By Cassandra Forshthe, PhD(c) It's been another super hectic couple of weeks in my research lab. Along with the guidance of Dr Bill Kraemer (the Resistance Exercise Research King) and Dr Volek, our lab has just started a new diet and training study tha...

By Jimmy Smith

 When it comes to designing our own muscle building program nutrition most people get lazy. Flat out lazy.
 When it comes to fat loss, people have their carbs, proteins and fats down to a "T". But when we want...

Tired of Always Being Tired?, By: Lisa Van den Berg Do you often complain of one or more of the following ailments?-I feel tired all the time-I have no energy or stamina-I can't concentrate and my memory is shot-I've always got a cold or sore throat-How c...

The 4 Rules of Performance Nutrition, By: Marc David If you are trying to build up muscle or burn off the fat and your eating habits are not optimal... this letter is for you. It's the 4 (four) Rules of Nutrition. Normally I don't like to use the word 'ru...

Brink's Unified Theory of Nutrition, By: Will Brink When people hear the term Unified Theory, some times called the Grand Unified Theory, or even "Theory of Everything," they probably think of it in terms of physics, where a Unified Theory, or s...

It's All In The Timing: Pre & Post Workout Nutrition, By: Will Brink Most people are aware that nutrient timing is as important as nutrient composition. In other words, it’s not just what you eat, but when you eat it that gives optimal results. As the...

No More Excuses: Diet and Nutritional Planning for 2007, By: Vince DelMonte Visualize this: You were just chosen to let world famous Fitness Model, Frank Sepe, shack up in your house while he does some local photo shoots in your area. His taxi is dropping...

How Young Athletes Can Get the Most from Their Sports Nutrition, By: Dave DePewOnce our kids have built good nutritional habits, we must then focus more closely on creating meals that support the demands of their sports and the intensity they put into the...

How to Fit Your Child's Nutritional Program into a Busy School Day, By: Dave DePewOnce you understand the roll nutrition plays in your child's sports performance, it is simply foolish for you to neglect those nutritional needs if you expect them to be com...

What You Need To Know About Caloric Cycling!, By: Hugo RiveraThis week I will give you the secret for getting consistent results (e.g. fat loss and increase in muscle tone). This secret will really put the icing on the cake as you will avoid the nasty pla...

Fitness While Traveling, By: Hugo Rivera This past week has been very challenging for me. I had to travel to New Mexico for a job interview with Intel (the company that makes the Pentium Processors) in Albuquerque. In order for me to maintain my bodybuild...

Hormonal Manipulation Through Macronutrient Intake!, By: Hugo RiveraIn order to achieve large gains in muscle mass along with significant body fat decreases, many hormonal events need to occur in the body. The amount of success that that can be achieved i...

Low Carb Diets, By: Hugo RiveraOften I am asked what do I think about Low Carbohydrate diets. Before, I go into what my thoughts are, I will first define what a Low Carbohydrate diet is. Low Carb (less than 50 or even 30 grams a day), high protein, high f...

Nutrition During Pregnancy, By: Hugo Rivera Nutrition becomes even more important than ever before during these 9 months. You health and that of your baby depend on it. Do you know that the following conditions are caused by a lack of good nutrition durin...

Characteristics Of A Good Nutrition Program!, By: Hugo Rivera Nutrition is what gives us the raw materials for recuperation, energy, and growth. Without a good diet, your dreams of achieving your ideal body will never be reached. We'll now discuss the ...

Dietary Recommendations For A Lean Summer Body!Summer is just around the corner. Along with it comes the time to get in your bathing suits and go to the beach. But, wait a minute! Do I hear that can't do because some of the flab gained over the holidays i...

Nutrition Performance - Colostrum: The Ultimate Source of Protein? Athletes engaged in heavy training need more protein than sedentarypeople.1,2,3 Protein supplements may be a convenient means for some busyathletes to secure additional protein in the diet...

Nutrition Performance - Pre- and Post-Exercise Amino Acid Supplementation The importance of protein in nutrition and health cannot beoveremphasized. Proteins are essential nutritionally because of their constituentamino acids, which the body must have to ...

Nutrition Performance - The Effects of Amino Acid Supplementation On Muscular Performance During Resistance Training Overreaching Protein and amino acids are an important part of an athlete´s diet and assuch, have been the subject of a great deal of discu...

Nutrition Performance - The Effects of Amino Acid Supplementation On Muscular Performance During Resistance Training Overreaching Protein and amino acids are an important part of an athlete´s diet and assuch, have been the subject of a great deal of discu...

Nutrition Performance - Capsiate: The Latest Thermogenic  The poor regulation of supplements and sports foods allows athletes and coaches to be the target of marketing campaigns based on exaggerated claims and hype rather than documented benefits. However...

Nutrition Performance - Low-Carb Ketogenic Diet: Friend or Foe?  The first law of thermodynamics describes one of the most important principles related to biological work. The basic tenet states that energy cannot be created or destroyed but, instead, tra...

Nutrition Performance - The Ultimate Amino Acid Formula for Post-Workout Recovery Drinks  Today, we have four ways to get amino acids into the bloodstream: 1) whole food protein; 2) intact protein supplements; 3) free form amino acids; and 4) protein hydr...

Nutrition Performance - “Physicians” Committee for Responsible Medicine and Anti-Protein Propaganda  "Most Americans are too smart to knowingly take dietary advice from PETA [People for the Ethical Treatment of Animals]. But when animal rights activi...

Nutrition Performance - Low-Carb Diets: The Truth… the Whole Truth  PEN: A New High-Carb/Low-Fat Mafia The Partnership for Essential Nutrition (PEN) is purportedly dedicated to providing guidance regarding the important contribution all three macronutrien...

Nutrition Performance - Latest Findings on High-Protein/Low-Carb Diets  “I do not feel this topic [low-carb diets] should be studied at all.” Dr. David Katz Yale University Thermodynamics and the High-Protein/Low-Carb Diet The first law of thermodyna...

Ultimate Nutrition - There’s a New Sheriff in Town: Mr. High-Pro  High Protein Diet is Best for Weight Loss, Fat Loss and Weight Maintenance ”Until 500 generations ago, all humans consumed only wild and unprocessed food foraged and hunted from their envir...

Nutrition Performance - Fat Makes You Fat, Right?  From a health standpoint, dietary fat is the nutrient of greatest concern to a variety of health organizations. However, we need some fat in our diet. And research shows that the total amount of fat in th...

Nutrition Performance - Protein Requirements of Bodybuilders: A 2004 Update “Athletes need the same amount of protein foods as non-athletes. Protein does not increase strength." —Journal of the American Medical Association in 1978 Historically, bodyb...

Nutrition Performance - Metabolic Advantage: A Calorie is Not a Calorie  “Four stages of acceptance: 1) This is worthless nonsense; 2) This is an interesting, but perverse, point of view; 3) This is true, but quite unimportant; 4) I always said so.” —J.B....

Nutrition Performance - Nutrition Update A Conventional High-Carb/Low-Fat Diet is News of Yesteryears ”The difficulty lies, not in the new ideas, but in escaping the old ones, which ramify, forthose brought up as most of us have been, into every corner of...

Nutrition Performance - Bodybuilding Nutrition Update “I literally called up my editor and said, ‘I just got off the phone with so-and-so, and he's [taken] credit for getting Americans to eat less eggs and less fat. This guy's one of the worst scient...

Nutrition Performance - Low-Carb Diets: A Research Update  "The view that the sun stands motionless at the center of the universe is foolish, philosophically false, utterly heretical, because it is contrary to Holy Scripture. The view that the earth ...

Nutrition Performance - Macronutrient Update “A scientific truth does not triumph by convincing its opponents and making them see the light, but rather because its opponents eventually die and a new generation grows up that is familiar with it.”—Maxwell...

Nutrition Performance - Nutrition and Body Lardness  Just the Facts, Man “That it took so many years to get a low-carbohydrate diet accepted as a possible thing to experiment on and talk about was a shock to us. The scientific community absolutely stonewa...

Nutrition Performance - How to Get Ripped to the Bone While Maintaining Muscle Mass  A Scientific Approach  If you’ve studied exercise physiology or nutrition, you have probably heard the old biochemical mantra “fats burn in a carbohydrate flame.” I also ...

Nutrition Performance - Low-Carb Diets and Exercise Performance  A Story Beyond Carbo-Loading “When first thrown wholly upon a diet of reindeer meat, it seem inadequate to properly nourish the system, and there is apparent weakness and inability to perfor...

Nutrition Performance - Low-Carb Diets and Extra Lard  A Story Beyond Urban Legends  “We can no longer dismiss very-low-carbohydrate diets… Dr. Atkins deserves credit for his observations that many persons can control their weight by greatly reducing carb...

Nutrition Performance - Metabolic Advantage: A Calorie is Not a Calorie  “Four stages of acceptance: 1) This is worthless nonsense; 2) This is an interesting, but perverse, point of view; 3) This is true, but quite unimportant; 4) I always said so.”  Cons...

Nutrition Performance - Nutrition Update High-Protein Intake, Kidneys and Liver Scientific studies have shown that high-protein diets increasethermogenesis (production of heat) and satiety and thus facilitate fat lossand weight management. Furthermore, ep...

Nutrition Performance - Bodybuilding Nutrition: Interview with Dr. Scott Connelly Pull Quote: The only well-documented supplement combination to significantlyincrease fat loss relative to energy loss— hence a true “supplement” effect— is theephedrine/caff...

Nutrition Performance - Effects of Macronutrients on Body Composition, Anabolic Hormones and General Health: Best of Research  “Reality is that which, when you stop believing in it, doesn’t go away.” —Philip K. Dick Long-Term Effects of Atkins DietTwo stu...

Nutrition Performance - Current ContoversyPost-exercise, High-glycemic Carb Ingestion: Friend or Foe?Pull Quote: post-exercise high-glycemic carb ingestion are worrying about a non-issue.It seems to me that the guys who are afraid about fat gain as a resu...

Nutrition Performance - Current Controversy in NutritionCan High-protein, Very Low-carb Diets Lead to Ketoacidosis in Healthy Subjects?"Only two things are infinite, the universe and human stupidity, and I'm not sure about theformer". —Albert Ei...

Nutrition Performance - Nutritional & Metabolic Aspects of Carbohydrate RestrictionAn Interview with Dr. Richard Feinman''What right has the federal government to propose that the American people conduct avast nutritional experiment [high-carbohydrate...

Egg Yolks For BodybuildersQ: If you eat cholesterol molecules (say, egg yolk), do these molecules pass to your blood? If not, what's the process that increases your blood cholesterol? A: After 40 years of the public being told that the cholesterol we eat ...

Egg RecipesWhat I do is with egg whites. First I separate the yolk from the whites. Then I whip the whites until they are foamy. (I have a kitchen aid; it works great for this). Using a non-stick skillet set on low, I pour the egg mixture into the bottom ...

It's Tuna and Water Time, By: Dave DraperI throw fastballs, curves and a mean change of pace, but you haven't seen my loopty loop. Get ready to duck. The following technique is hard-core and doesn't follow the rules. Athletes-bodybuilders, in particular-p...

No Nonsense Protein Supplementation The best protein supplements to use are 100% egg, milk and egg, undenatured cross filtered whey protein isolate or combination of the above. Don't be fooled or swayed by all the different ads pitting one protein against...

Nutritional Myths that Just Won't Die: Protein!By Will Brink, author of: Muscle Building Nutrition A complete guide bodybuilding supplements and eating to gain lean muscleDiet Supplements Revealed A review of diet supplements and guide to eating for maxim...

 The Effects of Amino Acid SupplementationOn Muscular Performance During Resistance Training OverreachingProtein and amino acids are an important part of an athlete´s diet and as such, have been the subject of a great deal of discussion and controversy.  ...

 Pre- and Post-Exercise Amino Acid SupplementationThe importance of protein in nutrition and health cannot beoveremphasized. Proteins are essential nutritionally because of their constituentamino acids, which the body must have to synthesize its own varie...

Catapult Your Muscle Gains With Proper Post-Workout NutritionThe post-workout period is without a doubt the most critical time to take advantage of proper muscle-building nutrition. We’ll define the post workout period as the 3 hours that immediately foll...

Protein: How Much Is Enough?, By: Jayson Hunter, RD, CSCSMany athletes believe that consuming large amounts of protein will improve their performance. This is true to a certain extent but many still consume way too much protein, which can result in a decr...

Sports Drinks and Rehydration: What You Should KnowJayson Hunter, Rd, CSCSSport Drinks are becoming more popular everyday, but do you know when and how you should be drinking them? There are many different types of energy drinks on the market all promotin...

Bodybuilding Nutrition: Interview with Dr. Scott ConnellyPull Quote: The only well-documented supplement combination to significantly increase fat loss relative to energy loss— hence a true “supplement” effect— is the ephedrine/caffeine protocol.While doi...

Nutrition for Wrestlers, Fighters, and GrapplersA Telesminar with Dr. John Berardi and Michael Fry If you’re a hard training combat or grappling athlete, you’ve simply gotta read this articleIt comes to us from Dr John Berardi and Michael Fry, co-authors ...