A recent study indicates that jumping right into a severe energy deficit was just as effective as a progressive stepwise energy deficit for body composition. So are they equivalent? Well, no. A larger net energy deficit should mean greater fat mass loss, but that’s not what happened.
Weight loss is a common goal for people who wish to improve their health, compete in a physique sport, or make weight for a strength sport with weight classes. However, weight gain is an equally valid and important diet goal, and should be approached just as strategically. This article discusses how to construct an optimized bulking diet.
An oft-cited 2014 study found that females account for approximately 40% of the total subject pool in exercise science research. However, female lifters seem considerably more under-represented in many of the areas of research that lifters care the most about. So, we decided to investigate the matter for ourselves.
A common concern is that quantitatively tracking dietary intake may give rise to disordered eating. A new randomized controlled trial casts doubt on this idea, fueling optimism for people who want to more actively manage their diet without unintended consequences.
Learn how to build a well-structured diet that supports your performance and body composition goals. This article will equip you with the basic knowledge required to set up a diet that is compatible with your goals and implement ongoing adjustments to keep you on the right track.
Although calories and mass are intrinsically linked, we’ve all experienced changes in weight that don’t match what we expected based on changes in diet and exercise. This article examines those situations to help clear up the confusion.
Calorie skeptics wonder why we use the unit of energy, the Calorie, to predict changes in mass. This article shows you the way mass makes its way through your body and why it’s intrinsically linked with energy.
Some fitness professionals have questioned the importance of dietary carbohydrate, given that resistance training only depletes 24-40% of muscle glycogen. New data suggest that small reductions in muscle glycogen might have bigger performance impacts than once thought. Read on to learn about some very important carbohydrate research.
Vitamin D deficiency is shockingly common in athletes, and low levels are associated with reduced strength. A recent meta-analysis suggested that vitamin D supplementation failed to enhance strength in athletes, but there’s more to this paper than meets the eye. Read on to figure out if vitamin D supplementation might be worth considering.
Betaine is a lesser-known ingredient that warrants further exploration. This article will review what betaine does in the body and discuss studies evaluating the effects of betaine supplementation on body composition and performance.
Do antioxidants really blunt hypertrophy? The evidence isn’t as conclusive as you may think.
A sizable amount of research is mounting to suggest that there are very real and important implications for when we eat. In this article, we will explore the intersection of circadian biology and diet (termed “chrononutrition”) and offer some heuristics and guidance for practical application.
