Just wanted to share another great interview by Ron McKeefery on Iron Game Chalk Talk, this time with Eric Cressey. Coach McKeefery is crushing it with the interviews lately with the likes of Kelly Starrett, Mike Boyle, and now Eric Cressey. I’m sure most anyone can learn something from Eric…enjoy!
Here are a few good reads to get you through another work week;
Just wanted to share an interesting study that sport nutritionist Dr. Layne Norton posted on his twitter account the other day (twitter.com/biolayne). First off, if anyone doesn’t know Layne, he earned his PhD from the University of Illinois in Nutritional Sciences and is without a doubt one of the most knowledgeable people in the world when it comes to sport nutrition or nutrition in general. Throughout the whole low carb craze that swept the nation since the Atkins diet, Layne was telling anyone that would listen that carbs aren’t bad and that ‘don’t eat carbs after X time or else it will turn to fat’ theories and thoughts was a crock of shit. Well, once again, Layne was spot on.
As for the study…the researchers had 78 police officers on a low calories diet for 6 months, with one group consuming almost all of their carbohydrates at dinner while the other group consumed carbohydrates earlier the day. After the 6 month period, the group that ate the majority of their daily allowance of carbohydrates at dinner saw a greater amount of weight loss, a greater decrease in waist circumference, and a greater decrease in overall body fat.
Take home message…carbs, no matter when you eat them, don’t make you fat. If you’re fat, chances are you eat too much in general, not that you eat too much carbs or that you eat carbs at night. So the next time your personal trainer tells you not to eat carbs after a certain time or that carbs are the root of all evil, fire his ass, cause he has no idea what he’s talking about!
Unfortunately 95% of supplements on the market are nothing but a scam and that may even be an understatement. Companies market supplements in so many ways, giving you all these crazy claims as well as before and after pictures that lure you in and get you to drop all your hard earned money…and the scary part is it more often than not it works. On the other end of the spectrum, there are actually some supplements that are beneficial and worth investing some money in. One of these supplements is whey protein.
There are numerous benefits to supplementing with whey protein. One benefit is simply getting ample amounts of protein per day. Most nutritionist will tell you that athletes/bodybuilders/powerlifters consume more protein than they need while the general population doesn’t consume enough protein on a daily basis. Furthermore, whey protein supplements are also very convenient and a quick source of nutrients when you’re in a time crunch (which we all are these days), a much better option than stopping at the drive through at your favorite fast food joint or grabbing some junk at a convenience store.
Then there are the benefits of consuming whey protein for people performing strength training and/or working out. Most studies have concluded that whey protein following exercise can help enhance the muscle hypertrophy response to strength training in healthy adults by increasing protein synthesis, allowing your muscles to come back bigger and better the next time you hit the weights or go for a run.
Finally, whey protein is flat out good for your health, whether you perform any type of exercise or not. In a recent study it was reported that after 12 weeks of supplementation with whey protein, overweight and obese individuals saw a significant decrease in total cholesterol and LDL as well as fasting insulin levels compared to casein protein and/or a placebo group.
Bottom line; whey protein is a supplement that anyone and everyone can benefit from. Start adding it to your diet today!
Pal, S., Ellis, V. & Dhaliwal, S. Effects of whey protein isolate on body composition, lipids, insulin and glucose in overweight and obese individuals. Br J Nutr 104: 716-723. 2010