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In supplements part 1. The importance of proper training and nutrition as the most important aspect of any muscle building, strength or nutrition plan, was discussed. Supplements come way down the list of priorities. Section 2 provided an analysis of the scientific literature regarding supplements aimed at building muscle. This section will take a closer look at supplements aimed to help improve exercise performance. Several nutritional supplements have been proposed to enhance exercise performance. This section will place emphasis upon results that directly measure some attribute of performance.
Again each supplement has been put into categories by The International Society of Sports Nutrition (ISSN) based upon the available scientific literature and categorised into three categories based upon the quality and quantity of scientific support available. Strong Evidence to Support Efficacy and Apparently Safe, Limited or Mixed Evidence to Support Efficacy, Little to No Evidence to Support Efficacy and/or Safety.
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 In supplements part 1, The importance of proper training and nutrition as the most important aspect of any muscle building, strength or nutrition plan was discussed, Proper training and nutrition are the most important aspect and supplements come way down the list of priorities. In this section lets take a closer look at supplements aimed at muscle building. The following section provides an analysis of the scientific literature regarding nutritional supplements purported to promote skeletal muscle accretion in conjunction with the completion of a well-designed exercise-training program. Each supplement has been put into categories by The International Society of Sports Nutrition (ISSN) based upon the available scientific literature and categorised into three categories based upon the quality and quantity of scientific support available.
Many people now take supplements to help them with health and fitness. The supplement industry is one of the fastest growing industries in the world. In 2012 it was reported that nutritional supplements were producing about $32 billion in revenue in the US and it is projected to double that by topping $60 billion in 2021 according to the Nutritional Business Journal. The supplement industry is however filled with exaggerated claims and pseudo-science that are not supported by credible evidence. Many people can make the mistake of putting too much emphasis on supplement at the expense of a proper diet. Unfortunately, most diet supplements are overpriced or useless. If it seems too good to be true, it often is... If you are considering taking a supplement a few things to consider-
This blog will look at the research behind supplements taken from research conducted by the International Society of Sports Nutrition- exercise & sports nutrition review update & research recommendations.
 Creatine is a supplement that is often used to help improve muscle strength and athletic performance. There have been numerous studies that have indicated that creatine supplementation can increase body mass and/or muscle mass during training. The International Society of Sports Nutrition (ISSN) also states that in their view it is the most effective nutritional supplement available to athletes to increase high intensity exercise capacity and muscle mass. In this article I write about what creatine is and ISSN exercise & sports nutrition review update: research & recommendations 2018. How many times have we heard someone say, “so and so seems to be able to eat anything they want and not put on weight, while I just have to look at food and I seem to put on weight, no matter what I eat, I put on weight” There can be a few things going on-
NON-EXERCISE ACTIVITY THEROGENESIS
It is common to hear people say they do not understand why they are not loosing weight as they don't eat much. However, the number of calories being consumed through drinks can catch a lot of people out. If you are looking to lose weight or improve body composition, it can be one of the easiest things to look at and change.  Alcohol contains 7 calories per gram and contain starches and sugars, plus also many will have additional calories with mixers. Add those calories together and the calorie content in alcoholic drinks can be fairly high. Over time all those extra calories can catch up unexpectedly for many.
 We all want to look and feel better and there are so many well-publicised adverse outcomes from being overweight or obese. However many of us still choose to overindulge in high calorie and unhealthy foods that results in us piling on the pounds or even worse- eat unhealthy foods, get over weight that may make us ill in the future.
A major factor for this is the excess intake of high energy-dense foods and the instant gratification we get from eating them. EFT- we are confronted with 2 choices 1- Think of our present selves and the instant gratification we get from eating them or 2- Think of our future selves. We want to be healthy, look and feel good. Also known as Occlusion Training or Kaatsu Training was originally conceived and developed in Japan in the late 1960’s by Yoshiaki Sato and termed KAATSU training. It most commonly involves resistance training with low loads of around 20 – 30% of 1 Rep max (1RM), using wraps, cuffs or bandages applied around the top part of trained limb (usually with a perceived tightness of 7 out of 10).  Research has demonstrated that using low-load resistance training with BFR can produce significant strength and hypertrophy gains. BFR training has been found to yield hypertrophy responses comparable to that observed with heavy-load resistance training. Studies have also shown using walk-training along with BFR to the legs can increase muscle strength and size.
Overeating on carbs is not worse than overeating fat. Carbs alone DON’T make you fat, they can only lead to weight gain in so far as any excess calories the provide. If you eat a surplus of fat or carbs they can both make you fat, although through different mechanisms.
FAT LOSS FUNDEMENTALS- The Energy Balance Equation  Many of us have those certain foods that once we start eating them, we can have a difficult time consuming a reasonable portion of. It can set off a course of overeating where all control can be lost. Eating a little bit usually leads to cleaning off the rest of the plate or finishing of the pack no matter what, it may even be to the point of feeling uncomfortably full, sick or "ready to burst".
These can be known as trigger foods and are normally calorie-dense, easily digested, highly palatable foods that are often combinations of fat and salt (e.g. your crisps, nuts, pizza, chips etc.) and/ or sugar and fat (ice cream, biscuits, chocolate). We know it is not good for us to over eat them, we probably won’t feel too good after and we certainly know it won’t be good for our body composition finishing off that entire pack of biscuits, even when we are not hungry. But why are some of us still inclined to finish that entire pack of biscuits or polish off the whole tub of ice-cream even though we feel stuffed. What strategies can we use to help prevent this or try and limit our calorie intake? It is something I have struggled with - My trigger foods are mostly sweet- chocolate, ice cream and certain breakfast cereals. If there is a tub of ice cream, there is no way I am just having a couple of spoon fulls or only half a tub- the tub is getting finished no matter what (sometimes even to the point of feeling sick). |
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March 2021
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Aberdeen Fitness & Combat Centre. Unit 1B, Berryden Retail Park Aberdeen AB25 3SA (Located next to Sainsburys at Berryden Retail Park) Email- [email protected] Phone- 07747780145 |
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