Yes, the Glycemic Index (GI) is an important part of the nutrition puzzle, but too much emphasis is placed on the GI by ‘net pseudo experts and companies attempting to sell you products. In this vid I cover the essential facts of the GI. I go into great depth about the GI in various articles here on the BrinkZone, as well as in both ebooks Fat Loss Revealed and Bodybuilding Revealed.
Casein or whey, which is best?
The casein vs. whey issue seems to contribute to much confusion for people. In this vid, I touch on the essential differences between them. I go into much more depth in the “pages” of Bodybuilding Revealed on casein, but an article that goes into depth regarding the shortcomings of the studies comparing these two proteins – as well as additional info on the whole pre and post workout nutrition topic – is mentioned in this vid and found HERE.
Fat Facts: The Truth About Dietary Fat. How much fat do you REALLY need? What types of fat are best? How much fat should be in the diet? What types of fat maximize testosterone production?! I cover that info here.
Here’s one of my favorite MRP recipes. This MRP is nutritious, healthy, and filling. If one wants to lower the cals, drop one tablespoon of the oil. That will lower cals, and alter the macro nutrient ratios toward higher % of cals from protein/carbs. To figure out what dropping the one tbs of oil does to total cals and macros (if you are tracking such things in your diet): 1tbs of oil = 14g of fat and 120 cals.
We all know the “30 Gram rule” and other supposed facts about protein digestion, absorption, etc. Below,I cover the topic and give people the real take home on this issue. For those who want to go into more depth on the topic, read my article “Protein Myths That Will Not Die!” for more info!
My latest vid that looks at the effects of whey on weight loss. For those who want more details, go HERE
A simple but often unappreciated issue regarding creatine monohydrate is the benefit to pre dissolving it fully, which will greatly improve any stomach upset for those who experience it and may improve absorption for some users. This vid will help you get the most from your CM products! Also see updated comments below the vid
UPDATE TO THIS VID!
GETTING THE MOST FROM CREATINE (2014 FOLLOW UP!!!)
This simple vid I did showing pre mixing creatine a good idea, has gotten more traffic and discussion than any vid I have done, and still shows up regularly. So, let me explain with more details and self corrections from the criticisms I get gotten…
Yes, I may have over stated the importance of it in the vid, but, the fact is, creatine must be solubilized before it will get absorbed. There’s a number of papers confirming that unless there’s another route of absorption for CM I’m not aware of… It will either get solubilized in digestion or it can be done first in the glass.
People who get stomach problems from creatine have been told to pre solubilize their creatine for decades. For people who get stomach upset, non responders (approx 30% of users) they may get better responses from fully dissolving, but that’s hypothesis on my part.
I can say, thousands of people have reported the stomach issues and bloating they experienced were gone once they pre solubilized their creatine.
Clearly, some of the creatine not dissolved in the glass will be made soluble and absorbed and I should have been clearer about that in the vid, but it’s well established in human digestion that compounds with poor solubility are often poorly absorbed. It’s also going to be dose dependent (large amounts of CM are more likely to not get solubalized and absorbed, causing stomach issues, etc) while smaller amounts, less so.
At this point, I tell people If one has gotten good response from not fully dissolving, don’t sweat it, but it’s my opinion that fully dissolving *may* optimize absorption for some, reduces waste, may improve effects in non responders, and will reduce stomach discomfort in those who experience it with creatine.
It’s also going to be individual. Back when loading was all the rage, some got killer cramps, the runs, and a bloated stomach from those mega doses, some had no issues. That was due to the hypotonic effects of large doses of CM.
The Religion of Pre and Post Workout Nutrition.
Pre- and post-workout nutrition is all the rage these days, and for good reason. For some, however, it’s become more than a science—it’s become their religion, or perhaps just a place to focus their OCD-like tendencies. Regardless, people have taken the topic of pre- and post-workout nutrition to a level that is not justified by the research, or at least not confirmed by the research that currently exists.
Readers should realize I may have my membership card to the Bodybuilding Nutrition Guru Society torn up and thrown at me for what I am about to share in this article…
XV International Symposium on Atherosclerosis.
(Readers Note: A condensed version of this article can be found in the “In The News” section of the Oct. 2009 issue of The Life Extension Magazine, p23.)
This Symposium – held triennially by the International Atherosclerosis Society – offers the world’s largest presentation of new research and clinical findings regarding Atherosclerosis. This important meeting was held June 14-18, 2009 in Boston MA. As Atherosclerosis is the underlying cause of both heart disease and stroke, which together account for more than half of all mortality and morbidity in developed societies, and is the number one killer of US citizens, making headway against this diseases would result in millions of lives saved. This scientific/medical meeting covered a wide range of topics, from detection, prevention, and treatment of cardiovascular disease to the pathogenesis and biology of this disease as well as intervention, such as lifestyle and drug therapies, that may prevent it from developing in the first place.
Are You An Educated Consumer? Lessons in Saving Money By Reading Labels: Fish Oil Supplements.
As a consumer advocate of sorts, I have always strived to educate consumers regarding supplements, be it whether or not a supplement was worth using, or if it was worth using for the money being charged. Ingredient X may get a thumbs up from me, but that does not mean the products you use that contain ingredient X has the correct dose of that ingredient to be worth the cost. Translated, not only do you have to make sure you are getting the correct dose of said ingredient X, you have to cost compare to see if it’s a good deal. The only way to do that, is to read the labels. It’s stunning to me how little effort people put into reading the simple labels to see if what they are purchasing is cost effective. They often just grab the giant-jug-O-whey and fail to realize it’s not the bargain they think it is. Or they grab that big bottle of “cheap” fish oil caps and think they saved money.