldn’t be a problem for you.

Sources for artificial sweeteners:

Pradhan S, Shah UH, Mathur A, Sharma S. Experimental evaluation of antipyretic and an-algesic activity of aspartame. Indian J Pharmacol. 2011;43:89–90

LaBuda CJ, Fuchs PN. A comparison of chronic aspartame exposure to aspirin on inflammation, hyperalgesia and open field activity following carrageenan-induced monoarthritis. Life Sci. 2001;69:443–54.

Hampton T. Sugar substitutes linked to weight gain. JAMA. 2008;299:2137–8.

Swithers SE, Davidson TL. “A role for sweet taste: Calorie predictive relations in energy regulation by rats” Behav Neurosci. 2008;122:161–73.

DeNoon, Daniel J. Reviewed by Charlotte Grayson Mathis MD. “Drink More Diet Soda, Gain More Weight? Overweight Risk Soars 41% with Each Daily Can of Diet Soft Drink”, Web MD Medical News (2005)

Artificial Sweeteners May Damage Diet Efforts

Lin SY, Cheng YD. “Simultaneous formation and detection of the reaction product of solid-state aspartame sweetener by FT-IR/DSC microscopic system.” Food Addit Contam. 2000;17:821–7

Soffritti M, Belpoggi F, Degli Esposti D, Lambertini L, Tibaldi E, Rigano A. First Experimental Demonstration of the Multipotential Carcinogenic Effects of Aspartame Administered in the Feed to Sprague-Dawley Rats. Environ Health Perspect. 2006;114:379–85.

Zwillich T. Aspartame Safety Study Stirs Emotions. Italian Study Shows Sweetener Promotes Cancer in Rats; FDA Says It’s Safe. 2007.

Reports of the meetings on Aspartame with national experts. ON-1641 Noted at the 36th Advisory Forum Meeting. 2010. May 19-20

Grotz VL, Henry RR, McGill JB, Prince MJ, Shamoon H, Trout JR, et al. Lack of effect of sucralose on glucose homeostasis in subjects with type 2 diabetes. J Am Diet Assoc. 2003;103:1607–12.

Tagatose, the new GRAS sweetener and health product.

Impact of artificial sweeteners on glycaemic control in healthy humans

How many meals per day should you eat? Does it matter?

Posted August 14, 2017September 4, 2017 DylanPosted in Diet

So you want to diet? You have read all about what to eat, how much to eat, and how many meals a day you need to consume. The question is does the number of meals per day really matter?

I personally have heard it countless times, you have to eat 6-8 small meals per day to keep your metabolism boosted. Oddly enough you hear the same thing when you are researching how to gain weight. The latter may make a bit more sense just because it’s hard to fit all those calories in just a few meals.

Science can help us answer these questions by actually measuring the metabolism of people on various feeding schedules. Special tools such as room calorimeters can be used to do this. A room calorimeter is a sealed room a human can live inside. In this room everything and I mean everything is measured from a person, their urine, stool, and various gases. These measurements are subjected to formulas to determine an individual’s metabolic activity.

In these scientific settings feeding patterns from 2-7 meals per day have shown little difference in metabolic rate. One thing that I did find that was interesting is that some people who had lower meal frequency did have about a 10% higher PYY (peptide tyrosine tyrosine) level. PYY is signaling peptide in the gut that helps make you feel full. This is interesting especially with all the faddish craze behind intermittent fasting lately. I know intermittent fasters must get this question constantly. Don’t you feel hungry all the time? Maybe this is one way our body wards off hunger when were not eating frequently.

Our metabolism may not change but most scientific evidence shows that very low or high feeding schedules can decrease lean mass and lead to increased hunger. You won’t likely see much difference in your performance or function with a moderate number of meals (3 to 6 meals per day.) Just ensure that you get a moderate amount of protein with each meal, at least 20g.

What this evidence leaves us with is flexibility. We can intake food the way thats most convenient for our lifestyles. We can focus more on getting the right amount of calories and macronutrients rather than when we get them.

Sources for how many meals per day to eat:

Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation

Compared with nibbling, neither gorging nor a morning fast affect short-term energy balance in obese patients in a chamber calorimeter.

Influence of the feeding frequency on nutrient utilization in man: consequences for energy metabolism.

The effects of intermittent or continuous energy restriction on weight loss and metabolic disease risk markers: a randomized trial in young overweight women

Intermittent fasting does not affect whole-body glucose, lipid, or protein metabolism.

Protein feeding pattern does not affect protein retention in young women.

Protein pulse feeding improves protein retention in elderly women.

International Society of Sports Nutrition position stand: meal frequency

Anabolic window of protein intake. Bro science or real science?

Posted July 31, 2017September 4, 2017 DylanPosted in Supplementation

Who has heard of the anabolic window? The question of an anabolic window has been floated around the gym for as long as I can remember. Do you have to take protein in a certain time period after your gym session to get the best results? Is the anabolic window for protein intake just bro science or is there some real science out there to back it up? Most of us who have spent some time in the gym have heard that you should take a protein supplement such as whey protein within 30 minutes of finishing your exercise or risk wasting your workout and not getting the hard earned gains that you have worked for. Fortunately there is some good science to help answer this question.

Following a workout muscle protein synthesis (building of muscle) is increased at least for 3-72 hours post workout. Previous studies have shown that various forms of protein ingestion throughout a 12 hour period post exercise increased myofibrillar (muscle fiber) protein synthesis. The study also stated that the biggest increase was observed in the first 5 hours post workout. They also looked at dosing of the protein. In their study and protein supplementation consisting of 20g x once every two hours for 4 doses (80g) resulted in the best gains. Other dosing regimens such as 10g every hour for 8 hours or two large boluses of 40g were inferior. Another study looking at protein synthesis, found that those who ingested protein immediately after their workout as opposed to 3 hours after finishing their workout had a 3 fold increase in protein synthesis vs a 12% increase in those that waited.

Another study out of Denmark looked at a group of older males who consumed protein at either 5 minutes or 2 hours following their workout. They found that of the two groups those who consumed protein 5 minutes after their workout had an increase in the cross sectional area and mean fibre area of the quadriceps muscle. They were able to study this by taking pictures of the muscle using an MRI machine and actually biopsying the muscle and looking at the individual fibers under a microscope. This increase in muscle size was not observed in the group that waited 2 hours to consume their protein supplement.

All this points towards timing of protein consumption being very important. However a large meta-analysis (basically a study which is done by adding together the results of many studies) of nearly 500 participants which was much larger than any of the studies I have previously quoted found no difference in strength or hypertrophy. One thing the meta analysis did find was the daily amount of protein consumption was correlated to muscle size increases. So in reality getting the right amount of protein may be of more importance than the timing in which it is consumed after workout. This is one of the reasons that when we build meal plans for our customers we use not only use caloric goals but also macro nutrient goals.

Ultimately the science is mixed. The results of the large meta analysis shows the timing of your protein ingestion not making that big of a difference while some smaller studies indicate that it is important. I would recommend ensuring one of your regular meals is consumed following your gym session. However if for some reason you can’t take your protein right after your workout the science says don’t sweat it.

If you are looking for a great protein that has been studied by a third party company and proven to be pure and actually contain what the label states click the protein below. It is unflavored so you wont get the overbearing artificially sweetened taste but you will get the nutrition you are looking for. It’s been reviewed by over 1400 people with 4.5/5 stars on amazon.

Sources for anabolic window for protein intake:

Exercise training and protein metabolism: influences of contraction, protein intake, and sex-based differences

Postexercise nutrient intake timing in humans is critical to recovery of leg glucose and protein homeostasis

The effect of protein timing on muscle strength and hypertrophy: a meta-analysis

Timing of postexercise protein intake is important for muscle hypertrophy with resistance training in elderly humans

Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis

Curb your appetite

Posted July 24, 2017July 23, 2017 dgreenisfit2 CommentsPosted in Diet

When dieting to lose weight one of the hardest things is to find is a way to curb your appetite. Some days it is really easy to stick to the plan others I get the worst cravings to stray off the diet potentially ruining days to even a week of solid progress. However if I could contribute one way to curb your appetite and to stay on track that would have to be drinking water. Drinking water causes distention of gastrointestinal organs meaning you are fuller and less likely to eat. Gastric distention during meal ingestion activates vagal afferents, which send signals from the stomach to the brain and result in the perception of fullness. During competition prep I would constantly drink water to control my appetite. For 16 weeks of controlled dieting I only had 3 to 4 cheat meals. Water can help curb your your appetite and keep your mind and goals on track. Studies presented below show evidence for osmoreceptors (salt) and glucoreceptors (sugar) playing a role in satiety (feeling full). The studies also show that distention and pressure within the stomach help us feel full. In a study of 17 individuals for 8 weeks of water consumption at 1.5 gallons they had lower appetites, lower weight and body fat percentages as well! It’s hard getting in a lot of water in during the day especially if you are trying to hit a gallon to a gallon and a half of water. The best way to hit your water goal for the day is make yourself a schedule. Personally I make sure I drink 25-30 oz of water with every meal. I also make sure to drink the same amount right when I wake up, before and after I go to the gym or do cardio. There is 128 oz in a gallon so with this in mind if you consume 30 oz of water first thing when you’re awake, with three meals, before and after physical activity you would reach 1.4 gallons of water a day. So if you wanted to reach 1.5 gallons of water a day, you would only have to consume an extra 13 oz of water! Some other things you can try is using a serving or two of BCAA throughout the day to help make it more appealing and help with the sweetness craving. There are also other ways to make it more appealing such as adding lemons or low calorie sweeteners for example. People who are replacing juices and sodas with water will see and even better result in reduced weight and body fat. The are also more benefits with drinking water such as physical performance,cognitive performance, kidney and heart function and may even help boost metabolism. At the end of the day try your best to consume a good amount of water throughout the day and use water to your advantage.

Sources for curb your appetite:

Gastric distention activates satiety circuitry in the human brain.

Gastrointestinal factors in hunger and satiety.

Effect of excessive water intake on body weight, body mass index, body fat, and appetite of overweight female participants

Water, Hydration and Health

Kombucha tea black tea fermenting with ironsnack shark

Our thoughts on Kombucha tea

Posted March 15, 2017March 15, 2017 DylanPosted in Diet

The Question:

What are our thoughts on Kombucha tea? This question comes from one of our Facebook followers and we are happy to answer this question as Kombucha tea has become increasingly popular. For those of you who haven’t heard Kombucha tea is a type of fermented drink that has become hyped along the rest of the superfood craze we have seen over the last few years. Some of the supporters of Kombucha tea advocate that it can strengthen the immune system, prevent malignancy (cancer), and detoxify the body.

The Science:

When people make these claims they are doing so without strong scientific evidence. One claim that does have some merit is that Kombucha tea is a source of probiotics. Most fermented foods are produced by the bacteria Lactobacillus. Supplementing lactobacillus or other bacteria such as S. thermophiles has been studied for preventing diarrhea after antibiotic therapy. As some of you probably have heard antibiotics can cause diarrhea by indiscriminately killing both good and bacteria including the bacteria in our gut. This can lead to overgrowth of “bad bacteria” like Clostridium difficile.

There are a few good scientific studies on this particular health effect. Studies show a 4-22% decrease in instances of diarrhea following treatment with antibiotics in those treated with probiotics. So these studies align with the idea that eating yogurt or taking a probiotic may prevent diarrhea and yeast infections following antibiotic therapy since antibiotics often kill off too much of the bacteria in our digestive tracts. So essentially the science says it probably won’t make much of a difference on a daily basis but in the case of taking antibiotics you may want to supplement your body with some good bacteria such as that found in most probiotics, yogurt, or likely Kombucha tea (although it hasn’t been studied specifically). Some of the proposed mechanisms for benefit that probiotics have include suppressing growth and binding of “bad bacteria” and improving the intestinal barrier. Some probiotics produce protective cytokines that suppress inflammation and they can even change the way we experience bowel pain by changing the type of receptors in our gut.

We hope that helps! We are always here to answer your questions with scientific evidence so feel free to send them our way!

The High Yield:

Kumbucha tea contains probiotics which are bacteria that can be helpful to our digestive system.
Researchers have studied probiotic formulas that are available over the counter. They have found treatment with probiotics can be helpful during antibiotic therapy to help prevent diarrhea and yeast infections.
Other products such as yogurt and over the counter probiotic supplements contain similar bacteria “probiotics” as Kumbucha.

Some options for probiotics similar to those found in Kombucha tea that have been researched include:

Sources for probiotics similar to those found in Kombucha tea scientific studies:

Effect of a fermented milk combining Lactobacillus acidophilus Cl1285 and Lactobacillus casei in the prevention of antibiotic-associated diarrhea: a randomized, double-blind, placebo-controlled trial.

Use of probiotic Lactobacillus preparation to prevent diarrhoea associated with antibiotics: randomized double blind placebo controlled trial.

Saccharomyces boulardii in the prevention of antibiotic-associated diarrhoea in children: a randomized double-blind placebo-controlled trial.

Clinical trial: effectiveness of Lactobacillus rhamnosus (strains E/N, Oxy and Pen) in the prevention of antibiotic-associated diarrhoea in children.

Meal Prep 101 Video Tutorial

Posted March 8, 2017July 12, 2017 Dylan2 CommentsPosted in Diet

Today I walk you through my meal prep process. As a busy medical student it’s crucial that I take about 2 hours a week to prepare my weekly meals. Meal prep saves me money and keeps me on track for my NPC physique competition preparation. I prepare 3 full meals to take with me daily and one snack of oatmeal and a protein shake. Let me show you how easy it is to eat healthy and reach your nutrition and fitness goals through simple preparation.

One way to be more compliant with a strict diet is to prepare your meals ahead of time so you always have them on hand. You never have to worry about getting hungry and splurging on food that is off your diet. During prep and offseason I use the Isolator Fitness 3 meal lunchbox. It is made in the USA unlike other fitness lunchbox brands and it keeps your food cold for around 12 hours. You can check them out here. If you use the code “IRONSNACK” you will get 10% off your order.

Meal Prep Tools:

Link to digital scale
http://amzn.to/2n78TbR

Link to IsoBag
http://amzn.to/2mZv5rM

Link to food containers
http://amzn.to/2nfwGph

Getting Started on Your Weight Loss Journey

Posted February 20, 2017January 24, 2018 DylanPosted in Diet

Weight loss ironsnack diet. — What diet is best for weight loss and how to a build a diet plan?

What is the best diet for weight loss? I get this question all of the time. Diets are hard to stick to and normally a change in the way you look at and interact with food along with some calculations and planning are the keys to long term success. I have always felt that nutrition is the hardest part of being healthy and for me personally far more difficult than making it to the gym everyday.

The Science:

We pulled some research studies comparing some of the most popular mainstream diets. One study published in the New England Journal of Medicine which is one of the most prestigious scientific journals compared three different diets. 1) low fat diet, restricted calorie 2) Mediterranean, restricted calorie, or low-carbohydrate, non-restricted calorie. The test groups did great with over 95% adhering to their diet at one year and still nearly 85% at two years.

The average weight loss was 2.9kg (6.38lbs) for the low fat group. 4.4kg (9.68lbs) for the mediterranean diet group and 4.7kg (10.34lbs) for the low carbohydrate group. Looking at the other positive outcomes of the study those on the low carbohydrate diet decreased their ratio of total cholesterol to good cholesterol (HDL) even more so than the low fat group which is great. Low carbohydrate diets are also associated with decrease risk of type 2 diabetes, coronary heart disease, and some cancers. Those in the study with diabetes had the best results with lowering there blood glucose (sugar) levels and decreasing insulin resistance while on the Mediterranean diet. Overall each of these diets left the study participants with great results so your personal preference may the best to guide you to which diet that you are most likely to stick with.

The low carb diet:

With that said side effects are more common with very low carbohydrate diets and can be particularly difficult to stick with especially if you intake fewer than 50 grams of carbohydrates per day. When you intake very low levels of carbohydrates your body goes into a state of ketosis (a change in the way your body uses energy stores) and you do lose weight however, much of the weight loss is from the breakdown of glycogen (the molecule your muscle stores energy as) and water. Constipation, headaches, bad breath, muscle craps, diarrhea, and weakness are all relatively common when on a very low carbohydrate diet. I personally wouldn’t recommend this for a long term weight loss diet.

The Mediterranean diet:

The Mediterranean diet consists of high monounsaturated fats and less saturated fats, moderate red wine consumption, vegetables, fruits, legumes, and gains. This diet also has a relatively low intake of meat and meat products. The Mediterranean diet is associated with decreased cardiovascular risk and risk of developing type 2 diabetes.

Calculating your bodies energy expenditure:

Ultimately the best diet is based on your bodies energy expenditure and your food preference. To calculate your energy expenditure multiply 22 by your weight in kg (to get your weight in kilograms divide your bodyweight in pounds by 2.2). That will estimate your energy expenditure +/-20%. Ideally the calories you intake through food will be just below your bodies resting energy expenditure causing you to lose weight. Another option some people use is counting macronutrients (carbs, fats, proteins). Some healthcare professionals do not recommend counting macronutrients composition but it is commonplace especially in bodybuilding and the fitness community.

Setting up your diet and calculating your caloric goal:

An ideal initial weight loss goal can be set at 5-7 percent of body fat so aim to meet that goal and go from there. A good place to start is by creating a diet 500 calories below your energy expenditure (which you calculated above). You may think going even more than 500 calories below your daily energy expenditure but don’t it’s a recipe for failure. Weigh yourself once a week, and you should lose around 0.5kg (1.1lbs) weekly. Your body will adapt and your metabolism will change over 3-6 months where further adjustments may need to be made. This information will get your well on your way with your weight loss journey. Feel free to ask questions were are always here to answer them with science backed evidence! Interested in a custom meal plan and fitness routine to help you meet your goals? Check out our online shop!

Getting started on your weight loss journey sources:

Weight Loss with a Low-Carbohydrate, Mediterranean, or Low-Fat Diet
http://www.nejm.org/doi/full/10.1056/NEJMoa0708681

Primary prevention of cardiovascular disease with a Mediterranean diet.
http://www.nejm.org/doi/full/10.1056/NEJMoa1200303#t=article

Reduction in the incidence of type 2 diabetes with the Mediterranean diet: results of the PREDIMED-Reus nutrition intervention randomized trial.
https://www.ncbi.nlm.nih.gov/pubmed/20929998

A low-carbohydrate as compared with a low-fat diet in severe obesity.
http://www.nejm.org/doi/full/10.1056/NEJMoa022637#t=article

Quantification of the effect of energy imbalance on bodyweight.
http://www.thelancet.com/journals/lancet/article/PIIS0140-6736(11)60812-X/abstract

Alcohol alters your strength, power, endurance and muscle size

Posted February 8, 2017February 8, 2017 JacobPosted in Diet

Alcohol along with many other things can hinder you ability to gain muscle. Alcohol consumption came sometimes go right along with lack of sleep (all night benders) and poor nutrition (greasy drunken burger cravings). Alcohol consumption has many negative effects on the human body. We have probably all found out the hard way alcohol can dehydrate you. It dehydrates you by blocking the action of ADH (anti-diuretic hormone) a hormone that allows your kidney to prevent excess loss of water from your body. When the body is reduced by 2% or more of total body water it directly affects your performance and also can reduce muscle volume. Being dehydrated can decrease strength (by approximately 2%), power (by approximately 3%) and high-intensity endurance (by approximately 10%). There have also been studies on how it has affected muscular development. One study found a decrease in MPS (myofibrillar protein synthesis) this directly affects muscle hypertrophy (increase in muscle size). This decrease in protein and therefore muscle synthesis occurred even when protein was supplemented along with the alcohol. This leads to an inefficient post workout recovery period and the interruptions to this critical period less gain of muscle size. Studies in rats have shown that alcohol consumption may also compromise muscle integrity. This is evident through increases in plasma creatine kinase (marker for muscle damage). Meaning that if you drink around the time that you are lifting increased muscle damage may be occurring. If that wasn’t enough it has also shown to suppress testosterone levels. A hormone not only important for muscle development but also reproductive health. Also, don’t forget the caloric aspect of alcohol consumption that we discussed in our macronutrient article. So next time you are thinking about having a drink before, after….. or during your workout you now know why you should skip it.

Alcohol and your workout sources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3707098/
https://www.ncbi.nlm.nih.gov/pubmed/17887814
https://www.ncbi.nlm.nih.gov/pubmed/6539360
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257708/
http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0088384
https://pubs.niaaa.nih.gov/publications/arh25-4/282-287.htm

Nighttime eating alters your metabolism but how?

Posted January 11, 2017February 8, 2017 DylanPosted in Diet

Nighttime eating is very tempting and many people avoid it but is that the right move? Well some studies have shown that eating before bed can actually increase your resting energy expenditure into the next morning. This means you are burning more calories when you wake up the next morning. Whey protein seemed to have the greatest effect on ramping up your resting energy expenditure when compared to casein protein or consumption of carbohydrates. Another study of 44 men showed an increase in muscle strength when protein consumption before bed was combined with resistance exercised compared to those who didn’t take protein supplementation before bed. In this same study men had greater gains in muscle mass as well. If these three positive effects weren’t enough to encourage you to have some delicious protein before bed a study published in 2012 showed that consuming casein protein just before sleep increased amino acid levels in the blood throughout the night and also increased protein synthesis. A study published just last year noted the benefits of increased muscle protein synthesis and cardiometabolic health in those that consumed small 150 calorie meals at bedtime (pretty close to a protein shake). Looking at the results of these studies it’s a no brainer to schedule a portion of your protein intake for the end of your day just before you lay your head on the pillow. This strategy of nighttime eating will keep your muscles growing and boost your metabolic rate for the coming day.

Sources related to nighttime eating:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4425165/ https://www.ncbi.nlm.nih.gov/pubmed/22330017?dopt=Abstract http://jn.nutrition.org/content/145/6/1178
https://doi.org/10.1017/S000711451300192X

Dietary fats help you reach your fitness goals

Posted January 3, 2017January 4, 2017 JacobPosted in Diet

Dietary fats are essential for reaching your goals regardless of if you are cutting or bulking.
Not all dietary fats are your enemy! Why are they important and how it can they even alter testosterone levels? When making a diet try to ensure that you are getting plenty of healthy fats. Fats are needed for the body for many reasons one big reason is to help with the absorption of vitamins that dissolve in fat such as vitamins A,D,E, and K. These vitamins play vital roles in blood clotting, decreasing inflammation, decreasing free radical formation, and brain development. If that wasn’t enough there have also been studies that have shown diets low in fats can also lower testosterone, a hormone produced from cholesterol, which is important for muscle growth. When choosing your fats try and consume less saturated fats and look for more poly or mono unsaturated fats. Nuts, olive oil, and avocados are some great go to foods to provide you healthy fats for your diet. However keep in mind fats are also calorie dense so make sure you watch them carefully and don’t go overboard.

Sources:
https://medlineplus.gov/ency/patientinstructions/000104.htm
http://www.sciencedirect.com/science/article/pii/0022473183901176
https://www.ncbi.nlm.nih.gov/pubmed/6538617

Ironsnack shark eating before bed nighttime eating

Nighttime eating. Should you eat before bed?

Posted December 18, 2016January 4, 2017 DylanPosted in Diet

Some people avoid nighttime eating but is this the right move? Well some studies have shown that nighttime eating can actually increase your resting energy expenditure into the next morning. This means you are burning more calories when you wake up the next morning. Whey protein seemed to have the greatest effect on ramping up your resting energy expenditure when compared to casein protein or consumption of carbohydrates. Another study of 44 men showed an increase in muscle strength when protein consumption before bed was combined with resistance exercised compared to those who didn’t take protein supplementation before bed. In this same study men had greater gains in muscle mass as well. If these three positive effects weren’t enough to encourage you to have some delicious protein before bed a study published in 2012 showed that consuming casein protein just before sleep increased amino acid levels in the blood throughout the night and also increased protein synthesis. A study published just last year noted the benefits of increased muscle protein synthesis and cardiometabolic health in those that consumed small 150 calorie meals at bedtime (pretty close to a protein shake). Looking at the results of these studies it’s a no brainer to schedule a portion of your protein intake for the end of your day just before you lay your head on the pillow. This strategy will keep your muscles growing and boost your metabolic rate for the coming day.