Clardoon Health, Author at Clardoon Health

Posted on: July 22, 2024July 24, 2024

Aiming for Muscle Gain? Here’s What You Need to Know

A recent study embarked on a mission to answer an oddly specific question: How many peanuts should one consume to pack on size? While the query may seem comical at first glance, the study’s findings shed light on the intricate relationship between dietary choices, weight gain, and muscle growth. Join us as we dissect the nuances of this study and uncover its implications for nutritional coaching.

Contrary to conventional research paradigms favouring high-carb foods for weight gain experiments, this study ventured into uncharted territory by pitting peanuts against carbohydrates as vehicles for achieving a 500-Calorie surplus. Over a span of 10 weeks, participants were tasked with integrating these energy-dense snacks into their daily regimen while undergoing supervised full-body workouts thrice weekly.

Key Study Highlights

Unveiling Lean Mass Gains: Among the 32 experienced lifters enrolled in the study, an average weight gain of 2.2 kg (4.8 pounds) was observed following the 10-week intervention. Notably, approximately 70 percent of this gain comprised lean body mass—a noteworthy revelation in the realm of weight-gain research.
Peanuts vs. Carbs: Surprisingly, participants consuming peanuts exhibited a modest weight gain compared to their carb-consuming counterparts, despite both groups falling short of the targeted 500-Calorie surplus. This intriguing discrepancy prompts further exploration into the satiating effects and metabolic dynamics of peanuts versus carbohydrates.

Unravelling the Nutritional Paradox

Nourishing Insights: Peanuts, though technically legumes, share nutritional similarities with nuts. Recent studies suggest that diets enriched with nuts or peanuts may not lead to weight gain or increased waist circumference. The satiating properties of peanuts, coupled with potential nutrient bioavailability factors, offer compelling insights into their role in moderating calorie intake.
Strategic Carbohydrate Inclusion: For individuals striving to gain weight, particularly “hard gainers” in the athletic realm, strategic carbohydrate inclusion may prove beneficial. While protein remains essential for muscle growth and recovery, carbohydrates offer a readily available energy source with minimal thermic effects, facilitating weight gain without compromising satiety.

Empowering Nutritional Strategies

Precision in Snacking: Tailoring snack choices to individual goals and preferences is paramount in achieving optimal weight gain outcomes. Whether opting for protein-rich peanuts or energy-dense carbohydrates, aligning snack choices with overall dietary strategies is key to maximising progress and minimising metabolic trade-offs.
Holistic Approaches: Integrating nutritional insights with holistic approaches can empower us to navigate the complexities of dietary choices with confidence and clarity. By fostering a nuanced understanding of nutrient interactions and metabolic responses, we can be guided towards sustainable, evidence-based dietary practices.

In the ever-evolving landscape of nutritional science, embracing the enigma of the peanut paradox offers a gateway to deeper insights into weight gain strategies and metabolic dynamics. By harnessing the power of evidence-based research, we embark on a journey of discovery, empowerment, and transformative growth in pursuit of optimal health and well-being. Are you ready to take charge of your health, fuel your body wisely, and unlock your fullest potential? The path to a healthier, more vibrant life begins with the choices you make today!

References:

Sanchez AD, Reynolds JC, Marinik EL, Kolb RD, Lozano AJ, Davy BM, et al. A Randomized Trial of Healthy Weight Gain in Athletic Individuals. Med Sci Sports Exerc. 2024 Mar 25.

Fernández-Rodríguez R, Mesas AE, Garrido-Miguel M, Martínez-Ortega IA, Jiménez-López E, Martínez-Vizcaíno V. The Relationship of Tree Nuts and Peanuts with Adiposity Parameters: A Systematic Review and Network Meta-Analysis. Nutrients. 2021 Jun 30;13(7).

Posted on: July 15, 2024May 29, 2024

Adherence vs. Quality: Which Is More Crucial for Weight Loss?

In the world of nutrition, a perennial question looms large: Should you adhere strictly to your chosen diet, or should you prioritise consistently making good food choices, even if it means deviating from your prescribed plan? While the ideal scenario entails both high adherence and high quality, the reality often presents a dilemma without a clear-cut answer. Shedding light on this dilemma is a recent study conducted by researchers at Stanford University, which explores the nuanced interplay between diet adherence, food quality, and their collective impact on weight loss and overall health outcomes.

The study serves as a secondary analysis of the DIETFITS trial—a comprehensive investigation into the efficacy of low-carb versus low-fat diets in facilitating weight loss. Through meticulous assessments and coaching, participants were guided in adhering to their assigned dietary regimen over a 12-month period. Following the conclusion of the trial, researchers scrutinised the participants’ dietary records to evaluate adherence and quality metrics and their subsequent effects on weight loss and health markers.

What the Study Found Out

Adherence Trumps Quality for Weight Loss

The study’s findings underscore the paramount importance of diet adherence in facilitating weight loss. Participants demonstrating high adherence to their assigned diet, irrespective of its quality, exhibited the most significant reductions in calorie intake and body mass index (BMI). Notably, the low-quality, high-adherence subgroups demonstrated noteworthy improvements in blood pressure and macronutrient composition, underscoring the pivotal role of adherence in driving tangible health outcomes.

Quality Remains a Cornerstone of Optimal Health

While adherence emerges as the primary driver of weight loss, diet quality remains an indispensable determinant of overall health. Participants adhering to high-quality diets garnered distinct health benefits, including improvements in fasting insulin levels and reductions in blood pressure. These findings underscore the intrinsic value of prioritising nutrient-dense, minimally processed foods, irrespective of dietary adherence.

Key Takeaways

Balancing Adherence and Quality: Fostering a nuanced understanding of the interplay between diet adherence and quality is essential. While adherence serves as a cornerstone of weight loss, emphasising the importance of high-quality, nutrient-dense foods is paramount for optimising overall health and well-being.
Tailoring Dietary Strategies: Acknowledging your unique preferences and lifestyle factors is crucial in tailoring dietary strategies that balance adherence and quality. Adopting flexible, sustainable approaches to nutrition while prioritising whole, minimally processed foods can foster long-term adherence and promote lasting health outcomes.

In navigating the complex landscape of dietary choices, embracing a multifaceted approach that integrates adherence and quality is paramount. Be empowered to make informed decisions that align with your individual goals and values and pave the way for sustainable, transformative changes that transcend the confines of a prescribed diet.

References:

Hauser ME, Hartle JC, Landry MJ, Fielding-Singh P, Shih CW, Qin F, et al. Association of dietary adherence and dietary quality with weight loss success among those following low-carbohydrate and low-fat diets: a secondary analysis of the DIETFITS randomized clinical trial. Am J Clin Nutr. 2024 Jan;119(1):174–84.

Gardner CD, Trepanowski JF, Del Gobbo LC, Hauser ME, Rigdon J, Ioannidis JPA, et al. Effect of Low-Fat vs Low-Carbohydrate Diet on 12-Month Weight Loss in Overweight Adults and the Association With Genotype Pattern or Insulin Secretion: The DIETFITS Randomized Clinical Trial. JAMA. 2018 Feb 20;319(7):667–79.

Htet MK, Fahmida U, Do TT, Dibley MJ, Ferguson E. The Use of Tablet-Based Multiple-Pass 24-Hour Dietary Recall Application (MP24Diet) to Collect Dietary Intake of Children under Two Years Old in the Prospective Cohort Study in Indonesia. Nutrients. 2019 Nov 27;11(12).

Asghari G, Mirmiran P, Yuzbashian E, Azizi F. A systematic review of diet quality indices in relation to obesity. Br J Nutr. 2017 Apr;117(8):1055–65.

Posted on: July 8, 2024May 29, 2024

Is There a Link Between Loneliness and Eating Habits?

Food often serves as both sustenance and solace. From moments of sadness to bursts of joy, our relationship with food intertwines with our deepest feelings. Yet, recent studies suggest that certain eating issues, such as cravings and binge eating, are intimately entwined with one prevailing emotion: loneliness. But why does loneliness wield such influence over our food choices? A groundbreaking study published in JAMA Network Open delves into the neurobiological underpinnings of this intriguing connection.

The research, led by a team of scientists, focused exclusively on female participants. Through a series of assessments, the researchers gauged participants’ levels of loneliness and explored any concurrent eating issues. Subsequently, magnetic resonance imaging (MRI) scans were employed to monitor brain activity in response to various stimuli, including images of savoury and sweet foods, as well as non-food items.

Shedding Light on the Findings: Loneliness and Brain Activity

The study revealed a compelling correlation between loneliness and heightened brain responses to food-related images. Participants reporting higher levels of loneliness exhibited increased activity in the inferior parietal lobule (IPL), a region associated with social cognition and emotional regulation. Furthermore, individuals grappling with loneliness displayed higher incidences of eating issues, including overeating and food addiction.

Moreover, loneliness manifested in other facets of participants’ well-being, as evidenced by elevated body fat percentages and heightened psychological distress, encompassing symptoms of depression and anxiety. This underscores the profound impact of loneliness on both neurobiological processes and overall health outcomes.

What Can You Do?

Prioritising Social Health: Recognising the significance of social well-being is paramount in promoting holistic health. Integrating assessments for social isolation alongside traditional health screenings can offer invaluable insights into your overall well-being.
Emotional Regulation: Acknowledging the interplay between emotions and behaviour underscores the importance of adopting holistic approaches to wellness. Explore mindfulness practices, journaling, and self-compassion techniques can foster emotional resilience and mitigate the effects of loneliness on eating habits.

While loneliness may cast a shadow over our well-being, it also presents an opportunity for growth and transformation. By fostering a deeper understanding of the intricate interplay between emotions and behaviour, we empower clients to navigate life’s complexities with resilience and grace. Together, let us embark on a journey of self-discovery and transformation, illuminating pathways towards holistic health and vitality.

References:

Zhang X, Ravichandran S, Gee GC, Dong TS, Beltrán-Sánchez H, Wang MC, et al. Social Isolation, Brain Food Cue Processing, Eating Behaviors, and Mental Health Symptoms. JAMA network open. 2024 Apr 4;7(4):e244855–5.‌

Larrabee Sonderlund A, Thilsing T, Sondergaard J. Should social disconnectedness be included in primary-care screening for cardiometabolic disease? A systematic review of the relationship between everyday stress, social connectedness, and allostatic load. PLoS One. 2019 Dec 19;14(12):e0226717.

Malone JC, Cohen S, Liu SR, Vaillant GE, Waldinger RJ. Adaptive midlife defense mechanisms and late-life health. Pers Individ Dif. 2013 Jul 1;55(2):85–9.

Posted on: July 1, 2024May 29, 2024

Does Sugar in Coffee Pose Health Risks? Here’s What We Found

Recent headlines sparked a flurry of debate over the health implications of adding sugar to coffee and tea. Some sources claimed it posed no risks, while others warned of dire consequences. So, what’s the reality behind these conflicting assertions? Let’s unpack the findings of the Copenhagen Male Study to shed light on this contentious issue.

What Did the Research Reveal?

The Copenhagen Male Study, conducted over several decades, examined the mortality rates of middle-aged men who consumed coffee or tea with and without sugar. The results initially seemed to suggest a slightly higher mortality rate among sugar users. However, a closer look revealed that this disparity was not statistically significant—a crucial distinction in the realm of scientific inquiry.

In statistical analysis, significance indicates the likelihood that observed differences are not due to random chance. While the study’s findings hinted at a marginal discrepancy between sugar users and non-users, this variance was akin to the fluctuations of a coin toss—insufficient to draw definitive conclusions.

Moreover, the presence of confounding variables, such as smoking or exercise habits, further complicated the interpretation of results. Accounting for these factors nullified any discernible link between sugar consumption and mortality rates.

Key Takeaways

Context Matters: The study underscores the importance of considering the broader context when evaluating dietary habits. While a sprinkle of sugar in coffee or tea may pose minimal risks within a balanced diet, excessive consumption of sugar-laden beverages warrants scrutiny.
Individualised Approach: There’s no one-size-fits-all solution when it comes to nutrition. Understanding your unique circumstances and dietary patterns is essential for crafting tailored solutions. Rather than absorbing blanket statements, reflect on how your dietary choices that align with your health goals.

When it comes to nutrition, our role extends beyond disseminating information. We are also responsible for making informed choices that align with our well-being. By fostering a nuanced understanding of dietary nuances and promoting mindful eating practices, we pave the way for sustainable lifestyle changes that promote long-term health and vitality. What are you waiting for? Let’s rewrite the story of our well-being, one mindful choice at a time, because the transformation you seek begins with the decisions you make today.

References:

Treskes RW, Clausen J, Marott JL, Jensen GB, Holtermann A, Gyntelberg F, et al. Use of sugar in coffee and tea and long-term mortality risk in older adult Danish men: 32 years of follow-up from a prospective cohort study. PLoS One. 2023 Oct 18;18(10):e0292882.

Kaiser A, Schaefer SM, Behrendt I, Eichner G, Fasshauer M. Association of all-cause mortality with sugar intake from different sources in the prospective cohort of UK Biobank participants. Br J Nutr. 2023 Jul 28;130(2):294–303.

Posted on: June 24, 2024May 29, 2024

The Truth About Ultra-Processed Foods

In the realm of diets and nutrition, there’s one common thread that unites various dietary approaches, from keto to veganism: the emphasis on minimally-processed foods and the caution against ultra-processed ones. But what exactly are ultra-processed foods, and why are they receiving so much attention in the world of health and wellness?

Ultra-processed foods, as the name suggests, undergo extensive processing and bear little resemblance to their whole food origins. Loaded with additives such as sugar, unhealthy fats, sodium, and preservatives, these foods offer minimal nutritional value and often trigger overeating due to their irresistible taste and texture.

Decades of research have linked ultra-processed foods to a myriad of health issues, including obesity, type 2 diabetes, cardiovascular disease, mental health disorders, and even all-cause mortality. A recent study published in the British Medical Journal reinforces these findings, shedding light on the detrimental effects of ultra-processed foods on our well-being.

Conducted as an umbrella review—a comprehensive analysis of existing reviews and meta-analyses—the study scrutinised data from 14 meta-analyses involving over 9.8 million participants. The findings revealed a staggering 32 harmful health effects associated with the consumption of ultra-processed foods, ranging from chronic diseases to mental health disorders.

Key Takeaways

Understanding the Strengths and Weaknesses of Research: While the study offers valuable insights, it’s essential to acknowledge its limitations. While the large participant pool and meticulous analysis bolster its credibility, the reliance on observational studies limits its ability to establish causation.
Emphasising Overall Dietary Quality: Rather than demonising individual foods, the study underscores the importance of dietary patterns. Habitual consumption of ultra-processed foods correlates with poorer health outcomes, highlighting the significance of prioritising whole, minimally-processed foods in our diets.
Questioning Classification Systems: The study utilised the NOVA Food Classification System to categorise foods, which may not always align with practical dietary advice. You may find it more beneficial to focus on an approach that emphasises whole foods while allowing for flexibility and enjoyment.

While the findings of this study reinforce the importance of minimising ultra-processed foods in our diets, it’s essential to adopt a balanced approach that prioritises whole, nutrient-dense foods while acknowledging individual preferences and dietary patterns.

If you’re seeking guidance on crafting a nutrition plan tailored to your needs, don’t hesitate to reach out. Together, let’s navigate the complex landscape of nutrition and cultivate habits that support vibrant health and vitality.

References:

Lane MM, Gamage E, Du S, Ashtree DN, McGuinness AJ, Gauci S, et al. Ultra-processed food exposure and adverse health outcomes: umbrella review of epidemiological meta-analyses. BMJ. 2024 Feb 28;384:e077310.

Posted on: June 17, 2024June 20, 2024

The Dynamics of Fasting: Understanding its Effects on the Body

“Fasting” — a practice observed for centuries, yet still shrouded in mystery and intrigue. People fast for a myriad of reasons: health, weight management, religious observance, or even as a political statement. But what happens to our bodies during a fast? And what can we learn from the physiological responses to complete calorie restriction?

A groundbreaking study, conducted by researchers from universities across Germany, Denmark, Norway, and the UK, delves deep into the effects of fasting on the human body. By subjecting 12 healthy volunteers to a seven-day water-only fast, the study offers unprecedented insights into the physiological changes that occur during prolonged calorie restriction.

The study recruited 12 volunteers—seven males and five females—with an average age of 28 and a body mass index (BMI) of 25.4. Through daily blood draws, researchers meticulously tracked nearly 3,000 individual proteins to monitor the body’s response to complete fasting.

Key Findings: Navigating the Journey of Fasting

During the Fast

Participants transitioned from glucose to fat metabolism within 48 to 72 hours, with ketogenesis increasing throughout the fast.
Notable changes in protein levels occurred, reflecting adaptations to the fasting state, such as heightened hunger signalling and increased protein breakdown.
Urinary nitrogen levels decreased towards the end of the fast, indicating the body’s shift towards protein preservation as a survival strategy.

After Seven Days of Fasting

Participants experienced an average weight loss of 5.7 kg, with the majority attributed to lean mass loss.
Notably, Extracellular Matrix (ECM) proteins protecting the brain’s neurons and synapses were preserved, highlighting the body’s prioritisation of vital functions during fasting.

After Three Days of Refeeding

Approximately 80% of lost lean mass was regained within 72 hours, demonstrating the body’s remarkable resilience and adaptive capacity.
Participants also exhibited a slight reduction in body fat percentage, suggesting ongoing metabolic changes post-fasting.

What’s In It For You?

Distinguishing Complete Fasting from Intermittent Fasting: While intermittent fasting has gained popularity for its purported health benefits, complete fasting entails unique physiological responses. Understanding the nuances of different fasting protocols is essential for informed decision-making regarding dietary interventions.
Recognising Individual Variability: Despite consistent trends observed at the group level, individual responses to fasting can vary significantly. Factors such as genetic predispositions and metabolic flexibility influence how individuals tolerate and adapt to prolonged calorie restriction.
Safety and Considerations for Long-Term Health: While a seven-day fast may be deemed safe under controlled conditions, its practical implications for long-term health and sustainability warrant careful consideration. Balancing potential benefits with potential risks is crucial when exploring fasting as a dietary strategy.

As we unravel the complexities of fasting, it’s essential to adopt a holistic perspective on health and well-being. While fasting may offer certain benefits, it is but one component of a comprehensive lifestyle approach. Prioritising nutritious eating, regular physical activity, and adequate rest remains fundamental for promoting optimal health and vitality.

In our journey to exploring the intricacies of fasting and its impact on human physiology, let’s approach it with curiosity, mindfulness, and a commitment to holistic wellness.

References:

Pietzner M, Uluvar B, Kolnes KJ, Jeppesen PB, Frivold SV, Skattebo Ø, et al. Systemic proteome adaptions to 7-day complete caloric restriction in humans. Nat Metab. 2024 Mar 1.

Wilhelmi de Toledo F, Grundler F, Goutzourelas N, Tekos F, Vassi E, Mesnage R, et al. Influence of Long-Term Fasting on Blood Redox Status in Humans. Antioxidants (Basel). 2020 Jun 6;9(6).

Varady KA, Cienfuegos S, Ezpeleta M, Gabel K. Clinical application of intermittent fasting for weight loss: progress and future directions. Nat Rev Endocrinol. 2022 May;18(5):309–21.

Ogłodek E, Pilis Prof W. Is Water-Only Fasting Safe? Glob Adv Health Med. 2021 Aug 5;10:21649561211031178.

Posted on: June 10, 2024May 29, 2024

How Your Beliefs About Stress Shape Your Reality

“Whether you think you can or you think you can’t, you’re probably right.” This timeless quote, attributed to Henry Ford nearly a century ago, continues to hold profound wisdom. It speaks to the influence of our mindset on our experiences—a principle that extends to how we perceive and manage stress.

Stress: Friend or Foe?

Stress is a ubiquitous part of life, often portrayed as an adversary to be avoided at all costs. However, recent research suggests that our beliefs about stress play a significant role in determining its impact on us. In essence, our mindset towards stress—whether we view it as debilitating or enhancing—shapes our experience of it.

A recent study conducted by researchers from Staffordshire University explored how athletes’ perceptions of stress affected their performance. Focusing on footballers and swimmers in England, the study aimed to understand how mindset interventions could influence athletes’ stress experiences during the competitive season.

Understanding the Study

The researchers gathered 94 young athletes, split into two groups: a control group and an experimental group. While the control group received no specific intervention, the experimental group participated in a series of workshops aimed at shifting their mindset towards stress from “debilitating” to “enhancing.”

The intervention proved successful in altering the athletes’ perceptions of stress. By the study’s conclusion, participants in the experimental group were more likely to view stress as a positive force that could enhance their performance. Additionally, they reported experiencing fewer negative emotions associated with stress.

Here’s How You Can Navigate Stress Mindfully

Understanding Beliefs About Stress: Reflect on your beliefs about stress. Many individuals have been conditioned to see stress as inherently harmful. By recognising and challenging these beliefs, you can adopt a more empowering perspective that acknowledges stress as a potential catalyst for growth and development.
Noticing and Naming Stress: Develop awareness of your stress responses. Identify and label your feelings of stress and move away from avoidance towards proactive problem-solving. By confronting stressors directly and taking decisive action, you can mitigate the negative impact of stress on your well-being.

As this study demonstrates, our beliefs about stress profoundly influence our experience of it. By cultivating a mindset that views stress as a natural and even beneficial aspect of life, we can transform our relationship with stress. Rather than seeing it as a hindrance, we can harness its energy to fuel personal growth and resilience.

References:

Mansell P, Sparks K, Wright J, Roe L, Carrington S, Lock J, et al. ”Mindset: performing under pressure” – a multimodal cognitive-behavioural intervention to enhance the well-being and performance of young athletes. J Appl Sport Psychol. :1–20.

Posted on: June 3, 2024May 29, 2024

Exploring the Complexity of Sleep: How Much Is Truly Enough?

You’ve likely heard the question: “How many hours do you sleep, on average?” It’s often framed as a straightforward assessment, but recent research suggests that our sleep patterns are far more nuanced than a simple pass or fail.

The Traditional Perspective

Traditionally, experts have offered a clear-cut guideline: if you sleep between seven and nine hours per night, you’re in the optimal range for both physical and mental well-being. However, fall short of seven hours, and you’re at risk for various health issues. Surpass nine hours, and the risks increase further.

But what if this black-and-white perspective oversimplifies the reality of our sleep habits? Recent studies hint at a more intricate picture. It turns out that our sleep patterns may not neatly fit into these predetermined categories. Irregular sleep, regardless of duration, has been linked to adverse health outcomes, shedding light on the need for a deeper understanding of our nightly routines.

A Closer Look: Analysing Sleep Data

Consider a recent study that analysed the sleep habits of over 67,000 individuals across Europe and the U.S. Using the Withings Sleep Analyser—an unobtrusive device tucked beneath participants’ mattresses—researchers gained valuable insights into sleep patterns over an extensive period.

Before we delve into the findings, it’s essential to acknowledge the limitations of such studies. Researchers faced challenges in participant selection and device accuracy, as well as potential confounding factors like the presence of partners or pets. Despite these constraints, the study offers valuable insights into the complexities of our sleep behaviours.

The study revealed some intriguing findings. While the majority of participants (69 percent) met the recommended sleep duration of seven to nine hours, only a fraction achieved this consistently. In fact, just 15 percent managed it at least five nights a week, highlighting the importance of sleep consistency alongside total duration.

Implications for Your Health

Quality Over Quantity: Beyond the number of hours slept, the quality of sleep plays a critical role in overall health and well-being. Prioritise restorative sleep by creating a conducive sleep environment and practising healthy sleep hygiene habits.
Consistency Matters: While occasional deviations from your sleep routine may seem inconsequential, maintaining a consistent sleep schedule— even on weekends—can have significant benefits for your health. Aim for regular sleep and wake times to support your body’s natural sleep-wake cycle.

Understanding the complexities of sleep patterns is essential for promoting optimal health and well-being. Rather than adhering strictly to predetermined guidelines, consider the individual variability in sleep needs and patterns. By prioritising quality sleep and striving for consistency in your sleep habits, you can support your overall health and vitality.

If you have any questions or seek further guidance on improving your sleep quality, feel free to reach out. Here’s to a deeper understanding of sleep and its profound impact on our lives.

References:

Scott H, Naik G, Lechat B, Manners J, Fitton J, Nguyen DP, et al. Are we getting enough sleep? Frequent irregular sleep found in an analysis of over 11 million nights of objective in-home sleep data. Sleep Health. 2024 Feb 1;10(1):91–7.

Scott H, Lechat B, Guyett A, Reynolds AC, Lovato N, Naik G, et al. Sleep Irregularity Is Associated With Hypertension: Findings From Over 2 Million Nights With a Large Global Population Sample. Hypertension. 2023 May 1;80(5):1117–26.

Jiang-Xie LF, Drieu A, Bhasiin K, Quintero D, Smirnov I, Kipnis J. Neuronal dynamics direct cerebrospinal fluid perfusion and brain clearance. Nature. 2024 Feb 28.

Posted on: May 27, 2024March 13, 2024

Post-Exercise Protein: Is There a Limit?

If you’re familiar with the fitness scene, you’ve likely heard the advice that consuming roughly 30 grams of protein after a workout is optimal for building muscle. But what if this widely accepted notion isn’t entirely accurate? Recent research from Maastricht University suggests there might be more to the story. This challenges our understanding of how much protein is needed post-exercise to maximise muscle growth.

The Study Unveiled

Researchers at Maastricht University embarked on a study involving 36 healthy, active men. After engaging in a rigorous strength training session, participants were given protein drinks containing varying amounts of protein – zero, 25, or 100 grams. Over the next 12 hours, their muscle protein synthesis rates were closely monitored through blood samples and muscle biopsies.

Surprising Discoveries

Contrary to conventional beliefs, the study revealed that higher doses of post-workout protein led to sustained muscle protein synthesis. Participants who consumed 100 grams of protein exhibited significantly elevated synthesis rates compared to those who consumed 25 grams. What’s more, this heightened response persisted throughout the entire 12-hour observation period, challenging the idea of a cap on post-exercise protein effectiveness.

Unveiling the Implications

Refining Protein Timing

Traditionally, there’s been emphasis on consuming protein immediately after exercise to capitalise on the so-called “anabolic window,” which refers to the period immediately following a workout when the body is believed to be most receptive to nutrient intake for muscle repair and growth. However, this study suggests a more nuanced approach, indicating that the impact of post-exercise protein intake extends beyond the immediate aftermath of a workout.

Total Protein Intake Takes Centre Stage

While the study highlights the potential benefits of higher post-workout protein doses, it underscores the importance of overall protein consumption for muscle growth. Rather than fixating solely on post-exercise intake, prioritising daily protein targets within the range of 1.6-2.2 grams/kg body weight emerges as crucial for maximising muscle gains.

Optimising Protein Distribution

The study prompts a reevaluation of how we distribute protein intake throughout the day. While consuming 100 grams of protein in one sitting may not be practical for most, spreading protein intake evenly across four meals emerges as a promising strategy. This ensures a consistent supply of protein to support muscle repair and growth without solely relying on immediate post-workout consumption.

In the ever-evolving realm of sports nutrition, this study challenges long-held beliefs surrounding post-exercise protein intake. While the concept of an ideal post-workout protein dose undergoes scrutiny, the overarching importance of total protein intake for muscle growth remains indisputable. By adopting a comprehensive approach to protein consumption and embracing emerging research insights, individuals can navigate the complexities of post-workout nutrition to maximise their fitness goals

References:

Trommelen J, van Lieshout GAA, Nyakayiru J, Holwerda AM, Smeets JSJ, Hendriks FK, et al. The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans. Cell Rep Med. 2023 Dec 19;4(12):101324.:

Morton RW, Murphy KT, McKellar SR, Schoenfeld BJ, Henselmans M, Helms E, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018 Mar;52(6):376–84.

Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. J Int Soc Sports Nutr. 2018 Feb 27;15:10.

Posted on: May 20, 2024May 21, 2024

The Power of Self-Compassion

When it comes to sticking to a diet, we’ve all experienced those moments of slipping up – perhaps indulging in an unplanned treat or deviating from our meal plan. These instances can often leave us feeling guilty and frustrated, questioning our willpower and dedication. However, recent research suggests that practising self-compassion could be the key to overcoming these setbacks and staying on track with our weight loss goals.

Understanding Dietary Lapses

A recent study involving individuals striving to lose weight examined how they responded emotionally to dietary slip-ups, known as “dietary lapses.” These lapses, triggered by factors like hunger and stress, not only hinder progress but also lead to negative feelings such as guilt and shame, which can derail our efforts.

The study further delved into three core aspects of self-compassion:

Mindfulness: Being aware of our thoughts and feelings without judgment.
Common Humanity: Recognising that we’re not alone in facing challenges, fostering a sense of connection.
Self-Kindness: Treating ourselves with kindness and understanding, especially during tough times

Key Findings

The research revealed that all elements of self-compassion were linked to reduced negativity following dietary lapses. However, showing ourselves kindness emerged as particularly beneficial, helping us regain a sense of control and resilience. By practising self-kindness, we can bounce back from setbacks and continue our weight loss journey with renewed determination.

Practical Insights for Everyday Life

Normalising Dietary Lapses: Understanding that slip-ups are a normal part of any weight loss journey can alleviate feelings of failure. Realising that everyone faces challenges on their path to better health fosters a more compassionate attitude towards ourselves and others.

Embracing Self-Kindness: Responding to dietary slip-ups with self-compassion, particularly self-kindness, empowers us to move forward without self-criticism. By being gentle with ourselves and treating mistakes as learning opportunities, we can overcome setbacks more effectively.

Distinguishing Compassion from Complacency: Practising self-compassion doesn’t mean giving up on our goals or becoming complacent. Instead, it helps us accept setbacks without losing sight of our long-term aspirations. By cultivating resilience and self-acceptance, we can stay committed to our health journey while navigating the ups and downs along the way.

In the journey towards weight loss and healthier eating habits, self-compassion emerges as a valuable tool for managing setbacks and maintaining motivation. By embracing self-kindness and recognising our shared human experience, we can cultivate a mindset that supports our well-being and resilience. Let self-compassion guide you towards a healthier, happier lifestyle, one step at a time.

References:

Hagerman CJ, Ehmann MM, Taylor LC, Forman EM. The role of self-compassion and its individual components in adaptive responses to dietary lapses. Appetite. 2023 Nov 1;190:107009–9.