All Posts By

Rob Silver

Nutrition

Is protein powder paleo friendly?

March 30, 2017

When you made the decision about going on the paleo diet, you didn’t all of a sudden transport yourself 11,000 years ago to the wild lands of what is now the Middle East, unsure of where you would be sleeping, and if you would even be waking up the next day, and not transformed into a buffet for the local hyena cackle. Instead of hopping in your Prius to go to your steam room yoga, you would go for a nice jog down to the water hole in 90 degree heat, making sure not to misstep and roll your ankle, as a sprained ankle surely spells an immanent death at your inability to fend for yourself in these pre-historic times.

The paleo diet is designed as a way where modern day humans can reconnect with their genetic roots. Eating foods that have co-evolved with our digestive system is an obvious way to improve our health. However, just because something is a modern invention, does not mean that it needs to be shunned like processed enriched flour. For example, even if you are unwilling to put penicillin on a wound, you probably wouldn’t be here without it, and countless other advances in modern medicine that have allowed the human population to grow exponentially.

While inventions like the internet, soap and hydropower certainly are beneficial for society, a great debate in the paleo community revolves around the importance or necessity in the diet for supplements, most specifically, is protein powder paleo friendly?

Is protein powder paleo friendly?

Based on the (my) definition of paleo, any protein powder is clearly not paleo. My definition of paleo certainly excludes any foods that could not be hunted or gathered, thus eliminating protein powder, no matter if it is grass-fed, natural or minimally processed. However, that does not mean that it can be included in a paleo diet to improve certain aspects of performance or even health. How so?





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We know that whey protein powder can help us reach our performance and vanity goals. But is it worth it?

Do you need protein powder to get strong? No. Do you need protein powder to recover? No

However, protein powder can aid in making you even stronger, and helping you recover even better. There are clear benefits to using paleo friendly protein powder for both men and women.

But are there side effects from not being strictly paleo?

The way to answer this question is through example. Let us use the example of coconut oil. We recently reported on this blog that while high-heat, highly processed coconut oil potentially had a negative impact on cholesterol levels, cold-pressed extra virgin coconut oil was able improve the body’s ability to metabolize fat cells. Even “paleo foods” are greatly impacted by the type of processing. Therefore, if you are looking for the most paleo friendly protein powder, you would look for one that used grass-fed, undenatured whey protein that has not been exposed to high heat.

Is whey protein allowed on strictly paleo?

This depends on your definition and adherence to your definition of paleo (see mine above). My definition also would eliminate coconut oil or olive oil – both completely natural products that needed to go through a modern technological process. But just because something does not fit or is an exception to a definition, does not mean that you cannot include it in a healthy, paleo-based diet.

What makes a supplement paleo friendly?

Just like olive oil and coconut oil, there are protein powders that are more paleo friendly than others. Due to a lack of government over site, there are a variety of supplements that have been found to contain arsenic and other toxic compounds. So while we are familiar with the terms “cold-pressed,” with protein powders, we are looking for terms like grass-fed, hormone free, undenatured, and GMP facilities. Just like with coconut oil, there are non-paleo friendly and paleo friendly protein powders. Use your discretion, but protein powder can easily be paleo friendly, helping you reach your health and fitness goals. 





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Is Grass-fed worth it?

March 15, 2017
is-grassfed-worth-it

Why do we go grass-fed? Is it because Gwyneth Paltrow told us to? Is it that pesky omega ratio? Or because someone told us it was good for the environment? What truly are the benefits of going “grass-fed?” While a quick web search will reveal a majority of blogs describing the specific benefits of grass-fed beef, the purpose of this post is to provide more practical discussion on the positives of choosing happy, free-roaming cows.

But first, let’s look at the negative: Grass-fed beef is so damn expensive!

True, and that is the major road block for many people – especially families – on buying the product. If Mercedes Benz all of a sudden priced their AMG series under $20,000, we would all buy them, but that does not mean we don’t have a viable alternative. If not able to afford grass-fed beef, go for the leaner cuts of meat, as pesticides and hormones are more likely to bioaccumulate in fatty tissue.

So when standing in-front of the meat counter, and given the choice between $4 a pound or $8 a pound chuck, what should be weighing on your mind…

When comparing food products for nutritional value, a new term is coming to light that constantly adds talking points to the discussion – bioavailability. With supplements such as multi-vitamins, even though they provide consumers with 100% of almost every vitamin and mineral, many people will not be able to absorb the nutrients stuffed into the pill. The common term is “very expensive urine.” However, when compared to eating real food, we see that individuals are able to assimilate a much larger percentage of nutrients.

We talked about this same relationship with coconut oil in a prior post – comparing high-heat vs. cold-pressed EV coconut oil on cholesterol and blood pressure levels, with the latter dominating the health debate. While both where natural products, the one that underwent less manipulation at the hands of Homo sapiens proved to be most beneficial for health.

Bovines thrived off grass for hundreds of thousands of years. Their guts evolved to deal with the fibrous shoots, prompting large, muscular cows (with multiple stomachs). We hunted them, but didn’t feed them. Roughly 11,000 years ago in the fertile crescent, bovines came under our control in the form of domestication, but only recently did we over populate the Earth with cattle to feed our desire for rib eye, shoving corn down their throats, deforesting most of South America in the process.





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What changes elicited from domestication and then over-population of cattle?

To observe what happens when one changes your natural diet and replaces traditional foods with newer creations, one simply has to look at the modern American diet consisting of almost 25% sugar per day – roughly 200lbs a year for the typical American.

The major side affect of adjusting bovine feed from grass to corn is in the composition of the lipid tissues (fat). Just like with coconut oil, there is a good and bad way to “create” the saturated fat found on beef. While most traditional research has favored a diet low in saturated fat, new research indicates that QUALITY of saturated fat is incredibly important.

The way the research is heading, it appears that diets with moderate to high levels of saturated fat, albeit from QUALITY sources, will not have such a negative  impact on the diet, and most likely provide positive benefits.

(On a side note, new research out of University College London has found that certain populations, namely the Inuits, have genetic modifications allowing their bodies to adapt to a high saturated fat diet, while most Europeans and Chinese do not have these modifications, requiring further research to determine what “ideal” is for certain genetically diverse cultures.)

From a truly “economics of health” perspective, look at this concept:

1lbs of non-grass fed 99% lean beef at $4 = 440 calories (1.1 calories per cent)

1lbs of grass-fed beef 85% lean at $8 = 972 calories (1.215 calories per cent) BETTER VALUE

From a dollar to calorie conversion, grass-fed beef does not appear to be that bad of a decision after all.

From a truly putting-something-healthier-in-your-body perspective, grass-fed beef is the clear winner. From a sustainability statement, things appear obvious, but have some complications.

When it comes to a single cow, the impact a conventionally farmed cow has on the environment is greater than that of a grass-fed cow. However, what is the impact of a conventionally raised cow from a food-lot in Georgia that will be sold across Atlanta compared to a grass-fed cow grown in Uruguay, that was then shipped to New York City?

Furthermore, how much of the World will have to become pasture to raise the number of cows that are currently in demand? Going exclusively grass-fed will drive the prices of beef up incredibly high due to a feasible limit on supply unless we all go back to a pastoral community – not likely if Silicon Valley has anything to say about it.

From a Malthusian background with some pragmatic optimism, we are at a bit of a precipice. On one hand, consuming locally raised grass-fed beef will aid with cutting down carbon emissions, but it is not a feasible alternative for the World (is healthy beef a luxury item?).

Given the known health benefits and looking at the dollar for healthy calorie ratio above, as an individual in a global community, grass-fed beef is the best approach. In order to sustain our growing demand for beef while cutting emissions and reliance on fossil fuels, there will need to be some serious changes in our food supply chain. In light of Hollywood’s latest creation – let us only hope that Matt Damon can grow grass and raise cows on Mars.

Any advice, comments, products, and other information provided on this website is not intended to be a substitute for, and does not constitute, medical care, advice, or treatment. The information contained herein may be an opinion based on personal experience or otherwise and, unless expressly stated otherwise, all advice, comments, opinions, and other information contained on this website are provided by individuals who are not licensed physicians or licensed dietitians or nutritionists. A licensed physician should therefore be consulted regarding all desired or necessary medical care, advice, and treatment, and any and all information provided on this website is expressly made subject to any licensed physician’s medical care, advice, and treatment. Likewise, a licensed nutritionist and/or licensed dietitian should be consulted regarding all desired or necessary nutrition and dietary advice, care, and treatment, and any and all information provided on this website is expressly made subject to any licensed nutritionist’s or dietitian’s care, advice, and treatment. Nothing on this website is intended to guarantee or promise any individual success, applicability, or level of performance with respect to any of the matters contained on this website.





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Function Training Tips

The exercise you aren’t doing… but should.

July 24, 2016

If you look at any common strength or fitness program, it is probably composed of back squats, power cleans, pull-ups, military presses and snatches. Maybe it will have some lunges and bench pressing. The one exercise that is repeatedly missing from most programs, whether it is for high-level competitors or individuals just looking to function better for daily living, is an awkward to perform barbell lift, most likely leading to its absence. Which exercise am I talking about?

The bent-over row.

When it comes to the compound lifts that make up most competitive exercise programs, one looks to include ground-based exercises that focus on weight and/or speed. While the bent-over row is certainly not a speed-lift, it can definitely be loaded for strength gains. Furthermore, there are a variety of other benefits from performing the bent-over row.

Targets undertrained muscles and joint actions

The only other lift in CrossFit that targets a “horizontal rowing” (horizontal abduction) action is the butterfly pull-up. While fast, the butterfly pull-up does not truly target the same actions and muscle fibers – namely the rhomboids. When strong fibers like the rhomboids go untrained, it leads to imbalances and potential injury (see below).

Strong rhomboids = strong front rack & strong back rack

The rhomboids are integral to providing a strong shelf for the bar during a heavy back squat, but also help maintain an upright torso during the front squat. It is often a weakness in the rhomboids leading to a torso collapse that causes individuals to fail on the font squat. Having strong rhomboids will help you increase your front squats and Olympic receives (see easy bent-over row program at the end of this article).

Improve posture by “reciprocal inhibition”

90% of the time, individuals that have a rounded thoracic spine are not suffering from a “mobility” issue of the vertebrate – e.g. rolling your upper back out on 2 lacrosse balls will not help. Instead, these individuals suffer from tight anterior muscles – namely the pecs. Joints will not move unless a muscle contracts, in the case of the upper back, constantly tight pecs will pull the shoulders forward, leading to a slouched posture.

Performing the bent-over will engage the rhomboids, which in-turn will utilize a principle called “reciprocal inhibition.” Reciprocal inhibition is when the central nervous system relaxes the antagonist or opposite muscle group. In the case of the rhomboids, the opposite muscle group are the pecs. Therefore, performing the bent over through full ROM (range of motion) is going to be more effective at improving thoracic spine (upper back) mobility than rolling on a lacrosse ball.

How to implement a bent-over row program:

The bent-over row is a great compliment to the Olympic lifts, presses or front squats. After your normal strength program for the aforementioned exercises, perform 3-4 sets of 6-8 reps of the bent-over row once or twice a week – make sure not to cheat and jerk the weight up with your torso.

If you are more focused on general fitness, you can perform the bent-over row with dumbbells or a barbell before your conditioning using a similar set and rep scheme as above.

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6 Tips to Reduce Inflammation and Disease Risk

October 11, 2015
Reduce Inflammation

Inflammation is an essential component of human physiology as it allows us to deal with bumps and bruises as well as more virulent attackers of our immune system. However, when inflammation goes unchecked (what is termed “chronic low-grade inflammation”) it is directly linked to increased risk of a variety of diseases – namely obesity, diabetes, hypertension, hyperlipidemia and potentially even some forms of cancer. Continue Reading

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Pre-Workout Nutrition: What To Eat Before Your Workout

September 30, 2015
Pre-Workout

What should I eat before a big CrossFit competition? What can I do to optimize my performance, whether it be a 5K Race, WOD, or a 3-hour bike ride? These are the questions I’ll try and answer for you in this post.

What you eat before competition can make or break your performance. The longer the workout, the greater the impact pre-workout nutrition will have on a positive finish. With shorter events like 5K races and competitive fitness events, improper meal timing and composition can have a greatly deleterious effect, whereas on events upwards of two hours, proper meal structure is essential for success. So in order to function properly, what should I eat for each event?

Scenario 1: 5K Race

With a 5K race, the biggest mistake is overdoing the carb-load. Carb-loading will really only benefit races pushing 1 to 2 hours (ideally your 5K is not lasting that long). The reason why carb-loading won’t be important for your 5K is because the race will be over long before muscle glycogen levels are significantly impacted. The best thing you can do is eat a complex carbohydrate based meal that is low on fiber and fat about 90-120 minutes before the race. High fiber and high fat meals require more blood flow, slow digestion and increase GI energy demands, which would all take crucial nutrients away from the working muscles.

For a 5K race, try eating some applesauce mixed with a paleo friendly protein powder and a banana. Wash it down with plenty of water to increase digestion speed. Furthermore, adding caffeine pre-race aids most runners, so add coffee to the meal or caffeine pills (as tolerated). As the race nears, sip a sports drink and water to maintain hydration levels, but avoid gulping down an entire bottle of the sugary beverage, as this will cause hypoglycemia (blood sugar crash) and pre-race fatigue.

Scenario 2: Competitive Exercise Event – Traditional ‘WOD’

Similar to a 5K, the impact of a single meal on an individual workout is more likely to be negative than positive. Shorter workouts (under 5 minutes) are generally best completed on an empty stomach; so having a similar, complex carbohydrate based meal 2-3 hours out is ideal. Long workouts up to 20 minutes can be treated exactly the same as a 5K.

Of the variety of supplements out there, on a single event, caffeine is one of the few supplements outside of illegal stimulants and blood doping that can increase performance by delaying fatigue.

Over the course of a day-long competition, it is important to eat primarily carbohydrates, as all WODs are fueled primarily by muscle glycogen (sugar). Sticking to unprocessed carbohydrates like starches (sweet potato, banana) and fruits is generally the best tolerated. Protein intake will be roughly 5-10% total intake, and fat will be minimal as well.

Scenario 3: Longer Event – 2 hours or more

Longer events are where pre-workout fueling can have a much more positive and direct impact on performance. Research generally supports an 80% carbohydrate meal containing about 150g or more of carbohydrates 3-5 hours ahead of time. Within 30-60 minutes of the race, a steady drip of water, caffeine and sports drink is recommended by many professionals.

Conclusion

What ever the scenario, overthinking or overdoing your pre-workout nutrition is probably the worst thing you can do. When in doubt, just listen to your body and consume what ever sounds good at the time (within reason!)

Any questions or comments? Post below!

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Men and Whey Protein

September 17, 2015
Men and Whey Protein

When research was first published on resistance training, protein supplementation, and how to increase muscle-mass one thing quickly became obvious: protein is a vital nutrient for men looking to build muscle mass. Since muscle cells are made up of amino acids, it was an easy connection. However, this notion was quickly blown out of proportion when most iron pumping males decided that if a little extra protein was necessary, you might as well eat the whole cow.

At the end of the day, you can eat all the protein in your local butcher shop, but if your muscles are not prepared for the influx, it will all go to waste.

Yes, protein is essential to build lean mass, but most gym going males already get enough protein. Therefore, the question is NOT how do I get more protein, the important thing to ask is:

How do I get the most out of my whey protein?

To understand how to effectively use whey protein, you need to understand a little bit about muscle physiology – what happens to your muscles before, during, and after working out. When you start working out, your body immediately starts to use energy found in the muscles in the form of glycogen. Furthermore, exercise is a stress on the body, thus producing cortisol (a catabolic stress hormone). As your workout continues, especially if you are lifting some heavy weights, cortisol production continues, muscle inflammation occurs, and energy stores start to dip. This catabolic environment continues after your workout finishes – when you see catabolic, think of muscles as machines being used and broken down. Growth and repair cannot occur in a catabolic state.

If our muscles are machines, we need to find ways to help accomplish the task and then repair them for the next workout. The answer to this was, as alluded to earlier, formerly believed just a question about increased daily protein intake. However, to most effectively use your protein, the timing and combinations of protein as well as carbohydrates is even more important.

How should I prepare for my workout?

To prepare and sustain power output, consuming about 5-6 grams of protein and 20-26g of carbohydrates per 12 fl oz of fluid is ideal. Quick digesting whey protein combined with sports drink is the solution here. Consuming this “muscle fuel” pre- and during-workout will aid in preserving muscle protein, increasing protein synthesis and extend endurance / power output. Furthermore, this drink will minimize cortisol release and reduce inflammation by up to 50%.

Will protein work just as well on its own? Absolutely not. Including carbohydrates with protein maintains blood glucose levels which helps suppress cortisol. Without the carbs, cortisol production will remain elevated and power output / endurance will not improve. Including carbs with the whey protein is the key to not only improving the productivity of your session, but also on how to effectively use that whey.

Should I use whey protein after my workout?

Cortisol production and other catabolic hormones will remain elevated in the muscles following exercise if nutrients are not shuttled into the muscles. The 45 minutes post-workout are, nutritionally speaking, the most important part of your day as an athlete. Furthermore, protein alone will not convert the body into an anabolic state. Due to the muscle cells being highly insulin sensitive following a lifting session, consuming 60g of carbs post-workout will convert the body from a catabolic state to an anabolic one – a state of recovery and growth.

How important is consuming this carbohydrate / whey protein drink within 45 minutes? When studied, individuals that consumed their post-workout drink 3 hours after training finished actually had net protein loss. Muscles cannot grow like this.

Furthermore, in this post-workout window, stimulating insulin to help refuel muscles and cause growth is concern #1. Combining carbohydrates with protein in a 3:1 ratio (60g CHO / 20g Protein ideal) was 500% better at raising insulin than protein alone. Remember, insulin levels need to increase so that the muscles will become anabolic. This is when growth and repair happen! Don’t waste the whey, combining whey with carbohydrates and consuming it prior to and immediately post-workout is the only truly efficient way to help recover, cause muscle growth and eliminate muscle waste, thus reducing inflammation and soreness.

Summary: To get the most out of your whey protein supplement, 10 minutes prior to working out, consume 5-6 grams of protein dissolved in a sport drink containing 20-26g of dextrose / maltodextrin based carbohydrates to help prepare muscles to work harder and longer as well as improve recovery. Of greater importance, consume carbohydrates and whey protein in a 3:1 ratio within 45 minutes of finishing your workout. If you do not follow these tips, you’ll just be wasting a large jug of whey protein.

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Women and Whey Protein

September 15, 2015
Women and Whey Protein

As a coach/trainer, I’m always bombarded with questions on how whey protein supplements play a role for women. Here I want to discuss why women don’t get fat on whey protein plus 3 other myths I’d like to dispel. Let’s jump into it!

MYTH #1 – Whey is going to make me fat!

A recent study found that whey protein supplementation can aid in weight DECREASES in men and women, whereas soy protein sources and carbohydrate-dense supplements did not lead to any significant weight loss. Specifically, waist circumference (WC) was smaller in the Whey Protein consuming individuals. Waist circumference is a major risk factor for cardio vascular disease and diabetes.

Also, whey protein supplementation led to dietary decreases in carbohydrate consumption due to increased satiation (you felt full longer!). This can be interpreted as consuming a whey protein, specifically post workout, will aid in improving your diet overall and help you lose weight and lean out. (Baer et al, 2011)

Another study analyzing the effects of low to high protein diets on weight storage found that individuals on a lower protein diet are more likely to store excess calories as fat instead of burning off the stored energy. (Bray et al, 2012)

MYTH #2 – Whey is going to make me bulky!

A common concern with women and whey protein is the fear of gaining muscle mass. Muscle mass increases are a direct result of training and calorie intake: training specific muscles for a large number of repetitions with a slow tempo and following it up with eating a substantial amount of food such as potatoes and milk will cause bulking up. However, training with heavier weights for less reps and finishing the workout with a whey protein made gaining muscle mass ‘bulkiness’ much less likely. Why?

High-intensity exercise (like CrossFit) allows for Increased Glucose Transport (INGT) into the muscle cells within a short period (30 minutes) post workout. In this time period, consuming a whey protein shake will help repair muscle damage more efficiently: therefore less of the caloric intake will go towards muscle bulking. This implies that a whey protein shake post workout will help muscles repair FASTER and BETTER and improve performance on the next workout as well as aid in leaning out and looking great.

MYTH #3 – I’ve heard Whey protein is not good for my long-term health!

I’ve heard this one too many times. It is becoming an old-wives tale that supplements are bad for the liver and kidneys when used for a long period. For some supplements, this is potentially true. However, for the essential supplements this is anything but true. There is evidence supporting that whey protein (not even considering a hormone free whey protein derived from a grass-fed source) can aid in organ function of the liver, brain and vascular system as well as help protect our bodies from cancer, stress and hepatitis. One study found that protein supplements increase bone density in the lumbar column, helping prevent osteoporosis, a major risk in women (Aoe et al, 2001).

I don’t really care about my muscles!

What?! As mentioned above, whey protein has many other benefits besides helping to repair damaged muscles. As a living organism, human bodies undergo oxidative stress at all hours of the day. Oxidative stress levels are increased during bouts of intense exercise and whey protein post workout will aid in minimizing oxidative stress. This allows all body tissues to avoid degradation and maintain optimum health for more years.
I should replace my meals with whey protein shakes?

Falling into this common trap of the modern day health food industry is easy and a sure way to impede weight loss results. Liquid food should never replace a solid food meal if the main goal is weight loss. The only time the body is best adapted to liquid food is post workout when INGT (Increased Glucose Transport) is at its highest (see above).

The way that the human digestive system has evolved, liquid foods get absorbed faster and causes an increased insulin spike regardless of the macronutrient breakdown and glycemic load compared to solid food. Therefore, if solid food meals start being replaced by liquid food whether it is a healthier smoothie or “lose-weight shakes,” the human body will interpret that as a signal to GAIN WEIGHT. Please avoid liquid food outside of your post-workout whey protein if your goal is to lose weight and lean out.

In a nutshell…

• Whey protein is the only protein supplement that has shown to aid in weight loss
• Whey protein post workout does not automatically increase muscle mass or weight gain due to INGT
• Whey protein helps protect the body from many other ailments like osteoporosis
• There are other benefits to whey protein such as minimizing oxidative stress
• Never replace a solid food meal with whey protein

References for further reading? Check ’em out below. Questions or comments? Post a comment and I’ll follow up!

  1. Aoe, S., Toba, Y., Yamamura, J., Kawakami, H., Yahiro, M., Kumegawa, M., Itabashi, A. & Takada, Y. (2001) Controlled trial of the effects of Milk Basic Protein (MBP) supplementation on bone metabolism in healthy adult women. Bioscience, Biotechnology, and Biochemistry. 65. 913-918.
  2. Baer, D.J. (2011) Whey protein but not soy protein supplementation alters body weight and composition in free-living overweight and obese adults. The Journal of Nutrition. 141. 1489-1494.
  3. Bray, G.A., Smith, S.R., de Jonge, L., Xie, H., Rood, J., Martin, C.K., Most, M., Brock, C., Mancuso, S. & Redman, L.M. (2012) Effect of Dietary Protein Content of Weight Gain, Energy Expenditure, and Body Composition During Overeating. Journal of American Medical AssociationI. 307. 47-55.
  4. Lee, A.D., Hansen, P.A., Schluter, J., Gulve, E.A., Gao, J. & Holloszy, J.O. (1997) Effects of epinephrine on insulin-stimulated glucose uptake and GLUT-4 phosphorylation in muscle. Cell Physiology. 273.
  5. Perseghin, G., Price, T.B., Petersen, K.F., Roden, M.D., Cline, G.W., Gerow, K., Rothman, D.L., & Shulman, G.I. (1996) Increased Glucose Transport-phosphorylation and muscle glycogen synthesis after exercise training in insulin-resistant subjects. New England Journal of Medicine. 335. 1357-1362.
  6. Rivière, D, Crampes F, Beauville M, and Garrigues M. (1989) Lipolytic response of fat cells to catecholamines in sedentary and exercise-trained women. Journal of Applied Physiology. 66. 330- 335.
  7. Rose, A.J. & Richter, E.A. (2005) Skeletal muscle glucose uptake during exercise: how is it regulated? Physiological. 20. 260-270.
  8. Tipton, K.D. (2008) Protein for adaptations to exercise training. European Journal of Sport Science. 8. 107-118.
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Why We Love Coconut Oil (And You Should, Too!)

June 4, 2015
Coconut Oil

It’s no secret coconut products are consistently gaining in popularity. A quick search of Google Trends shows that the words “coconut” and “coconut oil” have been increasing in popularity as search terms since 2011. This increase in popularity can be reflected in both standard grocery stores as well as health food store shelves. Health food stores are taking it to the next level and offer everything from coconut based coffee creamer to sugar-coated coconut bites.

While many of these products are a company’s attempt to profit on this hot commodity, coconuts are, at their core, a healthy food staple that’s been around for thousands of years.

Keep in mind that health benefits would come from fresh unprocessed coconut flesh which is full of fiber and improves satiation and gut health, or coconut oil a great source of medium chain fatty acids. Candied coconut on the other hand, as delicious as it sounds, probably doesn’t core very high on the nutritional scale.

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DID YOU KNOW HALF OF PROBIOTICS CONTAIN GLUTEN?

June 4, 2015
Probiotics

Two topics we discuss on this blog that are interrelated are gut health and gluten intolerance. Many individuals trying to improve their health are seeking to eliminate gluten and supplement with a potent probiotic in an attempt to eliminate gut inflammation and improve digestion. However, a recent study uncovered results that might have individuals upset about their chosen method of probiotic consumption.

A topic discussed at Digestive Disease Week 2015 in Washington D.C. and now starting to make headlines, an investigative report found that out of 22 popular probiotic supplements, 12 contained gluten of which 4 (18%) contained gluten in amounts far higher than the standards given by the FDA to qualify as a “gluten-free” product.

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