The fattening hormone insulin - falsely accused

Insulin is crucial for the control of numerous metabolic processes and is essential for our bodies. Sadly, this important hormone has a very bad reputation being considered to be ‘fattening’. In general, it is true that insulin’s task consists in shifting metabolic processes towards energy storage and carbohydrate utilization. However, this does not mean that insulin makes a person fat. It is calorie overconsumption what causes weight gain.

The role of insulin1

Insulin is a regulatory hormone that is secreted when we consume carbohydrate and/or protein-rich food. Insulin acts like a break by signaling the body that processes involved in release of stored energy have to be stopped and the consumed nutrients have to be stored.

In the fasted state - when we sleep for example - our bodies mobilize stored energy to support essential metabolic processes. Fatty acids are broken down and used to produce ketones to be utilized by various tissues as fuel. Liver glycogen (glucose storage) is broken down to maintain the required blood sugar level and support glucose-dependent processes in the brain and red blood cells. When liver glycogen decreases, our bodies start their own glucose production by using mostly amino acids as glucose building blocks. Muscle protein breakdown provided the required amino acids for glucose production.

After a meal, in the fed state, insulin levels rise and stop the described catabolic processes. Additionally, insulin facilitates nutrient uptake into the cells, for example by increasing the number of glucose transports on the cell surface. However, insulin is not necessarily required for glucose uptake.

What happens when insulin is lacking?1

The lack of insulin results in the absence of the described breaking mechanism. Such a condition occurs in diabetes type I. The breakdown of fat, glycogen and muscle tissue does not stop even in the fed state. The loss of control over these processes, leads to an steady increase in glucose and ketones in the blood stream. Uncontrolled ketone production causing abnormally high blood ketone levels decreases blood pH and can be fetal. However, this process, called ketoacidosis, should not be confused with controlled ketosis. Controlled ketosis occurs during long periods of fasting or on a ketogenic diet and is required to supply tissues with energy in form of ketones.

It is not only sugar that increases insulin

Although an increase in insulin levels is usually associated with sugar, it is important to note that essential amino acids, especially branched chain amino acids leucine, isoleucine and valine, lead to insulin secretion.2–4

Indeed, consumption of dairy products, such as milk and whey protein that are high in leucine, was shown to elevate insulin levels more than white bread despite lower measured blood glucose concentration overtime.5

Insulin promotes hunger and weight gain - truth or myth?

It is a wrong, widespread belief that insulin has ‘fattening’ prosperities. Actually, the opposite is the case. Insulin reduces appetite and food intake through its regulatory functions in the brain.6,7 In this context, it is likely that a drop in blood glucose levels and not necessarily the function of insulin results in hunger and increases food intake.8 Additional evidence provides the fact that high protein diet increases satiety despite spiking insulin levels.9

Bottom line

Insulin is demonized to be the bad hormone that makes us fat. Often, the success of low carb diets is justified with the argument that insulin levels are kept low. However, considering the fact that such diets are mostly high in protein the ‘low insulin argument’ does not apply, in my opinion. The success of low carb diets is mostly due to the satiating effect of protein and restricted food selection.

Insulin is NOT bad. This hormone is essential for our health and metabolic regulation. Although, insulin inhibits fat utilization in the fed state, it does not make us fat. Insulin levels start decreasing some time after a meal and are low when we sleep at night. That is when more fat is used as energy source. We should not obsess over hormonal response that occurs only for a limited time after a meal, but look at the entire 24-hour period. Here, it is balance between calorie expenditure what matters for body composition goals and not what happens after a single meal.

References:

(1)     Sonksen, P.; Sonksen, J. Br. J. Anaesth.2000, 85, 69–79.

(2)     Loon, L. J. C. Van; Saris, W. H. M.; Verhagen, H.; Wagenmakers, A. J. M. 2000, 96–105.

(3)     Calbet, J. A. L.; Maclean, D. A. 2002, 2174–2182.

(4)     Floyd, J. C.; Fajans, S. S.; Conn, J. W.; Knopf, R. F.; Rull, J. J. Clin. Invest.1966, 45, 1487–502.

(5)     Nilsson, M.; Stenberg, M.; Frid, A. H.; Holst, J. J. Insulin2004, 1246–1253.

(6)     Kleinridders, A.; Ferris, H. a.; Cai, W.; Kahn, C. R. Diabetes2014, 63, 2232–2243.

(7)     Somogyi, V.; Gyorffy, a; Scalise, T. J.; Kiss, D. S.; Goszleth, G.; Bartha, T.; Frenyo, V. L.; Zsarnovszky, a Nutr. Res. Rev.2011, 24, 132–54.

(8)     Chaput, J.-P.; Tremblay, a Int. J. Obes. (Lond).2009, 33, 46–53.

(9)     Gerstein, D. E.; Woodward-Lopez, G.; Evans, A. E.; Kelsey, K.; Drewnowski, A. J. Am. Diet. Assoc.2004, 104, 1151–3.

Why you can't calculate how many calories YOU really need

What is the ideal calorie intake for my goals? How can I calculate calories I burned during exercise? These are two frequently asked questions. However, nobody can give a precise answer. Well, you could get a very good estimate if you spend 24 hours in a metabolic chamber to determine the energy expenditure. However, who has the access to such a facility?

The numbers used by professionals or in calorie calculators are rough estimates derived from scientific studies. It is important not to forget that scientists publish means. The numbers give the average of an entire subject group. Individuals can be subjected to large variations and their calorie requirements can be more than 500 kcal above or below average. The image below shows how a possible energy expenditure distribution among subjects of an examined group can look like.

Individual energy requirements are dependent on many factors, such as weight, age, gender, genetics and the activity level.¹ Only some of these factors can be considered in a generalized equitation.

Age - Increasing age leads to decreased energy expenditure, not only during rest, but also during exercise and for body’s metabolic processes, such as food digestion.¹

Gender – Women spend on average 16% less energy than men.¹ However, some studies have shown that it's not the gender but the amount of the lean body mass that is responsible for the higher energy expenditure in men compared to women (men have relatively more of the more ‘energy consuming’ muscle mass than women).^4,5

Genetics – Differences in body composition in the range of 25-50% can be attributed to genetics variability. Because more muscle mass requires more energy supply, it is likely that this leads to increased energy expenditure.¹

Exercise - Physical activity contributes to a lesser extent to the total energy expenditure when compared to the basal energy expenditure. The basal energy expenditure is the energy that is needed to sustain metabolic activities, to maintain blood circulation, respiration and other essential processes in the human body.¹

It is difficult to determine how much energy a person spends during exercise. Although heart rate monitoring can give an estimate how intense a training session is, it doesn’t take into account the individual training level and the body composition of the trainee. Advanced trainees, especially endurance athletes, become more efficient with energy utilization, not only because of body’s adaptations to the training intensity but also because of more effective technique.²

Additionally, more individual variability is created by our digestive systems. An important question is not only how many calories we consume, but how many calories we absorb and utilize. Here, the composition of the individual gut microbiota may play a significant role. For instance, the microbiome of obese individuals was suggested to have the ability to extract more energy from food.³

Bottom line

Biological systems, including humans, are chaotic and influenced by many unpredictable factors. We can’t put precise numbers on energy dependent processes in the human body. If you want to achieve a specific goal determine your starting point, meaning your current caloric intake, first. Increase or decrease it by 200-500 kcal/day, depending on your goal (weight gain or loss) and monitor how your body reacts. If you don't see the desired changes after 2-3 weeks, make further adjustments.

References

1. http://www.nap.edu/openbook.php?isbn=0309085373
2. T.R. Baechle, R.W. Earle, Essentials of strength training and conditioning, third edition
3. Turnbaugh, P. J., Ley, R. E., Mahowald, M. a, Magrini, V., Mardis, E. R., & Gordon, J. I. (2006). An obesity-associated gut microbiome with increased capacity for energy harvest. Nature, 444(7122), 1027–31.
4. Johnstone, A.M., Murison,S.D., Duncan, J.S., Rance,K.A. & Speakman, J.R. (2005). Factors influencing variation in basal metabolic rate include fat-free mass, fat mass, age, and circulating thyroxine but not sex, circulating leptin, or triiodothyronine. American Journal of Clinical Nutrition, 82, 941-948.
5. Lazzer, S., Bedogni, G., Lafortuna, C.L., Marazzi, N., Busti, C., Galli, R. De Col, A., Agosti, F., & Sartorio, A. (2010), Relationship between basal metabolic rate, gender, age, and body composition in 8,780 white obese subjects. Obesity, 18(1), 71-78.

Calories in vs. calories out – why a "wrong” calorie diet is doomed to failure

Calories in vs. calories out – this is definitely NOT the only determining factor for a successful fat loss diet. We don’t eat just calories. We eat food composed of different nutrients. Different nutrients have different effects on our bodies. For this reason, the same number of calories coming from different sources - fat, protein or carbohydrates – leads to different hormonal responses.¹ To go one step further: some food may even be addictive.² A fat loss diet filled with “wrong” calories and addictive foods is doomed to failure. HORMONES & BODY COMPOSITION

Our bodies secrete many hormones responsible for body composition and satiety regulation: the appetite-suppressing hormone leptin or blood sugar lowering and anabolic hormone insulin, just to name two. Different types of nutrients lead to the formation of different hormones. Some of these hormones promote satiety and energy expenditure, others hunger and energy storage. Eating hunger-promoting foods is certainly undesirable when fat loss is the personal goal. A hunger-promoting effect has been suggested for the consumption of concentrated sources of rapidly absorbable carbohydrates, such as sugary and/or starchy processed foods, because they lead to rapid insulin secretion. Insulin drives the ingested nutrients into the cells causing a brisk drop in blood sugar. This results in food cravings, because the body wants to restore the blood sugar level. It is important to note that in contrast to the popular belief, insulin is not the 'fattening' hormone, it is a satiety hormone.

Additionally, the overconsumption of rapidly absorbable carbohydrates may promote resistance to the satiety hormone leptin by inducing changes in gut microbiota.¹ Replacing sugar by non-caloric artificial sweeteners does not necessarily solve this problem. Some sweeteners, such as saccharine, sucralose and aspartame, may promote glucose intolerance and alter gut microbiota. The changed gut microbiota contains bacteria that are more efficient in energy extraction, thus, can get more energy out of the foods we eat. Such alternation in gut microbiota* has previously been associated with diabetes and obesity.³

FOOD ADDICTION

Rapidly absorbable refined carbohydrates not only activate physiological pathways unfavorable for fat loss, but also may lead to addictive-like eating behavior. Fat addition makes it even worse. Chocolate, pizza, ice cream & Co. are the top candidates for addictive foods.² Also, some research indicates, that excessive fat consumption decreases dopamine production in the brain and is a possible reason for overeating. Dopamine is a neurotransmitter that is responsible brain’s reward mechanisms, also mediating the reinforcing effects of foods.⁴

HOW TO CHOOSE FOOD FOR A SUCCESSFUL DIET

Ideally, a ‘bulletproof ‘ fat loss diet should consist of foods that

• have a high satiating effect
• don’t promote hunger and energy storage
• don’t result in addictive-like eating behavior

Foods high in protein and fiber have probably the most potent effect on satiety.^5,6 Also, foods with high water content are beneficial. When it comes to carbohydrates, choose whole foods with slowly absorbed carbohydrates, such as vegetables, whole grains and fruits (this excludes fruit juices).^1,5 Avoid processed foods, high in starchy, sugary carbs and fat, as such foods promote hunger and addictive-like eating behavior.^1,2 Also, the consumption of non-caloric artificial sweeteners seems to have a negative effect on health and weight management.³

BOTTOM LINE

Dieting is hard anyway. We should not make it even harder by choosing foods that makes us hungry and lead to overeating because of their 'addiction-promoting' nutrient composition. There are days when we are stressed, tired and less motivated. On such days, we don't have the will power to resist temptations and then it is particularity important to have an 'inherently safe' diet.

*Side note: There are many different factors that can influence gut microbiota. Mostly, there isn't a single culprit for negative health outcomes. In my opinion, insufficient fiber consumption is the most factors that fosters negative changes in gut microbiota.

References:

(1)     Lucan, S. C.; DiNicolantonio, J. J. Public Health Nutr. 2015, 18, 571–81.

(2)     Schulte, E. M.; Avena, N. M.; Gearhardt, A. N. PLoS One 2015, 10, e0117959.

(3)     Suez, J.; Korem, T.; Zeevi, D.; Zilberman-Schapira, G.; Thaiss, C. a.; Maza, O.; Israeli, D.; Zmora, N.; Gilad, S.; Weinberger, A.; Kuperman, Y.; Harmelin, A.; Kolodkin-Gal, I.; Shapiro, H.; Halpern, Z.; Segal, E.; Elinav, E. Nature 2014.

(4)     Tellez, L. a.; Medina, S.; Han, W.; Ferreira, J. G.; Licona-Limon, P.; Ren, X.; Lam, T. T.; Schwartz, G. J.; de Araujo, I. E. Science (80-. ). 2013, 341, 800–802.

(5)     Gerstein, D. E.; Woodward-Lopez, G.; Evans, A. E.; Kelsey, K.; Drewnowski, A. J. Am. Diet. Assoc. 2004, 104, 1151–3. (6)     Arora, T.; Sharma, R.; Frost, G. Appetite 2011, 56, 511–5.

(6)     Arora, T.; Sharma, R.; Frost, G. Appetite 2011, 56, 511–5.

BCAA supplementation - benefits and risks

Branched Chain Amino Acids (BCAA) is a popular supplement among athletes. BCAA is a mixture of three essential amino acids - leucine, isoleucine and valine - that cannot be produced in the human body, however, have may important biological functions. Leucine, for instance, gives the signal to for muscle protein synthesis initiation and is crucial for muscle hypertrophy (more details in my earlier post about meal planning for maximising muscle protein synthesis). Research studies have shown several benefits of BCAA supplementation:

BCAA and weight reduction - During dieting cycles, when muscle glycogen and muscle glucose concentrations are low, BCAAs can by burned as fuel and preserve muscle mass.(1,2)

BCAA as muscle building supplement – It has been speculated that BCAA ingestion after exercise can reduce protein degradation and increases muscle protein synthesis beyond normal adaptations. However, this study was conducted on untrained individuals. Whether the results can be transferred to resistance trained athletes is not clear.(1)

BCAA for performance enhancement – BCAA intake during prolonged exercises theoretically improves perception of fatigue. However, research data shows mixed results.(2) A possible reason why no clear data is available may be the fact, that BCAA inhibit brain uptake of other amino acids, such as tryptophan and tyrosine.

Tyrosine is the precursor molecule for compounds called catecholamines. These compounds are produced in the brain and are associated with enhanced physical performance. In theory, the positive effect of BCAA as performance enhancer may be reduced because BCAA also diminish catecholamine production.(3,4)

Tryptophan is a building block for the neurotransmitter serotonin. High BCAA concentration in blood decreases tryptophan uptake into the brain. Since serotonin is associated with fatigue during exercise, BCAA intake has a positive effect on performance, in this case.(3,4) However, this is not the end of the story. Serotonin is also known as the happiness hormone. Higher serotonin concentration results in a better mood.

Practical tips:

WHAT TO DO TO ENHANCE PERFORMANCE

Some research suggests that addition of tyrosine (to prevent decline in catecholamine production) to BCAA can lead to performance enhancement. However, no research was performed on humans addressing this topic, up to date.(4) Many studies have been carried out in rodents. The results of these studies may not necessarily apply to humans, as metabolism in humans and rodents differs.(1) More research data is necessary to draw solid conclusions.

WHAT TO DO IF BCAA SUPPLEMENTATION CAUSES LOW MOOD

Tryptophan (building block for happiness hormone) competes with other amino acids for brain uptake. Thus, the ‘tryptophan to total amino acid’ ratio is crucial and not simply tryptophan amount. Protein-rich meals, for example, were shown to decrease happiness, as tryptophan is outcompeted by other amino acids (especially essential amino acids), which results in a poor tryptophan brain uptake from the blood stream. For this reason, foods high in tryptophan and low in protein may have the highest mood boosting effect. In contrast, carbohydrate-rich meals have been shown to enhance the mood, as they indirectly boost tryptophan uptake into the brain. Mechanism of action: carb rich meals lead to an increase in insulin level. Insulin makes our cells (e.g. muscle) taking up various amino acids, especially BCAA, leaving more tryptophan in the blood stream. This increases ‘tryptophan to total amino acid’ ratio in our blood stream and results in a higher tryptophan uptake by our brains. More tryptophan in our brains results in a higher serotonin production and our mood increases.(5)

Bottom line:

In my opinion, BCAA supplementation makes sense during cutting cycles to preserve muscle mass. Whether BCAA supplementation improves muscle protein synthesis in trained individuals is questionable. Here, the total protein intake (especially essential amino acids) is the more important factor. Also, it is is not clear if BCAA supplementation is beneficial for performance improvement. Hard, well-planned and focused training is probably the better option to improve performance than relaying on any supplement. Those who notice a state of low mood caused by BCAA supplementation or a high protein diet should focus on consumption of tryptophan and carbohydrate-rich food and consider to stop supplementing with BCAA. Supplementation with tryptophan to counteract the mood lowering effects of BCAA is not the best option, as tryptophan supplementation can lead to several side effects.

References: (1) http://www.jissn.com/content/11/1/20 (2) http://www.jissn.com/content/7/1/7 (3) http://www.ncbi.nlm.nih.gov/pubmed/22677921 (4) http://www.ncbi.nlm.nih.gov/pubmed/23904096 (5) http://www.ncbi.nlm.nih.gov/pubmed/12499331

FASTED CARDIO – beneficial or pointless?

Of course, there is no simple answer to this question. In my opinion, it is more important to ask instead: What do I want to achieve with cardio fasted? Fasted cardio to improve body composition

Recently, an interesting study was publish showing that fasted cardio is not more beneficial than cardio in fed state when it comes to fat loss.¹

For 4 weeks, 20 healthy, young, non-obese women on a calorie-restricted diet performed 1 hour of steady-state aerobic exercise 3 days per week. The study has shown that there was no significant difference between both groups, fasted group lost 1.1kg fat, whereas fed group 0.7kg fat on average. Although the difference of 0.4 kg is not statistically significant short term, it may become significant long term. A time period as short as 4 weeks and a sample size of only 20 subjects can give a rough idea, however, not conclusive proof.

Also, the efficiency of fasted cardio may be population dependant. Physique athletes trying to achieve an extreme level of leanness readily apply fasted cardio as a fat loss method. For very lean individuals fat mobilization may be more challenging than for normal-weight individuals. Thus, there is the possibility that fasted cardio is more beneficial for people with low body fat content.

It seems like the same finding apply not only to steady state cardio, but also to high intensity interval training (HII). A study on obese/overweight women showed the same extent of body fat loss and muscle gain, no matter if training was performed in fasted or fed state.²

Although it is not conclusive if fasted cardio is more beneficial for weight loss, there is some evidence that it counteracts weight gain under calorie surplus.³ Subject following a high-fat-high-calorie diet (50% fat and approx. +30% calories) for 6 weeks gained less weight when trained fasted (two 60 min and two 90 min training sessions per week). Fasted group gained 0.7 kg, fed group 1.4 kg and the not exercising control group experienced 3.0 kg weight gain on average. Also, the study showed that fasted steady-state cardio improved whole-body glucose tolerance and insulin sensitivity during high-fat-high-calorie diet. For this reason, fasted cardio may be a strategy worth considering during the holiday season to counteract weight gain.

Fasted cardio to improve endurance 

Some studies suggest that fasted anaerobic training may be beneficial for endurance athletes. A larger increase in maximal oxygen uptake and muscular oxidative capacity was observed for fasted subjects.⁵ Interestingly, a greater increase of oxidative activity of the trained muscle was seen for men compared to women.⁴ Also, there is evidence that fasted endurance training increases the storage of muscle glycogen.⁶

Bottom line

If fat loss is your goal and you are fairly lean already, then give fasted cardio a try. Otherwise, personal preference is the critical factor. It doesn't matter fasted or not as long as you do it …. or at least do something to create calorie deficit. It doesn't necessarily have to be steady-state cardio.

.

References:

(1)      Schoenfeld, B.; Aragon, A.; Wilborn, C. D.; Krieger, J. W.; Sonmez, G. T. J. Int. Soc. Sports Nutr. 2014, 11, 54.

(2)      Gillen, J. B.; Percival, M. E.; Ludzki, A.; Tarnopolsky, M. a; Gibala, M. J. Obesity (Silver Spring). 2013, 21, 2249–55.

(3)      Van Proeyen, K.; Szlufcik, K.; Nielens, H.; Pelgrim, K.; Deldicque, L.; Hesselink, M.; Van Veldhoven, P. P.; Hespel, P. J. Physiol. 2010, 588, 4289–302.

(4)      Stannard, S. R.; Buckley, A. J.; Edge, J. a; Thompson, M. W. J. Sci. Med. Sport 2010, 13, 465–9.

(5)      Van Proeyen, K.; Szlufcik, K.; Nielens, H.; Ramaekers, M.; Hespel, P. J. Appl. Physiol. 2011, 110, 236–45.

(6)      De Bock, K.; Derave, W.; Eijnde, B. O.; Hesselink, M. K.; Koninckx, E.; Rose, a J.; Schrauwen, P.; Bonen, a; Richter, E. a; Hespel, P. J. Appl. Physiol. 2008, 104, 1045–55.

How much protein do active people need on a plant based diet

Why do vegans need more protein? “Although dietary recommendations are stated as protein requirements, the actual requirement is for amino acids.”(1) Plant protein sources tend to be low in one or more of the essential amino acids (amino acids the body cannot produce). For this reason it is important to consume a variety of plant foods that provide different amino acids.

RDA of 0.8 g/kg (0.36 g/pounds) of body weight was determined using two-thirds or more of protein sources high in essential amino acids. Also, RDA is the MINIMUM daily average dietary intake level that meets the nutrient requirements. It is not the nutrient intake for optimal performance. RDA is the nutrient intake at which the risk of inadequacy is very small (2-3%).(2)

Requirements of individuals who diet to lose weight (negative calorie balance) or who consume plant proteins are higher (especially for vegans who try to lose weight).

Active individuals have increased protein requirements 

These numbers apply for individuals consuming protein sources high in essential amino acids:

• Aerobic endurance athletes require 1.4 g/kg (0.64g/lbs) of body weight
• Individuals performing heavy resistance training require up to 1.7 g/kg (0.77 g/lbs) of body weight
• General recommendation for athletes not falling neatly into one category is 1.5 to 2.0 g/kg (0.68 to 0.91 g/lbs) of body weight

Athletes consuming a VEGAN diet or RESTRICTING CALORIES may require more than 2.0 g/kg (0.91 g/lbs) of body weight.

How much protein is too much?

Athletes with impaired renal function or low calcium intake or those who are restricting fluid intake, should not consume more than 4.0 g/kg (1.82g/lbs) of body weight per day.

References:

1. Essentials of Strength Training and Conditioning 3rd Edition

2. http://www.nap.edu/openbook.php?record_id=10490&page=R1

Meal strategies for more gains

Eat every two to three hours and you will gain muscle and burn fat! The belief that frequent consumption of smaller meals enhances muscle protein synthesis is wide spread in the bodybuilding community. However, there is a lack of scientific evidence that a frequent meal pattern raises energy expenditure and improves body composition.¹

Improving body composition implies losing fat and gaining muscle for most people in the athletic community. For fat loss as a goal, it is fairly simple – it requires energy deficit. The issue with muscle gain is a little bit trickier. In the human body there is a balance between muscle protein breakdown and the synthesis of new proteins (protein turnover). If muscle protein breakdown predominates, we lose muscle. If muscle protein synthesis prevails, we gain muscle. Following, I explain nutritional strategies how to increase muscle protein synthesis in order to shift protein turnover towards muscle protein synthesis.

General guideline

Consume larger protein doses (25-50 g protein per meal) every 4-5 hours to maximize muscle protein synthesis.

Meal frequency

Some research suggests that consuming 4 protein-rich meals a day is more beneficial than spreading protein intake evenly throughout the day²

Protein dose

The essential amino acid leucine plays an important role in muscle protein synthesis. It is necessary to reach the upper end of the leucine threshold (1.7-3.5 g leucine per meal) in order to obtain the highest response.³

For individual who are new to resistance training the lower end of the protein dose range (1-1.7 g leucine) seems to be sufficient to achieve high anabolic response.^4,8 However, the elderly (and maybe even advanced trainees) should try to reach the upper end of this leucine threshold (~3.5 g).⁵

Plant protein sources contain approximately 6-8% leucine.³ This means, that a protein amount between 24 g and 50 g should be consumed per meal to reach the dose for optimal anabolic response.

(Explanation: If I assume that 7% leucine is the average value for the leucine content of plant protein sources, then I can calculate that 1.7 g leucine is present in 24 g protein and 3.5 g leucine in 50 g plant protein)

Between meals high carbohydrate (low protein) foods seem to be good snack options. The idea is to raise plasma insulin level. The rate of muscle protein synthesis and plasma insulin level drop at the same time (approx. 3 hours after a meal), whereas the leucine concentration stays still elevated in the blood steam.⁶

Also, some research suggests that essential amino acid intake between meals leads to increased anabolic response.⁷ A possible explanation is that the ingestion of rapidly digested, free amino acids can result in a supraphysiological amino acid rise in the blood stream and induce muscle protein synthesis.⁶ However, in this study⁷ the group that received essential amino acids in addition to normal meal, had a higher total protein intake compared to the control group. For this reason, the results of this study are not conclusive in my opinion.

Food combinations listed above provide 24-30 g protein per serving (at least 1.7g leucine). For more than 30 g protein the suggested serving size should be increased. Another option is the utilization of protein powder. You can add it to pancakes, bread or soups for instance, to increase the protein content or have protein bar/cookie/brownie/muffin as dessert after each meal.

Post-workout recommendations:

For elderly individuals: ~45-50g rice or pea protein

For beginners: at least 25g rice or pea protein

For trained individuals: 33-40g rice or pea protein

Notes The guidelines presented here are based on research studies. However, scientists publish means. The published findings don’t necessarily apply to each single individual. Also, the outcome of a study depends on several factors, such as the examined individuals (young, elderly, resistance trained, newbies, etc.) and the used protocol that is often difficult to follow in the real life (e.g. calorie and nutrient matched liquid meals). For this reason, please, take the suggestions I made as a guideline. Your muscle won’t fall off if you can’t precisely follow these guidelines.

References

(1)     Helms, E. R.; Aragon, A. a; Fitschen, P. J. J. Int. Soc. Sports Nutr. 2014, 11, 20.

(2)     Norton LE, Wilson GJ. Optimal protein intake to maximize muscle protein synthesis and frequency for athletes. AgroFOOD Ind hi-tech. 2009;20(2):54–7.

(3)     Joy, J. M.; Lowery, R. P.; Wilson, J. M.; Purpura, M.; De Souza, E. O.; Wilson, S. M.; Kalman, D. S.; Dudeck, J. E.; Jäger, R. Nutr. J. 2013, 12, 86.

(4)     Babault, N.; Païzis, C.; Deley, G.; Guérin-Deremaux, L.; Saniez, M.-H.; Lefranc-Millot, C.; Allaert, F. A J. Int. Soc. Sports Nutr. 2015, 12, 3.

(5)     Aragon, A. A.; Schoenfeld, B. J. 2013.

(6)     Norton, L. E.; Wilson, G. J. 54–57.

(7)     Paddon-Jones, D.; Sheffield-Moore, M.; Aarsland, A.; Wolfe, R. R.; Ferrando, A. A Am. J. Physiol. Endocrinol. Metab. 2005, 288, E761–7.

(8)     Cuthbertson, D.; Smith, K.; Babraj, J.; Leese, G.; Waddell, T.; Atherton, P.; Wackerhage, H.; Taylor, P. M.; Rennie, M. J The FASEB journal. 2005, 19, 422-424.

Post workout nutrient timing – what should I eat, when and why?

When it comes to post-workout nutrition, the typical recommendation is eating protein and carbohydrates immediately after workout and to avoid fat and fiber. The theory is pretty simple:

Protein consumption is supposed to stop muscle protein breakdown and induce muscle protein synthesis.

The purpose of carbohydrate ingestion is to replenish glycogen stores and spike insulin (anabolic hormone) to promote muscle protein synthesis.

The general, the recommendation to avoid fat and fiber post workout, is based on the fact that these nutrients slow down the absorption of other nutrients. Slower carbohydrate uptake means smaller rise in blood sugar and less insulin release.

So far the theory… What about the practice?¹

Consume carbohydrates to …

…replenish glycogen stores:

It makes sense to refill glycogen stores immediately after exercise for those, who train twice a day or have less than 8-hours between training sessions. This applies especially to endurance athletes. For strength athletes is fast glycogen replenishment of minor importance. Moderate volume high-intensity resistance training with 6-9 sets per muscle group was shown to reduce glycogen stores by less than 40%. Glycogen is usually replenished within 24 hours provided that daily energy needs are met.

…maximize the rate of muscle protein synthesis:

There is lack of data supporting the theory that the consumption of carbohydrates immediately after training enhances muscle protein synthesis (except after overnight fast). Meeting total daily carbohydrate needs seems to be by far more important than carbohydrate timing.

However, there is solid evidence that protein consumption after workout is beneficial for muscle protein synthesis. The question is how much protein and when?

If resistance training is performed after an overnight fast, it is important to consume protein and carbohydrates immediately after workout to transfer the body from catabolic to anabolic state.

If a protein-rich meal is consumed pre-workout, it has an influence on amino acid level in the blood stream during and after workout. For this reason, further protein ingestion immediately after workout is not required.

Protein consumption within 1-2 hours post-workout should be enough to maximize recovery and muscle protein synthesis.

However, if the last meal was 3-4 hours before training, consumption of at least 25g protein immediately after workout can be beneficial.

General guidelines



Consume 0.4-0.5 g protein per kg of lean body mass in both pre- and post-exercise meals to maximize muscle gains.

Pre- and post-exercise meals shouldn’t be more than 3-4 hours apart (5-6 hours for large mixed meals). 

Special cases:

Influence of training status

Advanced trainees have to pay more attention to protein timing and type than untrained individuals. A protein source high in leucine was suggested to enhance protein synthesis in trained individuals (leucine is the essential amino acid that gives the signal to start muscle protein synthesis).

Influence of age


Some research suggests that elderly individuals exhibit ‘anabolic resistance’. For this reason, a higher post-exercise protein dose is required to achieve the same response to training in comparison to younger subjects.

Plant vs. animal protein sources

Plant protein sources have a slightly lower leucine content than animal proteins. For this reason, it is makes sense to consume a higher amount of plant protein (e.g. 45-50g rice protein) than recommended for animal protein, at least for resistance trained individuals.

It is likely that the total leucine intake is the significant factor for muscle protein synthesis and not the source. The upper threshold for optimal anabolic response is between 1.7-3.5g leucine. Overshooting (more than 3.5g leucine post-workout) doesn’t stimulate muscle protein synthesis to a higher extent.²

Beginners seem to benefit in the same way from an equal amount (25g) of either plant or animal protein supplement (pea or whey protein).³

What about fat?

There is no convincing evidence that fat impedes glycogen synthesis. Addition of 165g fat to post workout meal did not have a negative influence on muscle glycogen content 24 hours after depletion.¹

The same applies for muscle protein synthesis. It is likely to be neither beneficial nor disadvantageous. Interestingly, a research study suggests that the consumption of whole milk post-workout results in increased utilization of available amino acids for protein synthesis compared to fat-free milk.⁴ It seems like fat post-workout is not that bad at all.

Bottom line

It is about your goal and type of training. If you are an endurance athlete or strength athlete performing very high volume glycogen depleting training sessions and your training sessions are less than 8 hours apart, then consume carbohydrates post workout. Protein should be consumed immediately after workout for fasted training or if the last meal was at least 3-4 hours before training session. Post-workout fat consumption seems not to harm or benefit.

In general, the daily total energy and nutrient intake is more important than the timing.

 

References:

1. http://www.jissn.com/content/10/1/5
2. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3698202/?tool=pmcentrez
3. http://www.jissn.com/content/pdf/s12970-014-0064-5.pdf
4. http://www.ncbi.nlm.nih.gov/pubmed/?term=16679981

High protein diet - harmful to the kidneys?

High protein consumption puts a strain on your kidneys. Most of us heard this statement multiple times. Let’s shed light on this topic and see

• where this belief comes from
• how much truth is there in this statement and
• if the protein source matters

Scientific background

More than 30 years ago, a scientist named Brenner established a hypothesis that excessive dietary protein consumption can compromise kidney function.1

To assess kidney function scientists use a parameter called glomerular filtration rate (GFR). This parameter gives an estimate how fast kidney can remove body’s waste products from the circulating blood. GFR value below the normal range suggests that the filtration mechanism does not function properly.2 Brenner suggested that GFR above the normal range also has a negative effect by increasing pressure inside the kidneys. This can lead to structural changes and cause injury.

However, it is controversial if Brenner’s hypothesis is valid for healthy individuals. Most of the research studies Brenner used to establish his hypothesis were conducted on animals or on people with impaired kidney function. There is no evidence in scientific literature that high protein consumption causes kidney damage in healthy individuals.1

In contrast, some professionals suggest that increased GFR is a normal physiological adaptation to altered conditions -­ higher protein intake in this case - and not a risk factor for chronic kidney disease in healthy individuals.3 Also pregnant women show an increase in GFR. However, pregnancy is not considered as a risk factor for kidney diseases.1

kidney

Is there any difference between animal and plant protein sources?

Protein source seems to have an influence on glomerular filtration rate. Research studies have shown that plant protein does not increase GFR to the same extent as animal protein does, at least when consumed in the 1 g/kg range.2,3 However, when the dietary plant protein intake was increased up to 2.6 g/kg day, also subjects on a vegan diet showed an increase in GFR.2

Another indicator for kidney malfunction is the presence of protein in urine. Healthy kidney should retain protein in the circulating blood. Also here protein source seems to play a role. In the past, the consumption of animal protein was associated with the presence of protein in urine, while plant protein consumptions was not.4

What about patients with chronic kidney diseases?

Patients with chronic kidney diseases are advised to follow a low protein diet to limit further progression of kidney disease. Bernstein and colleges reviewed the effect of plant vs. animal protein sources on patients with kidney disease. They came to the conclusion that although some studies suggest that high vegetable protein consumption does not have the same effect on the progression of kidney disease as diet high in animal protein, also vegetable protein is likely to accelerate the progression of kidney disease when consumed in large amounts.2

Nevertheless, the protein source is important for patients with chronic kidney diseases, as they are advised to follow a phosphorous restricted diet. In this context plant protein sources are superior to animal protein as they contain less bioavailable phosphorous.5

Bottom line

Although high protein consumption has negative impact on some individuals, such as patients with impaired kidney function, it is highly controversial if high protein consumption affects healthy individuals’ kidney function. To my knowledge, there is no scientific evidence that high protein consumption can impair kidney function of healthy individuals. Some healthy populations, such as athletes, habitually consume a high protein diet (2.0 g/kg/day) without exhibiting greater odds for kidney diseases.1

Side note

To be on the safe side, it is recommended to undergo medical screening (serum creatinine level and a urinary dipstick test) before adapting a high protein diet.6

However, there are several factors that effect creatinine levels in the human body.7,8 For this reason, professionals should be careful about the interpretation of test results. There is a risk for misdiagnosis of kidney disease for individuals who

• have muscle mass than the average population
• are on high protein diet
• supplement with creatine
• exhibit thyroid dysfunction

References:

(1)      Martin, W. F.; Armstrong, L. E.; Rodriguez, N. R. Nutr. Metab. (Lond).2005, 2, 25.

(2)      Bernstein, A. M.; Treyzon, L.; Li, Z. J. Am. Diet. Assoc.2007, 107, 644–50.

(3)      Thomas, D. M.; Coles, G. a; Williams, J. D. Kidney Int.1994, 45, 411–6.

(4)      Lin, J.; Hu, F. B.; Curhan, G. C. Clin. J. Am. Soc. Nephrol.2010, 5, 836–43.

(5)      Moe, S. M.; Zidehsarai, M. P.; Chambers, M. a; Jackman, L. a; Radcliffe, J. S.; Trevino, L. L.; Donahue, S. E.; Asplin, J. R. Clin. J. Am. Soc. Nephrol.2011, 6, 257–64.

(6)      Johnstone, A. M. Proc. Nutr. Soc.2012, 71, 339–49.

(7)      Iglesias, P.; Díez, J. J. Eur. J. Endocrinol.2009, 160, 503–15.

(8)      Willis, J.; Jones, R.; Nwokolo, N.; Levy, J. Br. Med. J.2010, 340, 210–211.

Why science? Why strength?

Science - from latin scientia, meaning knowledge. "scientia potentia est" - knowledge is power.

Power to find out what is right and what is wrong. Power to see the world with different eyes. Power to observe, to analyse, to gather information and make the best evidence based decision. Power to distinguish real science from pseudoscience and believes. Power to know that there is no absolute truth. Power to find the best solution for each individual case. Power to discover new things.

I am a scientist, I observe, I discover, I think, I learn, I make conclusion and I improve every day.

Science made me analytically strong. However, a strong mind needs a strong body and vice versa. Mental and physical strength go hand in hand.

Lifting gave me physical strength.

Powerlifting taught me how to live. - It is a very individualistic sport where self-improvement is THE driving force. I stopped comparing myself to others. Every day, I want to become a better version of myself - stronger and more powerful than I was yesterday.

There isn’t such as thing as failure. – Not in the gym and not in life. If I miss a weight, I will come back and try it again. Again, again and again, until I get it. If you want it hard enough, anything is possible.

Your own progress is the greatest motivation. – You can track your constant improvement by putting real numbers on it. Sadly, many women use the wrong numbers – the decreasing one on the scale - to track their ‘progress’. This number makes most women weaker and not stronger. ‘Lifting numbers’ are empowering, motivating and real, as they are based on the individual strength and achievement.

You become not only physically, but also mentally strong. – Being able to lift your own bodyweight or even more makes you self-confident. You start placing yourself in high power positions intuitively; back - straight, head - up, chest - out, shoulders – wide spread. You will feel the strength not only when you lift, but also pulsing through your veins in everyday life.