Nutrition

The anabolic diet is a muscle building and fat loss nutrition program developed by Dr. Mauro DiPasquale as a method to provide steroid-free exercisers with steroid-like gains.

This guide will teach you the following:

• What a cyclic ketogenic diet (CDK) is
• The main principles of the anabolic diet
• The 3 phases of the anabolic diet: introduction, mass gain and definition phase
• How to cycle your protein, carbohydrate and fat intake
• What types of meals you should eat during the anabolic diet

The anabolic diet was introduced to the health and fitness subculture in 1995 through a book of the same name by Dr. Mauro Di Pasquale - a physician from Ontario, Canada, who specialized in sports medicine and nutrition. The anabolic diet is basically Dr. Mauro Di Pasquale's version of a cyclical ketogenic diet (CKD), although the term diet in this context stands more for "form of nutrition" than for fat loss.

In addition to his medical background in molecular biology and genetics and his medical degree, Dr. DiPasquale was a world-class powerlifter in the late seventies. After finishing his competitive career, he opened his own practice to help athletes achieve their health and fitness goals. The Anabolic Diet was one of his first books and since then he has published a handful more.

But just because the anabolic diet is one of his older works doesn't mean that it isn't still useful today, as there are a number of interesting principles underlying it. This guide will look at what the anabolic diet is, the science behind it and how you can use this form of nutrition. It will also answer some frequently asked questions on the subject.

What are cyclical ketogenic diets (CKDs)?

Before we start with the principles underlying the anabolic diet, it's useful to have a rudimentary understanding of cyclical ketogenic diets in general. Cyclical ketogenic diets are basically diets that focus on periods of low carbohydrate intake followed by short periods of carbohydrate loading to replenish the body's glycogen stores.

As ketogenic diets are inherently very low in carbohydrate (generally <10% of total macronutrient intake) and higher in protein and fat, the body relies on using fat as an energy source as its glycogen stores are depleted. Although ketogenic diets are mainly used for health and fitness purposes, they are also used in the medical field to treat epilepsy (1).

The anabolic diet

The principles behind the anabolic diet

Although Dr. DiPasquale asserts that the anabolic diet is not a ketogenic diet in the strictest sense, it is based on some of the same physiological principles. Unlike conventional dietary strategies that focus specifically on building muscle or burning fat over an extended period of time, the anabolic diet is a three-phase diet consisting of a maintenance phase, a mass-building phase and a definition phase.

If you're wondering why the program is called an anabolic diet, it's because Dr. DiPasquale believes that the macronutrient manipulations and food choices he recommends are conducive to maximizing the function of your endocrine system. He has made the cocky claim that this diet has steroid-like effects, which of course is a bit of an exaggeration.

The phases of the anabolic diet

Each phase of the anabolic diet simply alters calorie intake to support the intended goal of maintenance, bulking and weight loss. The macronutrient composition of the diet remains the same in proportion to the calorie intake (more on macronutrient manipulation later). The length of each phase can be adjusted based on your current body fat percentage and goals. A typical cycle could look like this:

Maintenance/introduction phase (weeks 1-4):

The maintenance calorie amount that Dr. DiPasquale suggests is 40 multiplied by your body mass in kilos. This phase is also referred to as the Introduction Phase, as the program uses this phase to acclimate your body to the macronutrient manipulation that underlies the anabolic diet (and which we will discuss in a moment).

Mass building phase (the length will vary based on the factors described below):

The mass building phase is slightly different in that caloric intake may need to be adjusted after a few weeks of trial and error. To determine the initial calorie intake for the mass-building phase, Dr. DiPasquale recommends that you take your ideal body weight in kilos and add 15% to that number. So let's say an exerciser has an ideal body weight of 90 kilos. He would therefore aim to increase his weight to around 103 kilos.

The mass-building phase basically lasts until you reach this target weight and Dr. DiPasquale believes that the calorie intake per day should be 44 to 55 kcal per kilo of target weight. If you gain more than 1 kilo of body mass per week, you should reduce your calorie intake slightly. If, on the other hand, you are not gaining much weight, it may be necessary to increase your calorie intake slightly.

Ideally, this phase should last until you:

A) you have reached your desired body mass, or
B) your body fat percentage is above 10%

Definition phase (the length will vary based on the factors described below):

The definition phase is pretty much the same as the maintenance phase, but with a slightly lower calorie intake to achieve the desired weekly weight loss. Dr. DiPasquale believes that a daily calorie deficit in the range of 500 to 1000 kcal per day is more than enough. He also notes that a weight loss of more than one kilo per week is too extreme and a large part of such an extreme weight loss will be muscle mass. Therefore, aim for a weight loss of 1 to 1.5 pounds per week.

To determine your daily calorie intake during this phase, take your body weight in kilos, multiply it by 40 and subtract 500 to 1000 kcal from the result.

This phase should be continued until you have reached the desired body fat percentage, which should preferably be less than 10%.

Cyclical macronutrient intake during the anabolic diet

Although the different phases of this diet have different calorie intake targets, the ratio of macronutrients remains unchanged during all phases of the anabolic diet. Dr. DiPasquale has divided the diet into two time frames: low-carbohydrate weekdays and high-carbohydrate weekends.

Monday through Friday

Focus on greatly reducing your carbohydrate intake (i.e. < 30 grams per day and ensuring your energy intake comes from fat and protein sources. Your macronutrient ratios should be as follows

• 65% of calories in the form of fat
• 30 to 35% of calories in the form of protein
• And the rest in the form of carbohydrates

Weekends

Weekends are meant to replenish your muscle glycogen stores and do something for your wellbeing if you crave carbohydrates. The macronutrient ratios at the weekend are pretty much the opposite of what you eat during the week:

• 10 to 20% of calories in the form of fat
• 10 to 20% of calories in the form of protein
• And the rest (60 to 80% of calories) in the form of carbohydrates

Alleged physiology underlying the anabolic diet

The anabolic diet is mainly based on the idea that very low carbohydrate diets force your body to draw energy from fats and/or amino acids because glucose is scarce. The second basic idea behind the anabolic diet is that androgen production correlates with saturated fat intake (2).

However, the scientific literature seems to suggest that chronic high-fat diets can cause or exacerbate insulin resistance, which would be devastating for the carbohydrate loading phase on the weekends of the anabolic diet (3). In addition, a disadvantage of restricting carbohydrate intake on weekdays is that insulin secretion will be minimal and will limit the anabolic response to meals. In this context, you should keep in mind that insulin is a highly anabolic hormone that has been shown to enhance the muscle protein synthesis response to meals beyond what would be possible with protein intake alone (4).

Food selection during the anabolic diet

Dr. DiPasquale is quite firm in his position that saturated fats are a good source of energy and are essential for optimal hormone production. Therefore, he tends to recommend the following foods for the low-carb days of the week:

• High-fat varieties of animal proteins (especially red meat)
• Whole eggs
• Full-fat dairy products such as cheese, cream, butter, etc.
• Oils, preferably rapeseed oil, peanut oil, linseed oil, macadamia oil, olive oil and coconut varieties
• Nuts and nut butters
• High-fiber vegetables, especially green vegetables such as lettuce, broccoli, celery, etc.

The key to success is to closely monitor your carbohydrate intake during the weekdays and keep it in the 5 to 10% range of your total calorie intake. You will most likely not be able to consume starchy carbohydrates during the weekdays due to carbohydrate intake from other food sources.

Example nutrition plan for a weekday (~2800 kcal):

Meal 1

• 3 whole eggs with 30g cheese, fried with a tablespoon of oil
• 2 turkey sausages
• 10g peanut butter

530 kcal/36.5g fat/36.5g protein/2.5g net carbohydrates

Meal 2

• 120g minced pork
• 1 Italian sausage
• 1.5 cups salad mix

470 kcal/32g fat/38g protein/3g net carbohydrates

Meal 3

• 120g minced beef with 30g cheese
• 1 turkey sausage
• 32g peanut butter

530 kcal/34.5g fat/40.5g protein/3g net carbohydrates

Meal 4

• 150g chicken breast fried with a tablespoon of oil
• 1 turkey sausage
• 1.5 cups salad mix with a tablespoon of linseed oil
• 21g peanut butter

500 kcal/30g fat/40.5g protein/5.25g net carbohydrates

Meal 5

• 200g low-fat cottage cheese
• 1/2 scoop whey protein
• 16g almond butter
• 5g linseed
• 1 tablespoon oil

450 kcal/27g fat/36.5g protein/9.5g net carbohydrates

Pre-/Post-Workout Shakes

• 1.5 scoops of whey protein before training
• 2 scoops of whey protein after training

360 kcal/5g fat/78g protein/8g net carbohydrates

Total daily intake

• 2840 kcal
• 165g fat of which about 40 are saturated fats
• 265g protein
• ~30g net carbohydrates

For the weekends (high carbohydrate days), food choices are not a big deal as long as you are eating adequate amounts of carbohydrates. Dr. DiPasquale recommends eating most of your carbohydrates later in the day, but this is not mandatory. Some people do better with carbohydrates and can spread them out more evenly throughout the day. An example day at the weekend could look like this:

Sample weekend diet (portion sizes vary based on your calorie intake):

• Meal 1 - Pancakes, fresh fruit and an egg white omelette
• Meal 2 - Pasta with tomato sauce, chicken breast and garlic bread
• Meal 3 - Bagel with low-fat cheese and turkey breast
• Meal 4 - Sweet potatoes and a hamburger made with extra lean ground beef
• Meal 5 - Shrimp tacos served with rice and beans

There are no strict rules about what you can eat as long as you meet your macronutrient/calorie goal each day. Dr. DiPasquale simply recommends certain foods for each time slot to give an example. The anabolic diet is not meant to eliminate specific foods or food groups from your diet. That said, you probably won't eat many grains and starchy foods during the week, but you'll have plenty of leeway for these foods on the weekend.

FAQ about the anabolic diet

Q: As a vegan, can I still follow the anabolic diet?

A: Yes, but the low-carb phase of the diet will probably be a little more complicated as you can't (or don't want to) eat eggs, animal proteins, dairy products, etc. It won't be easy to get enough protein without resorting to supplements.

Q: What supplements can I use during the anabolic diet?

A: Pretty much anything you would use on any other diet can be used on the anabolic diet. However, it is probably not practical to use weight gainers or other high carbohydrate supplements during the low carbohydrate phase of the anabolic diet.

Q: Will the anabolic diet really help me achieve steroid-like gains?

A: Probably not, to be honest.

Q: Is this diet safe for people with high cholesterol?

A: If you have any medical conditions, it's best not to discuss issues like this with your doctor.

Q: Does fiber count as part of my daily carbohydrate intake?

A: The anabolic diet does not count fiber as part of your net carbohydrate intake. However, fiber still contains calories, just like any other macronutrient.

Q: Should I use a fiber supplement like psyllium husk during the low-carb days of the anabolic diet?

A: This is entirely up to you, but if you don't eat a lot of high-fiber vegetables, it might be a wise decision to use a fiber supplement to ensure healthy digestive system function.

Q: I feel very bloated and lethargic on the weekends after high-carb meals. What should I do?

A: You can try to increase your meal frequency and spread your carbohydrates more evenly throughout the day or try to eat most of your carbohydrates later in the day as you can relax during the night and will be inactive anyway.

Q: Is it normal to feel sluggish and lethargic during the introductory phase of the anabolic diet?

> A: Dr. DiPasquale says that it can take a few weeks for the body to adjust to the anabolic diet, especially if you have been eating a higher carbohydrate diet.

Q: What should I do if my body fat is already over 10% and I want to follow the anabolic diet?

A: Do this by simply skipping the mass-building phase of the anabolic diet. As soon as you have reached your desired body fat percentage of under 10%, you can start to include the mass building phase in your plan.

Summary

Dr. DiPasquale has gained a large amount of followers over the years and much of this has to do with the influence of the anabolic diet on the health and fitness subculture. Even though this form of nutrition is based on sound principles, it also has some drawbacks and is not necessarily for everyone.

And as with pretty much any other nutritional strategy, it's wise to experiment with the anabolic diet and find what works for you and your body. Some people may have good success and perform better on the anabolic diet, while others will do better on a more balanced diet where there isn't as much fluctuation in certain macronutrients.

References:

1. Ketogenic Diet. (n.d.). Epilepsy Foundation. Retrieved October 30, 2013, from http://www.epilepsyfoundation.org/aboute
2. Dorgan, J. F., Judd, J. T., Longcope, C., Brown, C., Schatzkin, A., Clevidence, B. A., ... & Taylor, P. R. (1996). Effects of dietary fat and fiber on plasma and urine androgens and estrogens in men: a controlled feeding study. The American journal of clinical nutrition, 64(6), 850-855.
3. Kraegen, E. W., Clark, P. W., Jenkins, A. B., Daley, E. A., Chisholm, D. J., & Storlien, L. H. (1991). Development of muscle insulin resistance after liver insulin resistance in high-fat-fed rats. Diabetes, 40(11), 1397-1403.
4. Kimball, S. R., Jurasinski, C. V., Lawrence, J. C., & Jefferson, L. S. (1997). Insulin stimulates protein synthesis in skeletal muscle by enhancing the association of eIF-4E and eIF-4G. American Journal of Physiology-Cell Physiology, 272(2), C754-C759.

Source: https://www.muscleandstrength.com/expert-guides/anabolic-diet

Optimize your mass building plan supplementation and learn which supplements can help you build muscle mass more effectively.

Winter is approaching in the northern hemisphere, which means a few things: cold weather, darkness, Christmas holidays and large amounts of food. In the fitness world, these things go hand in hand with a mass-building phase. This article is for those who already have a well-thought-out training plan, a good diet and a good recovery strategy, and who also want to optimize their supplementation. The purpose of this article is to list the best 11 supplements for this phase and give the reader an overview of what these supplements are and why they can be beneficial during a mass building phase.

1. creatine monohydrate

Creatine monohydrate is a chemical that is naturally produced by the body, found in food and commercially produced as a supplement. Creatine is a real rock star for the mass building phase as it can improve exercise performance, increase muscle mass, increase anaerobic cardiovascular capacity and increase power release (1, 2). Our goals during the mass-building phase are to increase muscle mass and strength while minimizing fat gain. Creatine is king when it comes to the former and as long as you keep your diet under control, your fat gains should be minimal.

Here are the recommended dosing regimens based on the creatine dosage form used (2, 3, 4):

• Creatine Monohydrate: 0.3 grams per kilogram of body weight for 5 to 7 days for maximum replenishment of muscle creatine stores, then 5 grams per day to maintain creatine stores.
• Creatine ethyl ester: 4.5 grams per day
• Creatine nitrate: 1 to 2 grams per day
• Kre-Alkalyn: 1.5 grams per day

If creatine is taken daily, I don't see any need for a loading phase if you don't want to saturate your creatine stores a little faster. Creatine monohydrate is the cheapest option and has the same efficiency as more expensive creatine products.

2. vitamin D

Vitamin D is a fat-soluble vitamin that your body can produce itself by exposing the skin to sunlight and can be taken orally in the form of supplements. As vitamin D is a fat-soluble vitamin, taking it in combination with a small amount of fat such as fish oil or with meals containing fat will improve absorption. Wintertime goes hand in hand with minimal sun exposure and cold weather, which means we spend less time outside and our skin is exposed to less sunlight. Adequate levels of vitamin D in the blood increase levels of androgenic, muscle-building hormones, reduce the risk of cardiovascular disease, lower blood pressure, reduce the risk of bone fractures and improve mood (5). Vitamin D is a must for overall health and ensuring healthy endogenous hormone levels is optimal during the mass-building phase.

Those of us who have an office job should consider supplementing with 1000 to 2000 IU of vitamin D3 per day (6). One study showed that a daily intake of 3000 IU of vitamin D could increase androgen levels in men with low vitamin D blood levels, but could not increase these levels above normal (7). I supplement 5000 IU of vitamin D daily, but I also have pale skin, live in the Northeast, and have a history of low vitamin D levels.

3 D-Aspartic Acid (DAA)

DAA, a non-essential amino acid, is one of the most effective testosterone boosters available on the market. DAA is found naturally in foods such as soy protein and casein, but is most commonly consumed in supplement form. DAA increases the release of luteinizing hormone (LH) in humans, which stimulates the production of anabolic, muscle-building hormones and sperm production (8). One study suggests that DAA supplementation can increase T levels after just 6 days of use and by 42% after 12 days of use, and that levels fall again by 22% 3 days after stopping supplementation (9). Another study reported a 30 to 60% increase in androgen levels in infertile men after 90 days of use (9).

Increased levels of the primary male hormone are synonymous with optimal muscle growth, strength gains, increased sex drive and better recovery after exercise. DAA should be taken in doses of 2 to 3 grams per day after waking up and before training. Although there is not much information on whether DAA should be used cyclically, I have seen good results with a regimen consisting of 3 weeks of use followed by a week off. DAA is an inexpensive way to increase the body's levels of anabolic androgenic hormones, which will help you build muscle and minimize fat gain during your mass building phase.

4. ZMA

ZMA is a vitamin/mineral supplement that contains zinc monomethionine aspartate, magnesium aspartate and vitamin B6. A serving of ZMA typically contains 200-450mg of magnesium, 5-45mg of zinc and 5-15mg of vitamin B6. Zinc and magnesium are two minerals crucial for immune health, regeneration and nervous system function. In addition, the stores of these minerals are depleted by heavy sweating during strenuous physical activity. Magnesium deficiency is common in the Western world and such a deficiency can increase blood pressure, raise blood sugar levels and reduce insulin sensitivity (5).

Insulin is an important compound for muscle building and poor insulin sensitivity could lead to excessive fat gain during the mass-building phase. Zinc deficiency can lower endogenous levels of anabolic androgenic hormones, exacerbate acne and increase blood sugar levels (6). However, zinc supplementation does not appear to increase endogenous anabolic hormone levels above normal once any zinc deficiency has been corrected. As everyone should know, adequate insulin sensitivity and adequate levels of endogenous anabolic hormones are crucial for muscle growth and strength gains, which is why ZMA is an ideal supplement for the mass-building phase.

5. branched-chain amino acids (BCAAs)

The term BCAAs refers to the three amino acids leucine, isoleucine and valine. Adequate BCAA intake will increase muscle growth and repair, prevent fatigue and reduce muscle soreness (10). Pure BCAA products contain no added carbohydrates or fats, but are typically more expensive than the same amount of total protein in the form of other protein powders due to the isolation process. Those following an intermittent fasting style diet often consume BCAAs before and after a training session in a fasted state to delay the onset of fatigue and improve endurance.

It should be noted that the law of diminishing returns comes into play when you consume additional BCAAs to exceed a daily protein intake of 1 to 1.5 grams of protein per kilogram of body weight (10). Based on your protein intake and budget, you can consume 2 to 10 grams of leucine, 48-72mg of isoleucine per kilogram of body weight and 20 mg of valine per kilogram of body weight per day (10). BCAAs are an excellent way to ensure that you are in an anabolic state around the clock, which will help you optimize your muscle growth during your mass-building phase.

6. fenugreek

Fenugreek is a plant-based supplement that can increase levels of the primary male anabolic hormone and stimulate appetite. In an eight-week study, a daily 500 mg dose of fenugreek (50% fenuside) combined with a weight training program increased primary male anabolic hormone levels in healthy men (11).

Even though this increase was only in the range of a few ng/ml, any such increase helps in the world of steroid-free bodybuilding and powerlifting. This slight increase can add up to significant gains in strength and muscle mass in the long run when combined with other products that also cause a slight increase in these hormone levels.

If you are a hardgainer with a low appetite who wants to perform a mass building phase, then you should consume 40 mg per kilogram of body weight to increase your hunger and appetite (12). Although I personally have never had a problem consuming 3000+ kcal per day, Fenugreek is a very solid option to keep appetite and anabolic hormone levels high during a mass building phase.

7. beta-alanine

Beta-alanine is a precursor of carnosine, which is found in large quantities in muscle tissue and the brain. Beta-alanine supplementation increases carnosine levels, which can increase muscle endurance, power release and anaerobic exercise performance and reduce fatigue during exercise(13). In one study, 22 Division II college wrestlers and 15 football players consumed 4 grams of beta-alanine per day for 8 weeks and were able to gain more lean muscle mass than members of the placebo group (14). Considering that the goal of a mass-building phase is to build as much lean muscle mass as possible with minimal fat gain, beta-alanine appears to be an effective supplement that can help you achieve this goal.

Although beta-alanine does not need to be consumed during the pre-workout window, many users prefer to take their 2 to 5 gram serving with their pre-workout shake (15). If you've ever consumed this amount of beta-alanine in one sitting, you may be familiar with the infamous beta-alanine tingling sensation. Although this feeling is completely harmless, you can minimize it by spreading your beta-alanine dose throughout the day. Scientific research also suggests that a combined intake of creatine and beta-alanine is more effective than beta-alanine alone when it comes to improving body composition (16, 17). Beta-alanine should be one of your basic supplements due to its performance-enhancing benefits during mass building, maintenance and recomposition phases.

8 Sodium bicarbonate

You probably already have this supplement at home without knowing it. Sodium bicarbonate, also known as baking soda, is found in almost every household and can increase your power release, muscle endurance, anaerobic work capacity and aerobic performance (17). Consuming baking soda increases your bicarbonate levels, which can increase your maximum power release and overall performance during anaerobic work periods lasting 120 to 240 seconds (19). Increased maximal power and total work volume means more weight moved at higher speeds, which will provide a stronger stimulus for muscle growth and strength gains.

An increase in blood sodium bicarbonate levels can increase the total number of repetitions with a 10 to 12 RM weight and with 80% of the 1RM weight compared to a placebo (20, 21). In addition, sodium bicarbonate in combination with beta-alanine and creatine can increase power release more and reduce fatigue more compared to sodium bicarbonate alone (22, 23). In terms of timing and dosage, sodium bicarbonate should be taken 45 to 90 minutes before exercise at a dosage of 200 to 300 mg per kilogram of body weight (13).

Please note that sodium bicarbonate is extremely high in sodium and although much of this sodium is quickly excreted with adequate hydration, those on a sodium-restricted diet should avoid sodium bicarbonate. In addition, some users report digestive issues after consuming sodium bicarbonate, so I would recommend adjusting timing and dosage based on your body's response.

9. l-citrulline

L-citrulline is an amino acid that is converted by the body into L-arginine. L-arginine supplementation was once considered the best vasodilator, but recent research suggests that arginine has only a relatively small effect on nitric oxide levels, while L-citrulline supplementation has a significant effect (24). A study in which 8 grams of citrulline malate (a popular form of L-citrulline) was administered to 12 male volunteers following a resistance training protocol showed a 40% reduction in muscle soreness two days after training (25).

During a mass-building phase, adequate training volume and muscle stimulation are crucial for both muscle and strength gains. L-citrulline appears to be a solid supplement that can ensure that you can recover sufficiently from demanding training sessions and continue to train hard in the gym. And who wouldn't appreciate leaving the gym with a solid pump without feeling completely exhausted? Consume 6 to 8 grams of L-citrulline 45 to 60 minutes before your workout to increase your nitric oxide levels, boost your exercise endurance and minimize muscle soreness (26).

10. supplements to support healthy digestion

A mass-building phase requires a calorie surplus, so we need to ensure that the extra calories and nutrients are properly absorbed and contribute to muscle gain rather than fat gain. A supplement to support healthy digestion can help the stomach and intestines absorb nutrients from food, minimize bloating and a bloated feeling, and help regulate the elimination of waste products from the body. When your digestive system is well, you will perform optimally in the gym and it will also ensure that food contributes to recovery rather than stressing the digestive system. Below you will find a list of supplements to support digestion that I would recommend:

Probiotics

Follow the instructions on the label and start with one full dose per day. Vary the dosage depending on your body's response. This supplement could contain the following: Lactobacillus acidophilus, Bifidobacterium lactis, Lactobacillus brevis, Lactobacillus casei, Lactobacillus plantarum, Lactobacillus rhamnosus, Lactobacillus salivarius, Lactobacillus paracasei, Lactobacillus bulgaricus, Bifidobacterium bifidum, Bifidobacterium brevis, Bifidobacterium longum (2). Digestive enzymes

Follow the instructions on the label and start with one full dose per day. Vary the dosage depending on your body's response. These supplements may contain the following: Papain, bromelain, amylase (to break down carbohydrates), lipase (to break down fats), lactase (to break down lactose), pancreatin (to break down protein) and cellulase (to break down fiber) (28).

Ginger

Ginger is used to speed up digestion. Take 1 to 3 grams of ginger or 250 ml of ginger ale made from ginger root or 4 cups of ginger tea containing half a teaspoon of grated ginger per cup daily.

Betaine hydrochloride

Betaine hydrochloride is used to increase stomach acidity and aid protein absorption. Consume 650 mg per meal in combination with protein and adjust this dose based on how your stomach feels. Some people take three 650 mg tablets per meal and combine this product with pepsin to increase efficiency.

11. protein powder

I put protein powder last on this list because I think it's more of a food than a supplement. Nevertheless, it is extremely helpful when it comes to building muscle. Protein powder is an inexpensive and convenient way to increase protein intake, improve muscle recovery, increase protein synthesis rates and increase lean muscle mass. A low protein intake can drastically slow down your muscle building progress and reduce your performance by limiting recovery.

If you are trying to build lean muscle mass, a protein intake of 1.5 to 2.2 grams per kilogram of body weight is a good target (30). At more than 2.2 grams of protein per kilogram, the law of diminishing returns begins to take effect in terms of body composition benefits, although a protein intake of 2.2 to 4.5 grams of protein per kilogram of body weight does not have significant negative effects. Excess protein is typically converted into glucose, which is used by the body for energy. Personally, I consume about 3 grams of protein per kilogram of body weight because I find meat and protein powder delicious.

References

1. http://www.nlm.nih.gov/medlineplus/druginfo/athletes/873.html
2. http://examine.com/supplements/Creatine
3. https://www.muscleandstrength.com/store/kre-alkalyn-efx.html
4. https://www.muscleandstrength.com/store/axis-cee.html
5. http://www.vitamindcouncil.org/about-vitamin-d/how-do-i-get-the-vitamin-d-my-body-needs/
6. http://examine.com/supplements/Vitamin+D
7. http://www.ncbi.nlm.nih.gov/pubmed/21154195
8. http://www.ncbi.nlm.nih.gov/pubmed/1986088
9. http://examine.com/supplements/D-Aspartic+Acid
10. http://examine.com/supplements/Branched+Chain+Amino+Acids
11. http://www.ncbi.nlm.nih.gov/pubmed/21116018
12. http://www.ncbi.nlm.nih.gov/pubmed/11370345
13. http://examine.com/supplements/Beta-Alanine/
14. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3313163/
15. http://examine.com/supplements/Beta-Alanine/
16. http://www.ncbi.nlm.nih.gov/pubmed/17136944
17. http://www.ncbi.nlm.nih.gov/pubmed/16953366
18. http://examine.com/supplements/Sodium+Bicarbonate/
19. http://www.ncbi.nlm.nih.gov/pubmed/1331494
20. http://www.ncbi.nlm.nih.gov/pubmed/22941193
21. http://www.ncbi.nlm.nih.gov/pubmed/24126895
22. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3714561/
23. http://www.ncbi.nlm.nih.gov/pubmed/23254493
24. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3489573/
25. http://www.ncbi.nlm.nih.gov/pubmed/20386132
26. http://examine.com/supplements/Citrulline/
27. https://www.muscleandstrength.com/store/probiotic-defense.html
28. http://www.sourcenaturals.com/products/GP1111/
29. http://examine.com/supplements/Ginger/
30. http://examine.com/supplements/Whey+Protein/

Source: https://www.muscleandstrength.com/articles/11-weight-gain-supplements

Intermittent fasting has become hugely popular in recent years. This is a dietary pattern that alternates cyclically between phases of eating and fasting. However, there are still a lot of myths surrounding this topic. This article debunks the 11 most common myths about fasting, snacking and meal frequency.

1. skipping breakfast will make you fat

"Breakfast is the most important meal of the day." There is still this myth that says breakfast is special. People believe that skipping breakfast will lead to excessive hunger, cravings and weight gain.

However, although observational studies have found a statistically significant link between skipping breakfast and obesity, this link could be explained by the fact that the stereotypical 'breakfast skipper' is less health conscious overall.

Interestingly, this question was recently clarified by a randomized clinical trial that met the gold standard of scientific studies. This study was published in 2014 and compared the effects of eating breakfast versus skipping breakfast in 283 overweight and obese adults(https://www.ncbi.nlm.nih.gov/pubmed/24898236). At the end of the 16-week study phase, no difference was observed between the groups.

This study shows that it makes no difference to weight loss whether you eat breakfast or not, although there may be individual differences.

However, there are some studies that show that children and teenagers who eat breakfast tend to perform better at school.(https://www.sciencedirect.com/science/article/pii/S0002822305001513)

There are also studies of people who had long-term weight loss that show that these people tend to eat breakfast(https://www.ncbi.nlm.nih.gov/pubmed/16002825).

This is one of those things that can vary from person to person. Breakfast is beneficial for some people and not for others. However, it is certainly not essential and there is nothing magical about this meal.

Conclusion: Eating breakfast may be beneficial for some people, but it is not essential. Controlled studies show no difference between eating breakfast and not eating breakfast when it comes to weight loss.

2. eating more frequently increases metabolic rate

"Eat small meals to keep the metabolic flame burning." Many people believe that eating many smaller meals leads to an increased metabolic rate, so that your body burns more calories overall.

It is true that the body uses a certain amount of energy to digest and absorb the nutrients from a meal. This is also known as the thermic effect of food, which accounts for 20 to 30% of the calories consumed for protein, 5 to 10% for carbohydrates and 0 to 3% for fat.

On average, the thermic effect of food is somewhere in the region of 10% of the total calorie intake.

However, the only thing that matters here is the total amount of calories consumed - not the number of meals you eat.

Eating six meals of 500 kcal each has exactly the same effect as eating one meal of 1000 kcal each. Assuming an average thermal effect of 10%, this corresponds to 300 kcal in both scenarios.

This is supported by numerous human studies which show that increasing or decreasing the frequency of meals has no effect on the total amount of calories burned(https://www.ncbi.nlm.nih.gov/pubmed/9155494).

Conclusion: It makes no difference to the calories burned whether you eat more frequently or not. Only the total calorie intake and the distribution of macronutrients play a role.

3. more frequent meals help to reduce hunger

Some people believe that snacking helps prevent cravings and excessive hunger. Interestingly, several studies have looked at this issue and the results are mixed.

Although some studies suggest that more frequent meals lead to reduced hunger, other studies have found no effect, while still other studies have concluded that more frequent meals can actually increase hunger(https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/acute-effects-on-metabolism-and-appetite-profile-of-one-meal-difference-in-the-lower-range-of-meal-frequency/4AE8C3FC32CE7E456B9606F1AF963E76, https://www.sciencedirect.com/science/article/pii/S0195666399902659, https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0038632, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4391809/)

One study that compared 3 high-protein meals with 6 high-protein meals concluded that 3 meals were even better for reducing hunger(https://www.ncbi.nlm.nih.gov/pubmed/20339363).

So it seems to depend on the individual which meal frequency is better. If snacks between meals help you feel less cravings and reduce your risk of binge eating, then they are a good thing.

However, there is no evidence that snacks or more frequent meals reduce hunger for everyone. So different approaches may be best for different people.

Conclusion: There is no consistent evidence that eating more frequently reduces hunger or calorie intake. Some studies even show that more frequent meals increase hunger.

4. many smaller meals can help you lose weight

More frequent meals do not additionally stimulate the metabolic rate (i.e. there is no increase in calorie consumption). They also don't seem to reduce hunger (which means there is no reduction in food intake).

If more frequent meals have no effect on the energy balance equation, then they should also have no effect on weight loss.

In fact, this is also supported by science. Most studies conducted on this topic show that meal frequency has no effect on weight loss(https://www.ncbi.nlm.nih.gov/pubmed/26024494, https://www.ncbi.nlm.nih.gov/pubmed/26226640)

For example, a study of 16 overweight men and women found no difference in weight, fat loss or appetite when 3 daily meals were compared to 6 daily meals(https://www.ncbi.nlm.nih.gov/pubmed/19943985).

However, if you feel that you find it easier to eat less and consume less junk food when you eat more often, then this strategy could be effective for you.

Personally, I find it damn inconvenient to eat so often and it makes it even harder for me to stick to a healthy diet, but it might work for other people.

Conclusion: There is no evidence that changing your meal frequency will help you lose more weight. Most studies show that it makes no difference.

5 The brain needs a constant supply of glucose

Some people believe that their brain will stop functioning if they don't eat carbohydrates every few hours. This is based on the belief that our brain can only use glucose (in the form of blood sugar) as an energy source.

However, what is often overlooked is the fact that the body can easily produce the glucose it needs itself through a process called gluconeogenesis(https://www.ncbi.nlm.nih.gov/pubmed/19640952). However, in most cases this will not be necessary as the body stores glucose in the liver in the form of glycogen, which it can use to fuel the brain for many hours.

Even during long-term fasting or a very low-carbohydrate diet, the body can produce so-called keto bodies from dietary fats(https://www.ncbi.nlm.nih.gov/pubmed/19227486). Ketobodies can cover part of the brain's energy requirements and thus significantly reduce the need for glucose.

During a prolonged fast, the brain can therefore easily be supplied with sufficient amounts of energy by ketobodies and glucose, which is produced from proteins.

It also makes no sense from an evolutionary point of view that we should not be able to survive without a constant supply of carbohydrates. If this were the case, mankind would have died out a long time ago.

However, some people report a feeling of low blood sugar if they don't eat for a while. If this applies to you, then you may want to stick to a higher meal frequency or talk to your doctor before changing your diet.

Conclusion: The body can produce glucose itself to provide the brain with energy during longer periods of fasting. Part of the brain can also use keto bodies as an energy source.

6. eating often and snacking between meals is good for your health

It is simply not "natural" for the body to be in a state of continuous food intake. Throughout human evolution, mankind has had to endure periods of starvation.

There is also evidence that short-term fasting initiates a process of cellular repair known as autophagy, in which old and dysfunctional proteins are used as a source of energy(https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3106288/).

The process of autophagy could counteract the ageing process and reduce the risk of numerous diseases including Alzheimer's(https://www.ncbi.nlm.nih.gov/pubmed/23773064, https://www.ncbi.nlm.nih.gov/pubmed/19524509). The fact is that fasting from time to time has all sorts of benefits for metabolic health(https://www.sciencedirect.com/science/article/pii/S193152441400200X, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3946160/, https://ibimapublishing.com/articles/ENDO/2014/459119/).

There are also some studies that suggest that frequent snacking and eating may have negative effects on health and increase the risk of certain diseases.

For example, one study found that a diet with more frequent food intake combined with a high calorie intake may cause greater exacerbation of a fatty liver condition, suggesting that more frequent snacking may increase the risk of fatty liver(https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4265261/).

There are also some observational studies showing that people who eat more often are at higher risk of malignant tumors in the gut(http://cancerres.aacrjournals.org/content/52/13/3589.short, https://link.springer.com/article/10.1007%2FBF00051916).

Conclusion: It is a myth that frequent snacking is inherently good for your health. Some studies show that frequent snacking is harmful, while other studies show that occasional fasting can have significant health benefits.

7. fasting puts your body into starvation mode

A common argument against intermittent fasting is that it can put the body into a so-called starvation mode. According to these claims, fasting tricks your body into thinking it's starving, causing it to reduce your metabolic rate and prevent you from burning fat.

It's actually true that long-term weight loss can reduce the amount of calories you burn. This is the true "starvation mode" (the technical term for this is adaptive thermogenesis)(https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3673773/).

This is a real effect that adds up to a few hundred fewer calories burned per day. However, this happens during weight loss regardless of the method used. There is no evidence that this happens more often or to a greater extent with intermittent fasting than with other weight loss methods.

In fact, there is even evidence that short-term fasting can actually increase the metabolic rate. This is related to a dramatic increase in norepinephrine (noradrenaline) blood levels, which signals fat cells to break down body fat and stimulate metabolism(https://www.ncbi.nlm.nih.gov/pubmed/12107252, https://www.ncbi.nlm.nih.gov/pubmed/10837292).

Studies have shown that fasting for up to 48 hours can increase the metabolic rate by 3.6 to 14%(https://www.ncbi.nlm.nih.gov/pubmed/2405717). However, if you fast for significantly longer, this effect can be reversed and the metabolic rate can fall below the baseline value(https://www.ncbi.nlm.nih.gov/pubmed/3661473).

One study showed that fasting every other day for 22 days did not lead to a reduction in metabolic rate, while at the same time the subjects lost 4% of their fat mass, which is an impressive figure for such a short phase of only 3 weeks(https://www.ncbi.nlm.nih.gov/pubmed/15640462).

Conclusion: It is false that short-term fasting puts the body into "starvation mode". The truth is that the metabolic rate actually increases during the first 48 hours of fasting.

8. the body can only use a certain amount of protein per meal

There are some who claim that we can only digest 30 grams of protein per meal and therefore should eat every 2 to 3 hours to maximize our muscle gains. However, these claims are not supported by science.

Studies show no difference in muscle mass if you split your protein intake into more frequent smaller portions(https://www.ncbi.nlm.nih.gov/pubmed/17413096, https://www.ncbi.nlm.nih.gov/pubmed/10867039, https://www.ncbi.nlm.nih.gov/pubmed/10357740).

The most important factor for most people is the total amount of protein consumed, not how many meals that protein was divided into.

Conclusion: The body can easily use more than 30 grams of protein per meal and it is not necessary to consume protein every 2 to 3 hours.

9 Intermittent fasting makes you lose muscle

Some people believe that our body will start to burn muscle and use muscle protein for energy. It is true that this generally happens during dieting, but there is no evidence that this happens to a greater extent with intermittent fasting than with other diets.

Some studies even suggest that intermittent fasting is better for maintaining muscle mass. In one meta-study, phased calorie restriction resulted in similar weight loss to continuous calorie restriction, but less muscle mass was lost(https://www.ncbi.nlm.nih.gov/pubmed/21410865).

There is also a study in which subjects ate the same amount of calories as normal, but consumed them in the form of a large meal in the evening(https://www.ncbi.nlm.nih.gov/pubmed/17413096). These subjects lost body fat and showed a minimal (almost statistically significant) increase in muscle mass combined with a number of positive effects on other health markers.

Intermittent fasting is also popular with many bodybuilders who see this form of nutrition as an effective way to maintain large amounts of muscle mass in combination with a low body fat percentage.

Conclusion: There is no evidence that fasting causes greater muscle loss than conventional calorie restriction. In fact, some studies show that intermittent fasting may be helpful in maintaining existing muscle mass while dieting.

10. intermittent fasting is bad for your health

Some people believe that fasting can be unhealthy, but nothing could be further from the truth. Numerous studies show that intermittent fasting and intermittent calorie restriction can have amazing health benefits(https://www.sciencedirect.com/science/article/pii/S193152441400200X, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3946160/, https://ibimapublishing.com/articles/ENDO/2014/459119/).

For example, intermittent fasting alters the expression of certain genes associated with longevity and protection against certain diseases, and intermittent fasting has been shown to increase lifespan in experimental animals(https://www.ncbi.nlm.nih.gov/pubmed/24048020, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2622429/, https://academic.oup.com/geronj/article-abstract/38/1/36/570019, https://www.sciencedirect.com/science/article/pii/S0047637400001093, https://www.karger.com/Article/Abstract/212538).

It also has clear benefits for metabolic health, including improved insulin sensitivity, reduced oxidative stress, reduced inflammatory markers and a reduction in risk factors for heart disease(https://www.sciencedirect.com/science/article/pii/S193152441400200X, https://ibimapublishing.com/articles/ENDO/2014/459119/, https://www.sciencedirect.com/science/article/pii/S095528630400261X, https://www.ncbi.nlm.nih.gov/pubmed/17291990/).

Intermittent fasting may also be good for the brain, as it can increase levels of a brain hormone called brain-derived neurotrophic factor (BDNF). This could protect against depression and numerous other brain problems(https://www.ncbi.nlm.nih.gov/pubmed/16011467, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC151440/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3022308/).

Conclusion: Some people think that fasting is harmful, but the exact opposite is true. Short-term fasting has clear benefits for the body and brain.

11. intermittent fasting makes you eat too much

Some claim that intermittent fasting will not result in weight loss because it causes you to overeat during the eating window. This is partly true. After a period of fasting, people automatically tend to eat a little more than if they had not fasted. In other words, they compensate for the calories "lost" during the fast by eating more during the next meals.

However, this compensation is not complete. One study showed that people who fasted for a whole day only ate 500 extra kcal the next day(https://www.ncbi.nlm.nih.gov/pubmed/12461679). They saved about 2400 kcal on the fasting day and ate only 500 kcal more the following day, which corresponded to a total calorie reduction of 1900 kcal, which is a very high calorie deficit for only 2 days.

Intermittent fasting reduces total food intake while stimulating the metabolism. It also reduces insulin levels, increases norepinephrine levels and increases growth hormone secretion by up to five times(https://www.ncbi.nlm.nih.gov/pubmed/10837292, https://www.ncbi.nlm.nih.gov/pubmed/15640462, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC329619/, https://www.ncbi.nlm.nih.gov/pubmed/1548337).

Because of these factors, intermittent fasting will make you lose fat, not gain it. According to a 2014 meta-study, fasting for 3 to 24 weeks resulted in a weight loss of 3 to 8% and a reduction in abdominal fat of 4 to 7%(https://www.sciencedirect.com/science/article/pii/S193152441400200X).

In this study, intermittent fasting resulted in a weight loss of 0.5 pounds per week, while fasting every other day resulted in a weight loss of 1.6 pounds per week.

The truth is that intermittent fasting is one of the most effective tools for fat loss. To say that it will make you eat more, put you in starvation mode and result in weight gain is the exact opposite of reality.

Source: https://www.healthline.com/nutrition/11-myths-fasting-and-meal-frequency#section1