50 Shakes of Whey

What is whey protein?
Whey is a natural product, which separates from milk during cheese production.

Why take whey protein?
Most of us gym-lovers take supplements and protein to get the best out of our bodies, and for many of us whey protein is the first port of call. We know why it’s important to have a good protein intake (if you don’t you can check out my seminar on protein here), but not many people I chat to know why whey protein is sticking firmly at the top of the sports nutrition market.

It’s well-established that protein and amino acid supplementation can promote protein-synthesis, which is key to building muscle [1]. But the benefits of whey don’t end there: Whey is considered to have immune-enhancing properties in it’s ability to elevate precious stores of glutathione [2] (a powerful antioxidant) in the body and contains immune boosting lactoferrin. In addition the calcium and non-fat dry milk have been shown to regulate body composition.

Compared to other proteins, whey proteins have a high protein quality score, and contain a relatively high proportion of branch-chain amino acid. In particular, they have an abundance of Leucine, which is the most effective amino acid for protein synthesis. Whey proteins can also be absorbed rapidly by the stomach [3], which, if you believe in the anabolic window*, can only be a good thing. Whey protein has also been shown to suppress appetite and increase satiety more than other proteins, such as casein, soy and egg [4].

Whey and body composition
Recent studies show that calcium and the distinctive mineral mix in whey protein can minimise the accumulation of body fat, and even speed up fat loss when individuals are restricting calories. In fact, high calcium diets promote a lean body composition at all energy intakes, and act to speed up fat loss during calorie restricted periods [5]. Whey protein has specifically been shown to help preserve lean muscle mass and increase fat oxidation [6,7].

Protein Powder

The different types of whey protein
As you will probably have noticed, there is more than one variety of whey protein on sale. The three main types are concentrate, isolate and hydrolysate, and they are different due to the processing methods used.

Whey protein concentrate (WPC) is the cheapest whey protein on the market. It has a protein content of around 80%, where as whey protein isolate (WPI) has a protein content of about 90%. To create WPI, the fat, lactose and carbohydrates present in WPC are removed, leaving a purer protein. This is useful for those who are trying to keep a very low body fat, or for those who are lactose intolerant. It must be noted that WPI does tend to be more expensive and less tasty than concentrate though!

Isolate is sometimes processed further to create whey protein hydrolysate (WPH). The benefit of WPH is that the amino acids have been broken down into smaller chunks, allowing for faster absorption [8], but I have to warn you, it tastes disgusting. Hydrolysate causes a much greater insulin spike that concentrate and isolate.

So which is the best?
The type of protein you choose will depend on your goals and your budget. Concentrates retain many health benefits lost when processing to isolates, but isolates often contain more protein per serving. At the end of the day it comes down to individual choice: if you’re willing to sacrifice taste and a little bit more cash, and desperate to shed body fat, go for isolate, but on the whole I’d advise sticking with concentrate, it’s the one I personally prefer.

*I discuss the anabolic window in another of my blog posts, which you can find here

Sources:
[1] Pasiakos SM, McLellan TM, Lieberman HR. The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review. Sports Med. 2015;45(1):111-31. doi: 10.1007/s40279-014-0242-2.
[2] Bounous G. Whey protein concentrate (WPC) and glutathione modulation in cancer treatment. Anticancer Res. 2000;20(6C):4785-92.
[3] Ha, E. & Zemel, M. (2003). Functional properties of whey, whey components, and essential amino acids: mechanisms underlying health benefits for active people. The Journal of Nutritional Biochemistry. 4 (15), p251-258.
[4] Anderson GH, Tecimer SN, Shah D, Zafar TA. Protein source, quantity, and time of consumption determine the effect of proteins on short-term food intake in young men. J Nutr.2004;134:3011–5.
[5] Lin, YC. & Co. (2000). Dairy Calcium is Related to Changes in Body Composition during a Two-Year Exercise Intervention in Young Women.Journal of the American College of Nutrition. 19 (6), p754-60.
[6] Miller, P. & Alexander, D. (2014). Effects of Whey Protein and Resistance Exercise on Body Composition: A Meta-Analysis of Randomized Controlled Trials. Journal of the American College of Nutrition. 33 (2), 163-175.
[7] Dougkas, A. & Co. (2011). Associations between dairy consumption and body weight: a review of the evidence and underlying mechanisms. Nutritional Results Review. 1(24).
[8] http://www.nutritionexpress.com/article+index/authors/showarticle.aspx?id=1202

About Chris Hall
As the founder of Hall Training Systems, it is my mission to provide you with the very best personal training experience. I set up Hall Training Systems as Oxford’s leading personal training service in nutrition, performance and weight loss, ensuring I can deliver the very best in training techniques.
You can find me on Facebook, Google+ or why not even give us a Tweet @Hall_Training

Revolutionising the New Year’s Resolution

For most people, this week is first week back after the Christmas break, and the time when most people will start taking their new year’s resolutions seriously. Every year when I ask people what their resolutions are, they’re usually rather similar: to give up chocolate, cut out mid-week drinking, cut out all carbohydrates, give up smoking, or to spend less time glued to their laptop after working hours. The thing all of these have in common is that they are giving something up, or cutting something out. I personally don’t think this is a constructive way to make a change, as one failure or slip up can kill the whole resolution, and means everything goes back to the way it was, until the following year, where it all starts again. Instead, I encourage my clients to take things up. This doesn’t necessarily have to be in the gym – it could be starting a new hobby, or making that career progression you’ve been thinking of, anything really that’s going to make a positive change to your life.

In this article I’ve listed my top recommendations on how to transform diet, training and wellbeing in the new year by adding things in, not giving them up.

Diet & Nutrition
When it comes to diet people often fall down at two hurdles: hydration and protein consumption. People underestimate the importance of proper hydration, and often struggle to take in enough water throughout the day. Water can have a great impact on weight loss.In one study, drinking 500ml of water prior to meals resulted in a greater weight loss (2kgs across 12 weeks) due to the reduced food intake in the subsequent meal [1]. Water has been shown to ‘trick’ our brains into feeling full. The signals for hunger are extremely similar to the signals for thirst, so they become intertwined and can be easily confused [2]. As well as weight loss, dehydration can lead to a drop in exercise performance when an individual is dehydrated by as little as 2%. Losses in excess of 5% of body weight can decrease the capacity for work by about 30% (Armstrong et al. 1985). Get adequately hydrated by hitting your daily hydration target. A good place to start would be 0.044 litres x body weight in Kilos. So, if you weigh 70kg, you’d need to drink 3.08 litres of water per day for optimum health, and ideally this should come from water alone. A great app I like to recommend to clients is Waterlogged. It allows you to set up your daily target and gives your reminders to drink, as believe it or not, it’s very easy to forget!

My next dietary tip would be to eat more protein. Protein should be the first of the three major macronutrients to be addressed, but like water it is often neglected. Having an adequate protein intake is important for non-training individuals because protein is the building block for our cells and tissues, and it will also help to maintain your current muscle mass. If you’re inactive maintenance of skeletal muscle mass is that much harder. For individuals who exercise and are trying to increase muscle size and/or decrease body fat protein is a necessity. A high protein diet has been shown to increase levels of satiety meaning you feel fuller for longer, with several studies showing the advantages of a high protein breakfast over a carbohydrate one for better calorie control and consumption [3][4]. Higher protein diets have also been shown to favour increased muscle development and strength gains [5]. For example, a study of college football players consuming 2g/kg/day of protein over 12 weeks resulted in 14.3 kg greater increase in maximum squat strength over control groups [6]. When it comes to the consumption of protein women should aim to consume 1.6-2g of protein per kilogram per day, while men should aim to consume 1.8-2.3g [7][8]. This is of course dependent on training goals, individual circumstances and outcomes.

Exercise & Training
Funnily enough, when it comes to training people make the opposite mistake, and try to take on too much. Don’t fall victim to the January rush, and promise yourself that you’ll go from no sessions in the gym to four or five a week. Or if you only go once or twice don’t suddenly increase it to five or six times per week! While the motivation is great, such a drastic change is unlikely to stick in the long run, as you haven’t allowed time for training to become a gradually bigger part of your lifestyle, or have an adaptive response on the body. If you don’t visit the gym at the moment, set a reasonable goal and aim to go for two or three sessions a week. If you can stick to this for a few months, think about increasing it. Remember, when it comes to training less is more.

If you already train, think about what you may be missing. Many people who strength train neglect stretching and mobility work. Rather than adding in more strength based sessions, add in some time to spend on flexibility work. Other strength based trainees leave cardio work out, but HIIT has been shown to compliment any muscle building work, and can help increase quad size when twinned with resistance training. Try to make time for a decent HIIT session per week. This will also aid any fat loss attempts. An example of this may be 5 sets of 40 secs full out effort with 2 minutes of rest.

HIIT - Interval Training Program Those who just do steady-state cardio should also look at taking up strength training. Even those whose main focus is cardio can benefit from resistance training, as a well structured programme can increase cardiovascular performance, strengthen up lagging body parts, and prevent injury.

Rather than slogging away with your old programme adopt a new training principle such as HIIT, increase core work, take up a training method such as 5×5 Method, German Volume Training, or Wave Loading, or it can be as simple as adding tempo into your lifts. All of these techniques will help to increase strength and encourage fat loss. For more training methods and tips on fat loss check out my seminar on Training Principles for Fat Loss!

Lifestyle
Although diet and exercise are important, there are changes made outside the gym that have a huge impact on performance. Sleep is a key factor. A new resolution could be to make more time for sleep, improve the quality of sleep or create a better nighttime routine. Stress also affects training negatively – adopting better time management and sticking to a solid structure can help combat stress, as well as giving you time to achieve goals outside the gym.

Whatever you have decided to do this new year, make sure it becomes a habit, and make sure you set yourself measurable and achievable goals. Despite the common myth that it takes 21 days to make or break a habit, according to Lally and her team it actually takes anywhere from 18 to 254 days to form a habit with 66 days being the average [9]. Sticking to something for three months allows it to become a part of your daily routine, with one study showing positive habit-based results for weight loss at around 3 months [10]. Using a website such as habitforge.com can be a really helpful way of tracking your progress and taking a step towards a healthier new year. Good luck and remember; a resolution isn’t just for the new year but for the whole year. Results take time so give it the time it deserves and don’t give up!

Want to make a start on your resolution?
Then why not let us help you and book in for a complimentary consultation. To book, simply click on [Book Now] enter your details and leave the rest up to us! We’ll then guide you on the best approach at achieving your new year goals. Alternately, check out our online personal training packages and start seeing results through the use of our mobile app and remote training set up.

Sources
[1] Dennis EA, Dengo AL, Comber DL, et al. Water consumption increases weight loss during a hypocaloric diet intervention in middle-aged and older adults. Obesity (Silver Spring). 2010;18(2):300-7. doi: 10.1038/oby.2009.235.
[2] Leibowitz SF. Hypothalamic alpha- and beta-adrenergic systems regulate both thirst and hunger in the rat. Proc Natl Acad Sci U S A. 1971;68(2):332-4.
[3] Vander Wal JS, Marth JM, Khosla P, Jen KL, Dhurandhar NV. Short-term effect of eggs on satiety in overweight and obese subjects. J Am Coll Nutr. 2005;24(6):510-5.
[4] Leidy HJ, Ortinau LC, Douglas SM, Hoertel HA. Beneficial effects of a higher-protein breakfast on the appetitive, hormonal, and neural signals controlling energy intake regulation in overweight/obese, “breakfast-skipping,” late-adolescent girls. Am J Clin Nutr. 2013;97(4):677-88. doi: 10.3945/ajcn.112.053116.
[5] Churchward-Venne, T., et al. Role of Protein and Amino Acids in Promoting Lean Mass Accretion with Resistance Exercise and Attenuating Lean Mass Loss During Energy Deficit in Humans. Amino Acids. 2013. 45, 231-240.
[6] Bosse, J., Dixon, B. Dietary Protein To Maximize Resistance Training: A Review and Examination of Protein Spread and Change Theories. Journal of the International Society of Sports Nutrition. 2012. Published Ahead of Print.
[7] Helms, E.R., et al., A Systematic Review of Dietary Protein During Caloric Restriction in Resistance Trained Lean Athletes: A Case for Higher Intakes. International Journal of Sport Nutrition and Exercise Metabolism, 2013.
[8] Phillips, S.M. and L.J. Van Loon, Dietary protein for athletes: from requirements to optimum adaptation. J Sports Sci, 2011. 29 Suppl 1: p. S29-3.
[9] Phillippa Lally, Cornelia H. M. van Jaarsveld, Henry W. W. Potts andJane Wardle, How are habits formed: Modelling habit formation in the real world. Eu J Soc Psych. 2009. DOI: 10.1002/ejsp.674
[10] Beeken RJ, Croker H, Morris S, et al. Study protocol for the 10 Top Tips (10TT) trial: randomised controlled trial of habit-based advice for weight control in general practice. BMC Public Health. 2012;12:667. doi: 10.1186/1471-2458-12-667.

What’s your beef with red meat?

It’s 2015 and that time of year where we feel we need to turn over a new leaf and start a fresh. Fitness and diet are often the areas people turn to when they wish to feel better. Diet especially is a big one and it’s not uncommon to hear people wanting to eliminate certain food groups to help ‘detox’ after a gluttonous Christmas. Red meat is often one of the first foods to go even more so with its constant media attention throughout 2014.

Everyone has heard the rumours about red meat – how it can cause high blood pressure and cancer, as well as ruin any serious diet attempt. Over the last few decades, hundreds of studies have been carried out to test the validity of these claims. Here at Hall Training Systems we’ve been wading through them, hoping to work out once and for all if red meat deserves its bad reputation. Here’s what we found:

Does red meat cause high blood pressure?
Compared to white meat, the sodium levels in red meat are high, leading to claims that red meat consumption can cause high blood pressure, or hypertension. We don’t believe this is true. A study published just this summer looked at 44,616 disease-free French women between 1993 and 2008, hoping to establish a link between red meat consumption and high blood pressure.
Women who consumed less than five 100g servings of unprocessed red meat per week had no significant risk of developing high blood pressure, even when compared to women who only ate one serving per week.

This wasn’t the end of the story though, and this is where it becomes important to draw a distinction between processed and unprocessed red meat. The women who consumed more than five 50g servings of processed meat had a 17% higher rate of high blood pressure than those who consumed less than one serving per week[1]. This is quite an increase! So, while there is an increased risk of blood pressure with meat consumption, this is only caused by poor quality or processed meat, red meat itself is not to blame.

Is there a link between red meat and cancer?
It is notoriously difficult to analyse the affect of red meat in isolation. Known causes of cancer include a high intake of refined sugars and alcohol, a low intake of fruit, vegetables and fibre, low physical activity, a high prevalence of smoking and a high BMI. All of these aspects are typical of a western lifestyle, as is red meat consumption.

We’re sure you’ve all heard of studies in which red meat is linked to increase risk of cancer, and it’s true – they do exist. However, the correlations found often show tiny risk. In 2010, a group of researchers evaluated 35 recent studies, and found that the relative risk was not statistically significant, and averaged at a 1.5% increased risk with regular red meat consumption. “Meat consumption and cancer has been evaluated in hundreds of epidemiologic studies over the past three decades; however, the possible role of this food group on carcinogens is equivocal,” they concluded[2].

But again, there’s a different tale to tell when it comes to processed meat. A study published in 2013 tracked incidences of colorectal cancer in 6060 participants, and found a strong link between many types of processed meat and cancer. Bacon and sausages, alongside salami, hot dogs and ham, were some of the meats that were tracked.

Surprisingly, sausages were not associated with any raised risk, and bacon was inversely associated with the cancer sites studied, which is is good news for our Full English fry-ups! Salami and hot dogs didn’t fare so well – both showed links with various sites, and particularly gastric cancer, while ham was associated with nearly all of the cancer sites studied[3].
Although it is still unknown precisely why processed meat should cause cancer, it has been suggested that the presence of salt and certain amines and nitrates could be to blame. As with hypertrophy, red meat seems to have an undeserved reputation.

What about weight gain?
The part red meat plays in nutrition has never been clear-cut, but we recommend red meat to all our clients. Compared to other forms of protein, animal proteins have a fantastic nutrient profile, offering nutrients that are not readily available in other food types. These include Creatine, Glycine and Vitamin B12, to mention just a few!

Various studies have also shown that increasing protein intake can actually reduce calorie intake overall, as protein makes you feel fuller, and reduces hunger. It’s crucial to keep up protein levels to maintain lean muscle mass, and build further muscle. A 2009 study in the British Journal of Nutrition compared the muscle mass index of 21 female omnivores to 19 female vegetarians, all of whom were healthy, but none of whom were active individuals. On average they found that the omnivorous women had 23kg of muscle mass, compared to 18kg in the vegetarians, even though both groups were consuming the same amount of protein – that’s a 5kg increase and just goes to show the vital role of animal protein[4]!

Furthermore, there’s no real reason to think that red meat will cause weight gain. Sixty-one overweight women were split into two groups by researchers, and randomly assigned chicken or lean beef as their main source of protein. They were also given a twelve-week light exercise programme to follow. At the end of the twelve weeks, both groups showed big drops in their body fat percentage, but more importantly, there was no significant difference between the two groups. Red meat didn’t hinder their weight loss at all[5].

So, is red meat bad for us?
The short answer is no: there’s no significant link between red meat and cancer or high blood pressure, and it has great benefits for those wishing to increase their muscle mass, energy levels and mood. High quality, grass-fed red meat should be a staple part of everyone’s diet. Processed meat however, is another matter and is best limited to 2-3 servings per week.

Sources:
[1] Lajous, M. et al . (2014). Processed and unprocessed red meat consumption and hypertension in women. American Journal of Clinical Nutrition. 100 (3), p948-952.
[2] Alexander, D. and Cushing, C. (2011). Red meat and colorectal cancer: a critical summary of prospective epidemiologic studies. Obesity Reviews. 12 (5), p e472-493.
[3] De Stevani, E. et al. (2013). Processed meat consumption and risk of cancer: a multisite case-control study in Uruguay. British Journal of Cancer. 107 (9), p1584-1588.
[4] Lehevdre, M. and Alderereutz, H. (2009). Relationship between animal protein intake and muscle mass in healthy women. British Journal of Nutrition. 102 (12), p1803-1810.
[5] Melanson, K. et al. (2003). Weight loss and total lipid profile changes in overweight women consuming beef or chicken as the primary protein source. Nutrition. 19 (9), p409-414.

Finally! Scientists answer the question to: What is the best diet?

Finding the answer to the question, what is the best diet? Is like finding the Holy Grail. It’s a question that every personal trainer, nutritionist, dietician, client, and really anyone who’s looking to lose weight, want to know the answer to. Well, the wait is over as scientists believe they’ve finally found the answer to what could be; the best diet!
A study published in The Journal of the American Medical Association, analysed 11 well known diets and their effects on weight loss in an attempt to find the most effective one.

Diets Assessed

Image source: Examine.com – Readers Digest

The researchers looked at the effect each of these diets had on weight loss at both 6-month, and 12-month intervals, and found several surprising outcomes:

• Any diet was superior to no diet at all

• At Six months in, the subjects on low-carb diets lost an average of 8.73 kgs and were seen to be more effective than all other types of diets. However, this finding was not significant when compared to those on a low-fat diet who lost 7.99 kgs.

• After 12 months, subjects on low-carb and low-fat diets were pretty much matched, with those on low-carb losing 7.27 kgs compared to 7.25 kgs low-fat. These diets were superior to all other diets, and both had nearly equal effects in terms of weight loss.

• When individual diets were compared, the Atkins (10.14 kg lost) and Ornish (9.03 kg lost) diets were seen to be of the most effective at both six and 12 months in.

• In the short term, behavioral support resulted in greater additional weight loss with an additional 3.23 kgs lost. In the long term, the effect of behavioral support waned off and the effect of exercise became more apparent with 2.13 kg lost. This effect occurred regardless of what diet the participant was on.

What does this tell us?
The subjects were all overweight and obese adults and showed that any diet is better than no diet at all, with low-carb and low-fat diets having the greatest impact on weight loss in this population. The researchers found that the use of behavioral support/counselling was associated with additional weight lost six months in, while exercise showed a much greater impact 12 months into the study. Based on these findings, the authors conclude that, “the ideal diet is one that is best adhered to by
Individuals so they can stay on the diet as long as possible.”
In short, the success or failure of a diet ultimately comes down to adherence, and whether that person is likely to stick to it in the long-run.

Source
Johnston BC, Kanters S, Bandayrel K, et al. Comparison of weight loss among named diet programs in overweight and obese adults: a meta-analysis. JAMA. 2014;312(9):923-33. doi: 10.1001/jama.2014.10397.

How the timing of calories may be important for weight loss!

We’ve all heard the phrase: “Eat breakfast like a King, lunch like a Prince, and dinner like a pauper!” – Adelle Davis (1904-1974)
In fact, the Spanish are very good at this and adopt this pattern of eating today! The theory around losing weight isn’t difficult or necessarily complex, it’s basic physics. The law of thermodynamics dictates if we expend more energy than we consume we’ll inevitably lose weight, no doubt about it! There’s also evidence to suggest that it doesn’t matter where these calories come from as long as we’re in caloric deficit [1]. Despite this all sounding very easy, energy intake and expenditure are not the only factors known to influence the success of a dietary intervention on obesity. Recently, there have been several studies looking at the timing of meals and caloric intake to predict whether ‘when’ we eat our calories has an effect on weight loss too.

eat-like-a-king-plate-set A study published in the International Journal of Obesity, looked at how timing of meals had an impact on weight-loss in humans [2]. The study took 420 overweight men and women. Dietary intake was assessed in all volunteers during the entire 20-week trial and the subjects were divided into two groups. Group 1 (the early eaters) consumed 51 percent of their total daily Kcals before 3pm, and Group 2 (the late eaters) ate 49 percent of their calories after 3pm. Wide ranges of biomarkers were monitored throughout the study. They included obesity and metabolic syndrome parameters, such as weight, height, total body fat and body fat distribution, as well as the levels of the appetite hormones leptin and ghrelin. Plasma concentrations of glucose, cholesterol, triglycerides and lipoproteins were also assessed.
Following the 20 weeks both groups had lost weight, with the early eater losing a significantly greater amount of weight (9.9kgs on average) compared with the late eaters (7.7kgs on average). It was also observed that late eaters showed a slower rate of weight loss after five weeks of the treatment and this difference was maintained during the remaining period of the study. The differences in weight loss between the groups came as a surprise to the researchers, since there were no significant differences in total energy intake or energy expenditure between late and early eaters.

A second study conducted back in December 2013 compared a weight loss diet in overweight and obese women looking at high caloric intake during breakfast (700kcals breakfast, 500kcals lunch, 200kcals dinner) compared with a high caloric intake at dinner (200kcals breakfast, 500kcals lunch, 700kcals dinner) on an isocaloic diet of 1400 calories per day.
After 12-weeks the breakfast group showed greater weight loss and reduced waist circumference, along with significantly lower mean hunger scores and a greater level of satiety compared to the women who ate 700 calories at dinner [3]. The researchers concluded, “High-calorie breakfast with reduced intake at dinner is beneficial and might be a useful alternative for the management of obesity and metabolic syndrome.”

A more recent study published in May 2014 also showed that eating the majority of your calories earlier in the day can help you lose weight. Two groups followed the Mediterranean diet, emphasizing on fruits, vegetables, whole grains, olive oil, beans, nuts, legumes, herbs and spices, fish/seafood, poultry, eggs, diary, etc. For both groups, the diet they followed contained 55 percent carbohydrates, 30 percent fat and 15 percent protein. The main difference between the groups was the distribution of these calories throughout the day.
Group 1 consumed 70 percent of their calories at breakfast, morning snack and lunch, and 30 percent for their afternoon snack and dinner. Group 2 consumed 55 percent of their calories for breakfast, morning snack and lunch, with the remaining 45 percent for afternoon snacks and dinner. After 3 months, the results indicated significantly improved body composition, metabolic parameters, lower blood pressure and cholesterol in both groups. However, group 1 lost more weight and had much better insulin sensitivity compared to group 2 [4].
The researchers concluded, “A low-calorie Mediterranean diet with a higher amount of calories in the first part of the day could establish greater reduction in fat mass and improved insulin sensitivity than a typical daily diet.” In conclusion, consuming 15 – 28.5 percent of your calories earlier on in the day may help you reach you weight loss and health goals that little bit faster, while also increasing your sense of satiety and feeling of fullness.

Studies like these are the first of their kind showing that although calories in versus calories out is important for weight loss, the timings of these calories may also play an important part. It also shows promise of brining back the traditional English breakfast, which is good enough for me!

Sources:
[1] Buchholz AC, Schoeller DA. Is a calorie a calorie? Am J Clin Nutr. 2004;79(5):899S–906S.
[2] Garaulet M, Gómez-Abellán P, Alburquerque-Béjar JJ, et al. (2013). Timing of food intake predicts weight loss effectiveness. International Journal of Obesity 37:604-611. Doi:10.1038/ijo.2012.229
[3] Jakubowicz D, Barnea M, Wainstein J, Froy O. High caloric intake at breakfast vs. dinner differentially influences weight loss of overweight and obese women. Obesity (Silver Spring). 2013;21(12):2504-12. doi: 10.1002/oby.20460.
[4] Lombardo M, et al. J Am Coll Nutr. 2014 May 8:1-8. [Epub ahead of print.]

Was Popeye right? Does Spinach increase strength and muscle mass? Pt 2

I’m now here to discuss the second in our two-part article on the potential spinach may offer in regards to performance. In the first part, I discussed how spinach was a superfood, a little powerhouse full of vitamins and minerals. I also talked about was how little iron spinach contained despite popular belief, and whether an active compound in spinach (ecdysterone) brought about an anabolic response and the potential for increased muscle mass. I’m sad to say unless you’re a rat, a pig or a sheep you’re unlikely to benefit from any significant anabolic response, sorry! If this is the case, then why did Popeye love his spinach leaf so much?
Well, what most people are unaware of is that spinach also contains a molecule called betaine. Yes, the same betaine that you would otherwise find in sugar beets, wheat bran, beetroot and spinach [1][2]. It can also be synthesised from choline in your body when dietary intake exceeds your current metabolic requirement (Ueland 2011). Interestingly enough though, if we look at figure 1 you’ll see spinach ranks higher in its betaine content than beets do, almost 3x higher in fact! (Craig. 2004) You can see wheat bran and wheat gem are at the top, which makes me wonder if Popeye had a wheat allergy. Why else would he miss these out of his diet?

(Figure 1)

So, the question is…
What is betaine and does it have any affect on performance or muscle growth?
Betaine is otherwise known as Trimethylglycine (TMG) but for the purpose of this article I’m just going to be referring to it as betaine. Most of you will associate betaine with beetroots and its vasodilatory properties. After all, every health store across the country has been advertising how beetroot’s nitrates can increase vasodilation – it’s been this years’ must-have supplement! I’m afraid to say the marketing claims behind beetroot and its ability to increase vasodilation of the blood vessels levels are mostly false.Despite its reputation, betaine has no affect on serum nitrate or nitrite levels. At least this is what two independent studies have found [3][4]. One study did find that consuming 6g of betaine per day did in fact increase levels of nitric oxide [5], but that’s 3x the dose of the previous studies, and would equate to the consumption of almost 1kg of spinach, or 3kgs worth of beetroot! This hardly seems worth the effort when other supplements will have the same affect. Instead, you could take 6g of the amino acid L’citrulline.

Another claims surrounding betaine is that it can help decrease fat mass, increase power output and increase muscle protein syntheses (Apicella 2012). According to a more recent study, betaine supplementation of only 1.25g twice per day saw increases in lean muscle tissue by as much as 4lbs, arm size by 10% and decreased fat mass by 7% in trained males [7]. Unfortunately, these claims and studies are locker room myths, misrepresented data or otherwise studies that failed to bring about noticeable results [8,9,10,11].
Although betaine doesn’t affect vasodilation or fat loss, it has been shown to increase growth hormone and IGF-1 by 7.8% following a morning fasted training session, and reduce cortisol levels raised by morning fasted training by 6.1% [12]. Both of these can only be a plus, but there are studies contradicting these results.

Where betaine really shines through is in its ability to reduce homocysteine levels in the body. Homocysteine is a marker of cardiovascular disease, and it is thought that higher circulating levels of homocysteine are indicative of a higher risk of strokes and heart attacks. Higher levels have also been linked to the risk of developing Alzheimer’s disease [13]. Betaine has shown promise across numerous human trails, being the number one supplement for reducing homocysteine. A single dose has previously lead to around a 10% reduction in persons with normal homocysteine levels [14] and a 20-40% reduction in those with high levels of homocysteine [15].

(Spinach – Popeye’s pre-workout)

So this begs the question…
Was Popeye right? Does spinach increase strength and muscle mass?
Given the evidence I’ll have to say no, until the research is clearer. Research around betaine’s ability to increase muscle growth, sports performance and positively affect growth hormone is conflicting, but there’s one thing for certain: it’s a wonder drug at reducing homocysteine levels and keeping yourself at bay from any type cardiovascular diseases! I think Popeye must have realized the importance of keeping his homocysteine levels in check, as well as an intolerance to wheat that left spinach as the go-to food for his daily betaine fix!

Sources:
[1] Craig SA. Betaine in human nutrition. Am J Clin Nutr. (2004)
[2] Zeisel SH, et al. Concentrations of choline-containing compounds and betaine in common foods. J Nutr. (2003)
[3] Bloomer RJ et al. Effect of betaine supplementation on plasma nitrate/nitrite in exercise-trained men. J ISSN (2011)
[4] Trepanowski JF, et al. The effects of chronic betaine supplementation on exercise performance, skeletal muscle oxygen saturation and associated biochemical parameters in resistance trained men. J Strength Cond Res. (2011)
[5] BETAINE INDUCED RELEASE OF TISSUE FACTOR PATHWAY INHIBITOR AND NITRIC OXIDE: IMPLICATIONS IN THE MANAGEMENT OF CARDIOVASCULAR DISEASE
[6]Ochiai M, Hayashi T, Morita M, et al. Short-term effects of L-citrulline supplementation on arterial stiffness in middle-aged men. Int J Cardiol. 2012;155(2):257-61. doi: 10.1016/j.ijcard.2010.10.004.
[7] Cholewa, J. M., et al. Effects of betaine on body composition, performance, and homocysteine thiolactone. J Int Soc Sports Nutr. 2013 Aug 22; 10(1): 39.
[8] Schwab U, et al. Betaine supplementation decreases plasma homocysteine concentrations but does not affect body weight, body composition, or resting energy expenditure in human subjects. Am J Clin Nutr. (2002)
[9] Apicella JM, et al. Betaine supplementation enhances anabolic endocrine and Akt signaling in response to acute bouts of exercise. Eur J Appl Physiol. (2013)
[10] Hoffman JR, et al. Effect of 15 days of betaine ingestion on concentric and eccentric force outputs during isokinetic exercise. J Strength Cond Res. (2011)
[11] Pryor JL, Craig SA, Swensen T. Effect of betaine supplementation on cycling sprint performance. J Int Soc Sports Nutr. (2012)
[12] Apicella JM, et al. Betaine supplementation enhances anabolic endocrine and Akt signaling in response to acute bouts of exercise. Eur J Appl Physiol. (2013)
[13] McCaddon A, et al. Total serum homocysteine in senile dementia of Alzheimer type. Int J Geriatr Psychiatry. (1998)
[14] Schwab U, Törrönen A, Toppinen L, et al. Betaine supplementation decreases plasma homocysteine concentrations but does not affect body weight, body composition, or resting energy expenditure in human subjects. Am J Clin Nutr. 2002;76(5):961-7.
[15] Effect of Folic Acid and Betaine Supplementation on Flow-Mediated Dilation: A Randomized, Controlled Study in Healthy Volunteers

Why, when it comes to eating almonds you can afford to go a little nuts!

Worried about eating too many nuts in fear of gaining weight? Relax, as new research suggests you may be able to have a few extra handfuls without undoing all of your hard work.
Almonds are considered the nut to eat when on any weight loss diet. Most of us by now have heard of the ‘almond mystery’, a mystery that people can eat copious amounts of almonds without putting weight on. Sound too good to be true? Well, let’s take a look.

One study [1] looked at the effect of consuming an additional intake of 320kcals from almonds, and the affect it had on body weight. Over a 6 month period, eighty-one male and female subjects were asked to eat an additional 320kcals from almonds and to keep their current diet the same. The results showed that after 6 months, “it did not lead on average to statistically or biologically significant changes in body weight despite an increase of 40%-50% in the ratio of unsaturated/saturated fat intake.”

How is this possible?
The researchers from the study hypothesized that because the subjects were aware they were eating the additional calories, that they dispelled these calories by reducing caloric intake from other foods.
Researchers from the US Department of Agriculture think they’ve solved the puzzle. An average handful of almonds is worth at least 150kcals but the researchers believe you don’t absorb anything like all the calories that almonds contain. The researchers started by giving 18 test subjects a standard diet for 18 days, followed by a diet that was supplemented by 42g almonds each day for 18 days, and finally a diet supplemented by 84g almonds for another 18 days. Their findings showed you only absorb 68 percent of the energy that the nutrition table suggests, is present in almonds [2].

The researchers write:
“When an 84g serving of almonds was incorporated into the diet daily, the energy digestibility of the diet as a whole decreased by 5 percent. Therefore, for individuals with energy intakes between 2000 and 3000 kcal/day, incorporation of 84 g almonds into the diet daily in exchange for highly digestible foods would result in a reduction of available energy of 100–150 kcal/day.”

The amount of calories printed on the nutrition label is, in effect, overestimated by 32%. This means, if you like your almonds and consume 300kcals daily, you only really absorb 204kcals, leaving you with a ‘phantom’ 94kcals to play with. That said, the test was conducted using whole almonds. The study mentioned nothing about ground almonds and I imagine the energy uptake from ground almonds is considerably higher, leading to a greater caloric uptake.

Prefer pistachio nuts to almonds?
The researchers conducted a similar study using pistachio nuts, however, the results weren’t as attractive, as subjects absorbed 95 percent of the energy contained in the pistachio nuts [3]. Best stick to almonds.
This wouldn’t be the first example where nutrition labels have been wrong. It’s been shown that some overestimated the amount of calories a food is presumed to contain, showing an average of 8 percent more calories than the labels indicate [4]. Studies like these begin to question the accuracy of the Atwater system (a system that calculates the available energy of foods) and whether its accuracy of calculating the available energy from foods needs to be reevaluated.
Until such a time, I wouldn’t hesitate to have the occasional handful of almonds without worrying about weighing them out! After all, you’ll probably be undershooting anyway, as long as you’re sensible and don’t go nuts! – Sorry, I couldn’t help myself!

Sources:
[1] Hollis J, Mattes R. Effect of chronic consumption of almonds on body weight in healthy humans. Br J Nutr. 2007;98(3):651-6.
[2] Novotny JA, Gebauer SK, Baer DJ. Discrepancy between the Atwater factor predicted and empirically measured energy values of almonds in human diets. Am J Clin Nutr. 2012;96(2):296-301. doi: 10.3945/ajcn.112.035782.
[3] Baer DJ, Gebauer SK, Novotny JA. Measured energy value of pistachios in the human diet. Br J Nutr. 2012;107(1):120-5. doi: 10.1017/S0007114511002649.
[4] Urban LE, Dallal GE, Robinson LM, Ausman LM, Saltzman E, Roberts SB. The accuracy of stated energy contents of reduced-energy, commercially prepared foods. J Am Diet Assoc. 2010;110(1):116-23. doi: 10.1016/j.jada.2009.10.003.

Was Popeye right? Does Spinach increase strength and muscle mass? Pt 1

“I’m Popeye the Sailor Man,
I’m Popeye the Sailor Man.
I’m strong to the finish
Cause I eat me spinach.
I’m Popeye the Sailor Man.”

We all know the jingle and the infamous ‘bowling pin’ forearms that us guys all wish we had. In fact, I think you’d struggle to find any young boy who’s watched a couple of episodes of Popeye and didn’t want to grow up wishing he had those muscles. In fact it’s been noted that during the first decade Popeye was aired sales of spinach increased by 30%[1]. Moreover, a recent study (2010) noted that children were more inclined to eat spinach, and doubled their daily vegetable intake after watching an episode of Popeye. [2] Traditionally Popeye consumed his trusty can of spinach to help him become strong enough to fight off different villains, like Bluto. But is there any scientific basis for Popeye’s trust in spinach?’ Spinach has is known as a ‘superfood, meaning it contains all the vital vitamin sand minerals the body needs. It’s typically high in calcium, copper, foliate, omega 3, vitamin A, B6, B12, vitamin C, E, K zinc ,and well the list goes on. But what it’s most famous for is its high levels of iron.
Despite claims of spinach being super high in iron, the science Professor Von Wolff who carried out the research on its iron content actually misplaced the decimal point, claiming it was 10x higher in iron that is actually was [3][4][5]. This myth continued on for more than 50 years before Professor Von Burge discovered the error with Professors Bender & Hamblin, who finally published the ‘Spinach, Popeye Iron, Decimal, Error Story (SPIDES),’ [4] and that spinach has no more iron than any other leafy vegetable [4][5]. In fact, spinach contains more Vitamin A and magnesium than it does iron and it was this that was thought to have contributed to Popeye’s level of strength, not the iron. [5] Despite all of these great things, it’s not iron, vitamin A, nor magnesium I want to talk about, but rather I want to direct your attention to two other nutrient ‘bombshells’ that Popeye may have known about and kept secret from Bluto.
Spinach Can Spinach belongs to the Amaranthaceae plant family, which is known to contain a steroid-like substance called ecdysterone [6]. Ecdysteroids are a class of compounds that are structurally similar to androgens (male sex hormones) and have been cited by some researchers as “behaving similar to anabolic steroids putatively without the androgenic effect” [7]
Ecdysterone is a compound found in spinach and is there to protect itself against being eaten by caterpillars. When caterpillars eat the spinach they also consume the ecdysteriods, which helps to change them into butterflies. Interestingly butterflies tend not eat spinach due to its potent hormonal effect.
Ecdysteriods have been shown across a multitude of studies to be pro-anabolic [8][9], improve performance [10] and cause increased muscle growth, [11] but only in animal studies. One study in the Molecular Nutrition and Food Research looked at the effects ecdysterone had on muscle hypertrophy in rats. When researchers fed 5mg (50-100mg human equivalent) of ecdysterone daily for three weeks to see what affect it had on muscle size compared to a control group, their results showed that the daily dose of 5mg had a modest and noticeable affect on the rats’ leg muscles. [12] This is thought to be down to the stimulatory effect ecdysteriods has on estrogen beta receptors, which have an anabolic effect in and of themselves, and also strengthen the anabolic effect of testosterone in muscle cells. They at least make sure that muscle cells produce more IGF-1 (insulin-like growth factor-1) when they receive anabolic stimuli from testosterone. [13] Nevertheless, despite numerous studies backing up the steroid-like affects ecdysteriods have there have been limited studies done on humans. To date there’s only one showing that ecdysterone may be able to indirectly exert testosterone-like affects through a series of pathways. [14] Ultimately, this did not have any direct affects on the body’s natural levels of testosterone [15]. However, one study published in The American Journal of Clinical Nutrition did show signs to suggest Ecdysterone may be useful in muscle protein synthesis and gains in strength, [16] which may be the secret to how Popeye is able to lift 500lbs above his head: single handedly!

Popeye and spinach with weight
So the question remains, was Popeye right? Does Spinach increase strength and muscle mass?
Well, despite spinach being a nutritional superfood, containing a host of vitamins and minerals, more so vitamin A and magnesium than iron. Its somewhat steroid-like reputation may be a little over exaggerated from the results that current research suggests. By all means if you’re a rat, a pig or even a sheep [17] ecdysteriod consumption from spinach would no doubt have some sort of an impact when it comes to muscle size and performance. However, for us humans I’m afraid that these steroid-like affects may just be a wishful thought…

Stay tuned for the second part when I’ll be discussing the one other nutritional ‘powerhouse’ in spinach that most people are unaware of.

Sources:
[1] https://www.truthinadvertising.org/popeye-says-eat-your-spinach/
[2] Mahidol University, Thailnad
[3] http://sss.sagepub.com/content/44/4/638.full
[4]K. Sune Larsson in the Journal of Internal Medicine: The Spinach, Popeye, Iron, Decimal Error Myth is Finally Bustedhttp://www.bestthinking.com/articles/science/chemistry/biochemistry/the-spinach-popeye-iron-decimal-error-myth-is-finally-busted?tab=article
[5]http://www.internetjournalofcriminology.com/Sutton_Spinach_Iron_and_Popeye_March_2010.pdf
[6] Schmelz EA, et al. Interactions between Spinacia oleracea and Bradysia impatiens: a role for phytoecdysteroids. Arch Insect Biochem Physiol. (2002)
[7] Gorelick-Feldman J, Cohick W, Raskin I. Ecdysteroids elicit a rapid Ca2+ flux leading to Akt activation and increased protein synthesis in skeletal muscle cells. Steroids. (2010)
[8] Syrov VN, Kurmukov AG. Anabolic activity of phytoecdysone-ecdysterone isolated from Rhaponticum carthamoides (Willd.) Iljin. Farmakol Toksikol. (1976)
[9] The Effect of Ecdysterone on the Biosynthesis of Proteins and Nucleic Acids in Mice
[10] Azizov AP, Seĭfulla RD. The effect of elton, leveton, fitoton and adapton on the work capacity of experimental animals. Eksp Klin Farmakol. (1998)
[11]20-Hydroxyecdysone increases fiber size in a muscle-specific fashion in rat
[12]Parr MK, Zhao P, Haupt O, et al. Estrogen receptor beta is involved in skeletal muscle hypertrophy induced by the phytoecdysteroid ecdysterone. Mol Nutr Food Res. 2014;10. doi: 10.1002/mnfr.201300806.
[13] Velders M, Schleipen B, Fritzemeier KH, Zierau O, Diel P. Selective estrogen receptor-β activation stimulates skeletal muscle growth and regeneration. FASEB J. 2012;26(5):1909-20. doi: 10.1096/fj.11-194779.
[14] Báthori M, et al. Phytoecdysteroids and anabolic-androgenic steroids–structure and effects on humans. Curr Med Chem. (2008)
[15] Wilborn CD, et al. Effects of methoxyisoflavone, ecdysterone, and sulfo-polysaccharide supplementation on training adaptations in resistance-trained males. J Int Soc Sports Nutr. (2006)
[16] Bucci LR. Selected herbals and human exercise performance. Am J Clin Nutr. (2000)
[17] Practical uses for ecdysteroids in mammals including humans: an update

The ultimate post workout shake – Why you deserve this!

There was a time in my personal training career when I enforced the importance of post workout recovery and the timing of protein post workout. I was telling clients how vital it was that they consumed their post workout shake within 20 mins of finishing their workout, in order to maximize protein synthesis, muscle growth and repair… Well times have changed and thanks to Alan Aragon and Brad Schoenfield we now know the so-called ‘anabolic window’ isn’t within this ‘magic’ 20 min window but more along the lines of anywhere between 3 and 6hrs, with not so much the timing of protein being important, but the total amount of protein consumed across the day. [1] This is great news! No longer are we frantically rushing back to the locker room in the hope that we can consume our protein drink within those ‘vital’ 20mins. Instead it allows us time to relax, unwind and actually enjoy our shake. So why not take the time to make something enjoyable and tasty? After all you’ve just killed yourself in the gym, the last thing you want is to face some overly sweet, synthetic tasting strawberry shake!
Here’s the shake I had after a grueling 5×5 session on legs (admittedly the photo doesn’t do it justice, but was delicious, trust me)

Post Workout Shake

Ingredients
60g Vanilla Whey
50g Blueberries
25g Cherries
1g Cinnamon
couple of ice cubes and 200ml water, all blended up to make a deliciously cold and tasty shake.

Macros per serving
Total Kcals – 283Kcals
Protein – 48g
Carbs – 15g (of which 1g fibre)
Fats – 3g

Now, certainly one could argue, “why didn’t I use higher GI fruits to help spike insulin?” Well for starters I would rather get my carbs from solid foods rather than liquids, the berries were there more for taste than anything else. Instead I like to take between 3 and 5g of leucine along with my shake, which we know helps to directly spike insulin [2] as well as increase the uptake of protein into muscle cells [3]. So unless you’re a competing athlete, training for an endurance sport or making your home in the gym, high GI carbs aren’t necessarily required.

How much protein should I add to my shake?

This is a good question and one I get asked a lot. From the study cited Alan and Brad recommend 0.5-0.6g per kgs of bodyweight. Chalres Poliquin (world renowned strength coach) recommends a similar amount too: 0.2-0.3g per lbs of bodyweight. Today I went with about 0.5g but it really does depend. If you struggle to hit your total daily protein allowance or haven’t eaten within 3hrs pre or post exercise, I would shoot for the higher range. Although if you’re like me, and love food, sometimes I won’t even bother with a shake as I consume enough through solid food having said that I do always try to encourage my clients to have some sort of a shake for two reasons:

1) Most clients struggle to hit their daily protein goal.

2) It’s seen as a reward more than anything else, something to look forward to after working your socks off in the gym! After all you need some delights in life!

So there you have it. I hope the next time you finish your workout you’re not the one caught in a race to the locker room nor paying over the odds for some overly priced bottled protein shake at the gyms reception. Instead, take the time to get yourself showered, and then make yourself a delicious shake as a reward for your hard work in the gym.

Sources:
[1] Alan Albert Aragon and Brad Jon Schoenfeld, Nutrient timing revisited: is there a post-exercise anabolic window? Journal of the International Society of Sports Nutrition 2013, 10:5 doi:10.1186/1550-2783-10-5
[2] Hutton JC, Sener A, Malaisse WJ. Interaction of branched chain amino acids and keto acids upon pancreatic islet metabolism and insulin secretion. J Biol Chem. (1980)
[3] Blomstrand E, et al. Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise. J Nutr. (2006)

*I discuss the anabolic window in another of my blog posts, which you can find here

Image source: Examine.com – Readers Digest

Source Johnston BC, Kanters S, Bandayrel K, et al. Comparison of weight loss among named diet programs in overweight and obese adults: a meta-analysis. JAMA. 2014;312(9):923-33. doi: 10.1001/jama.2014.10397.

(Figure 1)

(Spinach – Popeye’s pre-workout)

Source
Johnston BC, Kanters S, Bandayrel K, et al. Comparison of weight loss among named diet programs in overweight and obese adults: a meta-analysis. JAMA. 2014;312(9):923-33. doi: 10.1001/jama.2014.10397.