Nutrition

Do you need to eat before you workout?

So this one is a slippery slope, because we hear two sides of this. I’ve heard not to eat before the gym and I’ve heard to eat before the gym. It’s also a slippery slope because not everyone is looking to get the same thing out of their exercise. Some people want to get jacked and bench press their boyfriends, other people want to run at least 50 miles that day. As you can probably guess, depending on your needs depends on the better answer. So I’m filing this as “Maybe kinda sorta depending” true/false.

Let’s start with my fellow meatheads. When I go to the gym I want to up my lifting and eventually be able to deadlift my boyfriend, then possibly clean and jerk him if we’re attacked in the wilderness (let me pretend gaining strength is everyone’s ultimate goal, mkay?). Anyway, I want anabolism. Yep, anabolism, like “anabolic steroids.” Anabolism = building, catabolism = breaking down. So I want muscle anabolism to be at an all time high. If you skip breakfast and say go to the gym on a 12-16 hour fast, is that good or bad?

Turns out you’ve gotta be smart about it.

This study shows that if you fast, do some gnarly strength training and then down a solid breakfast you have INCREASED anabolism. Other studies found that people who fasted and those who didn’t had the same level of physical performance, at least in strength training.  In fact, you can fast for 3.5 days and have similar levels of isometric strength and anabolism.

But, like other articles before, it’s not all rainbows and sunshine. These studies only studied people who exercised for 90 minutes. I know I have a lot of runner followers that punch out 4 hour runs a few times a week. That’s a bit more than 90 minutes, right? The fasting studies are contraindicated for marathon runners. This study took runners after a 27 hour fast and made them run at 70% maximal O2 uptake, then made them try again 3 hours after a meal – at random. Results? “Fasting caused a 44.7 +/- 5.8% decrease in endurance.”  Other studies have found much the same – marathon, endurance, long distance, etc. runners have a huge decrease in performance if they fasted before exercising.

Depending on what you want from your workout and the length of your workout depends on whether eating beforehand or not will influence your workout. Looking to build strength or working out for less than 90 minutes? Pre-exercise meal isn’t necessary. Is today your long run day? Definitely best to fuel up beforehand.

July 4, 2012 Metabolism Series, Nutrition, , Read more >

Fasting, cheating and other big bears

So this entire series has focused on the myths around your metabolism. I’ve shown that you don’t need to eat every few hours, that you can exercise fasted, that you can fast, that low calorie diets won’t kill all your muscle…but I’ve forgotten an important aspect of all of this. Even though I consider myself an uber-nerd scientist first and foremost, I do understand and acknowledge that there is an element most of us nerds forget: the human element. If it were as easy as fasting once a week, exercising, eating into a deficit to lose weight, wouldn’t everyone be strutting around Kate Moss style? There’s obviously something missing – and I’ve hit on it before, but now I’m going all in baby.

Not eating sucks.

Yep. Not eating sucks. Not eating a giant slice of cheesecake even though you want to makes you crave cheesecake. I showed before that it takes like 5 freaking weeks for your cravings to diminish on low calorie diets. Plus, one of the studies I cited was a little iffy because women cheated! CHEATED! You’re in a scientific study and you can’t adhere to a diet? This is what I call the “Human Element of Science.” It’s the part where your brain tells your body something that may or may not be true.

How about the craving studies? Let’s put this together. You’re on a low calorie diet. To meet all your nutritional needs, you need to eat food that is high in proteins and vitamins – this means no cake. You crave cake. You WANT cake. You crave cake for 5 weeks. Your friends are all going out to eat dinner at your favorite restaurant – the same one with the 400 calorie drinks you down like water – so you can’t go. Your social life starts to disappear because you have a strict diet to adhere to, all while juggling cravings and – depending on how low calorie a diet you have – an eventual decrease in metabolism. Sounds like a crappy way to go.

What about hunger? If your body only “needs” a certain amount of calories, why do people overeat? I’ll compare two studies from before (http://www.ncbi.nlm.nih.gov/pubmed/19943985 and http://www.ncbi.nlm.nih.gov/pubmed/18053311). One study measured the hormones that tell you you’re hungry and found that eating twice a day had the same level of both as those who ate three times a day. However, the second study ASKED people if they were hungry, and people who ate 2 times a day SAID they were hungry more often than the people who ate 3 times a day. Notice the difference? I’m sure a psychologist could delve into this super deep and tear apart why someone may THINK they’re hungry despite biological evidence showing them that they’re NOT hungry, but I think you and I can guess pretty accurately. When noon rolls around my stomach growls, regardless of how many cupcakes I downed between breakfast and then, because it’s time to eat. Am I hungry? There’s no possible way. This is the human element.

And, last but not least, my favorite study – the Minnesota Semi-Starvation Study. After 6 months of this restrictive diet the men became crazy about food. They thought about food a lot, planned their meals, thought about food, talked about food…their life revolved around food. This is a dramatic change from their original personalities. They binged, hoarded, became recluses…it created an unhealthy relationship with food. I think a lot of us can relate to this. I’m sure we can remember – with sad fondness – times when we didn’t know the calorie content of every food or times when food was just food. Dieting can change all of this.

So while I can parrot out all these cool sciency-facts about losing fat by not eating over maintenance and low calorie diets and blah blah blah I’m ignoring the fact that this really doesn’t work for everyone. We have lives, needs, preoccupations, etc. Losing weight is tough. It can be lonely, bland and obsessive. Without adding your own “Human Element” into these facts you’ll find yourself no better off than the Minnesota Semi-Starvation Study men: dreaming of food instead of sex.

July 4, 2012 Metabolism Series, Science, Read more >

Do you have to “Eat Clean” to lose weight?

One of my major pet peeves is when people tell you the reason you’re not losing weight is because you’re not “eating clean.” What does “eating clean” even mean? You can buy a ton of books on these “lifestyle changes” that involve cutting out sugar, soda, sometimes dairy, sometimes fruit, anything processed, etc. For some people that is hell on earth – you cut out 99% of some peoples diet. I can understand why people tell you this. It’s a lot easier to lose weight when you’re eating cups and cups of spinach (which can be like 20 calories a cup) versus downing a whole 1,200 calorie pizza in one setting. But do you really NEED to eat clean to lose weight?

No. And if someone tells you that, slap them with some science yo.

First, let’s look at the nutrition professor who lost 27 pounds in two months eating just Twinkies, Hostes cakes and other gooey treats. He took a multivitamin and had one protein shake a day, but otherwise he ate Cartman-style meals for 2 months. And lost weight. And improved his cholesterol. His only requirement was to eat 1,800 calories a day or less. Considering his maintenance caloric intake is about 2,500 (according to him) this was enough to cause a serious deficit conducive to losing weight. He. Lost. Weight. Does he recommend this diet to anyone else? No, he doesn’t. He makes an important point though – some people in poor states live like this day in and day out. They only have access to a convenience store and there’s no grocery store for miles. I did an article on this, so you can read it here.

There’s also a marathon runner who sent a PR of 2:34.14 after eating nothing but McDonalds for 30 days. Spoiler alert: he lowered his cholesterol too. (If this freaks you out, google some articles about how Morgan Spurlock’s “Supersize Me” is kinda a total scam)

Now you’re asking, where’s the science? This is just some dude eating crap and losing weight, big deal. Don’t worry. There’s been a TWO YEAR study comparing diets of groups of people by changing their macronutrient intake and showing weight loss over this time. Some people ate only 15% protein, others 40% fat, etc. They wanted to know if the amount of calories you ate were more important than what you ate. Guess what? Calories won. It flew in the face of previous studies that only lasted 6 months or less testing various diets (Zone, Atkins, etc.) on different people. Long term calories are all that matter.

Now, I know what you are thinking. Losing weight =/= health. And you’re right! It doesn’t! These studies don’t take into account building muscle and needing adequate protein, or meeting your daily vitamin nutrients, or any of that fun stuff. However, this series is about metabolism and losing weight, so I’ll assume you all know this.

So no, you don’t have to “eat clean” to lose weight. Calories are king. Do you eat clean because it keeps you fuller longer? Because you genuinely enjoy vegetables and fruits? Is eating cleaning turning out to destroy your social life? Ask yourself these questions before you buy into this idea that you can or cannot eat certain foods in order to lose weight.

July 4, 2012 Metabolism Series, Myths, Nutrition, , Read more >

What is the Thermic Effect of Food?

The thermic effect of food is the small increase in BMR that happens when you eat. It’s the main drive behind the “eat 4-6x a day” because the theory is that if you eat 6 times a day you’re causing a “spike” in BMR 6x a day versus 3x a day. However, this is grossly misunderstood. The “spike” is directly related to the amount ingested.

Say we have two people eating 3000 calories a day – one person eating 1,500 calories twice a day and one eating 600 calories 5 times a day. Let’s also pretend these people have a TEF (thermal energy of food) of 10%. The first person burns 150 calories twice a day with the spike, the other 60 calories 5 times a day. Both burn 300 calories from the thermal effect of food.

It differs when the calorie count differs – but then your weight loss is based on calories, not the thermal effect of food. Yeah, someone eating 3,000 calories a day burning 300 is burning more than someone eating 2,000 calories a day burning 200. That’s not because they’ve increased their frequency of the meal, but because they’ve increased their calorie count.

July 4, 2012 Metabolism Series, Nutrition, Science, Read more >

Everything about Iron

What is iron?

Iron is an element that is important for the transfer of oxygen in our blood. It’s also important for regulated cell growth and differentiation. When you have low iron your body has a tougher time of transported oxygen to your muscles, therefore causing fatigue and lowering your immune system. Low iron is one of the causes of anemia.

What is anemia?

Anemia is caused when some issues arises with red blood cells that doesn’t allow them to transport oxygen efficiently. This can be caused by low levels of iron, folate or B12. There are many other causes of anemia that can be spontaneous or genetic, but for the purpose of this article we’ll focus on iron. With iron deficiency anemia the body makes fewer and/or smaller red blood cells. Iron deficiency is the most common cause of anemia.

How do you get iron deficient?

-You lose more iron/red blood cells than your body can make up for

-You are bleeding (this is why “period week” pills in birth control have iron in them)

-You’re not eating enough iron

-Your body is not absorbing the iron

-Your body has an increased need for iron (pregnant/breast feeding)

What are some symptoms of iron deficiency?

When you’re low in iron you will be grumpy, irritable, unable to concentrate, and fatigue easily. Some clinical signs include paleness, brittle nails, your nail beds will be unusually blue, shortness of breath and light headed when standing too fast.

Where can I get iron from?

There are supplements for those who at risk of low iron (heavy menstral periods, vegetarians and vegans, etc). Some natural sources are listed below…

-Red meat

-Egg yolks

-Dark, leafy greens

-Dried fruit

-Iron fortified cereal

-Mollusks

-Turkey or chicken

-Beans, lentils, chick peas

-Liver

-Artichokes

If  you feel that you may be low in iron, consult your family physician. In rare cases there may be underlying causes affecting your bodies ability to absorb iron (Celiacs, Chrohns, or other debilitating diseases).

January 6, 2012 Nutrition Read more >