Nutrition

You can eat a clean diet or eat junk food, but if you're not eating fish, then your diet is not balanced. This article will show why fish oil is an essential part of any diet plan for optimal health and explain how to find a good fish oil supplement. To do this, it is important to understand how omega-3 and omega-6 fatty acids affect the body

The typical Western diet today is generally anything but healthy and balanced. Highly processed foods and unhealthy fast food often predominate and you can usually only distinguish between a poor diet and a very poor diet. Attempts to make this diet a little healthier are often limited to half-hearted actions, such as replacing cola with Diet Coke for a meal consisting of a fatty currywurst and chips. Such actions achieve little more than soothing a guilty conscience without really making the diet healthier or more balanced.

Of course, there are also some people who try to eat healthily. These people can confirm that a healthy diet is anything but easy.

Omega fatty acids

Healthy fats - especially omega fatty acids - can contribute a lot to a healthier diet. There are omega-3, omega-6 and omega-9 fatty acids, but for the purposes of this article we will focus on omega-3 and omega-6 fatty acids.

An optimal diet should contain omega-3 and omega-6 fatty acids in a ratio of 1:1, but in reality the ratio of omega-6 to omega-3 fatty acids is often more in the range of 1:10 to 1:25. This excessive intake of omega-6 fatty acids can cause problems, as can anything that is fed to the body in excessive amounts.

When the body has an abundance of omega-6 fatty acids, this initiates either an anti-inflammatory or an inflammatory response in the body. Inflammatory responses are completely natural and necessary to a lesser extent, but only if they are temporary in nature.

Beneficial vs. chronic inflammatory reactions

Inflammatory processes have a bad reputation, and wrongly so, because in essence they are nothing more than the healing process after an acute injury. Without inflammation, there would be no tissue healing process. When you sprain your foot, an inflammatory reaction sets in and causes swelling, which helps to splint the joint and prevents you from injuring the ankle further. In other words, such swelling is nothing more than the body's own bandage.

The more severe the swelling, the more severe the injury and the longer the healing process will take. Training with weights is another example of an acute and temporary inflammatory process. It is this inflammatory process that builds muscle.

One should encourage such acute inflammatory processes as they heal the body and make it stronger. This usually happens during the first 72 hours.

In contrast to acute and temporary inflammatory processes, chronic inflammatory processes, where inflammation does not stop and eventually damages tissues and organs, should be avoided. Increasing the amount of omega-6 fatty acids can make problems with inflammation worse.

Most people are likely to eat foods rich in omega-6 fatty acids, which can result in the body being in a continuous state of inflammation. The body tries to rebuild damaged tissue over and over again every time you eat.

The body will send a substance called fibrin to these areas to rebuild and will not stop as long as there is a continuous inflammatory process going on. It will continue to deposit fibrin until the muscles are no longer as soft and elastic as they should be. This will make the muscles stiff and sore. The whole body will ache and you will be tired all the time.

At this point, it is time to come back to the 1:1 ratio of omega-3 and omega-6. The reason this ratio is considered optimal is that omega-3 fatty acids prevent this excessive rebuilding of muscles and tissues by fibrin. In other words, limiting the amount of omega-6 fatty acids you consume allows for a normal healing process.

It is important to remember that omega-6 fatty acids are essential fatty acids. A complete elimination of omega-6 fatty acids from the diet is not advisable and I am not sure how this could be achieved. The easiest way to achieve a desirable omega-3 to omega-6 ratio is to increase the intake of omega-3 fatty acids.

Fish oil contains the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Nutrition experts recommend that healthy adults should eat at least two portions of fish per week - especially oily fish such as mackerel, sardines, herring or salmon. Alternatively, you can also take 1000 to 3000 mg of EPA and DHA in the form of a fish oil supplement. On average, the actual intake is far below these amounts.

Benefits and risks of fish oil

Scientific studies suggest a link between taking fish oil supplements containing EPA and DHA and the alleviation of many health problems. These benefits are so diverse that they could fill an entire book, and a complete list of all the benefits of fish oil and omega-3 fatty acids is far beyond the scope of this article.

However, depending on various factors, you should also be aware of the risks of eating fish. Children and pregnant women could be unnecessarily exposed to mercury by eating fish. However, these individuals are also at lower risk of the health problems that omega-3 fatty acids can help to combat.

However, for middle-aged and older men and postmenopausal women, the benefits of fish and fish oil far outweigh the risks.

The only known negative effect of fish oil supplementation is that high intakes, above the recommended 1 to 3 grams per day, can promote a tendency to excessive bleeding in some people. For this reason, people taking blood-thinning medication should always consult their doctor before starting fish oil supplementation.

How to recognize a good fish oil supplement

The labels on fish oil supplements can be quite misleading. If you are looking for a good fish oil supplement, you should not be confused by the advertising promises, but instead take a closer look at the list of ingredients on the back of the packet.

Here you will find the amount of EPA and DHA contained. Add these values together and choose the product with the highest sum of these values. The total amount of fish oil contained is completely irrelevant, as only the amount of EPA and DHA omega-3 fatty acids contained is of interest to the body. Incidentally, the recommended daily intake mentioned above only refers to the amount of EPA and DHA and not to the total amount of fish oil.

Most fish oil supplements only contain 30% EPA and DHA, but there are also products with an omega-3 content of up to 60%.

You can find good fish oil and omega-3 products here.

http://www.bodybuilding.com/fun/how-fish-oils-help-balance-your-nutrition-for-optimal-health.htm

Some describe it as a basic supplement that no bodybuilding supplement plan should be without, whereas others say that it does not live up to its hype. This article will therefore take a closer look at the benefits glutamine can actually have for the user.

In the diet, glutamine is found in virtually all animal products and makes up on average over 5% of the amino acids found in animal protein sources such as meat, dairy products and eggs.

Glutamine is the most abundant amino acid in the body, found not only in muscle tissue but virtually everywhere in the body, and plays a myriad of important roles in all sorts of processes in the body. Glutamine is something like the "Jack of all trades" among amino acids.

Intuitively, you would probably think that an amino acid that is so important must be an essential amino acid. However, this is not the case, as the term essential amino acid only refers to amino acids that the body cannot produce itself. However, the body can synthesize glutamine when needed, which is why glutamine is technically only a conditionally essential amino acid. Conditionally essential means that under normal circumstances the body can produce enough glutamine to meet its needs. However, there are situations in which the glutamine requirement is so high that the body's own glutamine production is not sufficient to cover this requirement. In such situations, additional glutamine must be supplied through food.

Glutamine has many supporters as a supplement. However, there are also many skeptics who say that glutamine supplementation is useless unless you are a burn victim recovering from your burns. Below we will look at some of the properties of glutamine and scientific research to help the reader decide whether or not they should supplement with glutamine.

What functions does glutamine have in the body?

Glutamine is formed in the body when the non-essential amino acid glutamic acid is broken down and combines with nitrogenous ammonia molecules. Glutamine can be thought of as a kind of nitrogen sponge that absorbs ammonia and transports nitrogen back and forth between different types of tissue, where it can be used for cell growth, tissue repair and many other functions. It has been calculated that between 30 and 50% of all nitrogen produced by the breakdown of protein is transported in the form of glutamine. In addition to this, glutamine can also be broken down back into glutamic acid, making glutamine a crucial source of ammonia and nitrogen in the body.

About 70% of the glutamine present in the body is produced in skeletal muscle, from where it is transported to the small intestine, kidneys and white blood cells. These are the dominant locations where glutamine is used.

The internal levels of this amino acid vary depending on different factors. Pregnancy and lactation deplete glutamine stores, as do exhaustive exercise, illness, starvation or fasting, rapid growth and development, and states of extreme physiological stress. These are some circumstances where an increase in glutamine intake or the use of a glutamine supplement would be appropriate.

Glutamine is also involved in the regulation of protein synthesis and degradation like no other amino acid. But there is more. Glutamine significantly influences BCAA metabolism, maintenance of the intestinal wall barrier, normal immune function, glucose formation, water transport, nerve impulse transmission and much more.

The kidneys are the primary consumers of glutamine. In the kidneys, ammonia is split off from glutamine to maintain the acid-base balance. Wherever you find ammonia in the body, you will also find glutamine. When metabolic acidosis (acidosis) increases, for example in response to intensive training or a high-protein diet, the uptake of glutamine by the kidneys increases sharply. For example, one study showed that just four days of a high protein and high fat diet was enough to cause a 25% reduction in plasma and muscle glutamine levels.

When consumption from all these competing glutamine uses begins to exceed the body's ability to produce glutamine, symptoms of glutamine deficiency can become apparent, including muscle breakdown, lack of energy and increased susceptibility to infection.

What are the uses of glutamine in sports?

Despite the many different functions of glutamine, there is little evidence that the use of glutamine in normal, healthy people directly results in an increase in muscle mass, a reduction in body fat or gains in strength. However, considering the stress that intense training places on the human body, athletes may derive certain benefits from supplementing with significant amounts of glutamine or combining glutamine with other supplements.

One study found that supplemented glutamine improved exercise performance and increased fluid and electrolyte intake in athletes suffering from mild dehydration when combined with glucose and an electrolyte drink. It has also been shown that glutamine supplementation can increase growth hormone levels in response to cycling training performed to exhaustion.

Extracellular glutamine concentrations have been shown to activate the mTOR signaling pathway, which is responsible for muscle growth by stimulating protein synthesis. In this context, however, it was necessary - as is so often the case - for other factors to be fulfilled in addition to glutamine supplementation. The mTOR signaling pathway appears to additionally require the presence of BCAAs - and leucine in particular - as well as a minimum level of cellular hydration.

In another study, track and field athletes who consumed 4 grams of glutamine per day in conjunction with a creatine loading phase and maintenance dose over an 8-week period showed greater gains in lean body mass than athletes who used creatine alone. This sounds significant, but it is difficult to draw definite conclusions after only eight weeks and such a low dosage. It would be interesting to know whether a higher glutamine dosage and/or a longer study duration would have resulted in significantly better results.

What different forms of glutamine are there and what should you combine glutamine with?

One of the most important factors to consider when choosing a glutamine product is the delivery system. If you are buying a powder, capsules or tablets, then free L-glutamine is the best choice. As creatine is unstable when dissolved in liquid, you should avoid drinks and bars that are supposed to contain glutamine.

If you prefer ready-made drinks or bars, then you should look for products that contain peptide-bound glutamine such as L-alanyl-L-glutamine, glycyl-L-glutamine hydrate or another glutamine peptide, which are significantly more stable than free glutamine. When dosing these products, however, it should be borne in mind that the amount of pure glutamine in such peptide forms is typically only 65 to 70%. In other words, 10 grams of glutamine peptides contain only 6.5 to 7 grams of glutamine.

Products containing n-acetyl-L-glutamine or alpha-ketoisocaproyl glutamine (aka aKIC glutamine) are best avoided. Even though these two forms of glutamine appear to be stable, there is evidence that they are poor glutamine suppliers.

Regardless of the glutamine form, up to 90% of orally supplied glutamine is eliminated during the so-called first pass by the liver, by the cells of the digestive tract or by the immune cells in the digestive system. This means that only a fraction of the glutamine consumed will ultimately reach the bloodstream.

After choosing a form of glutamine, it's time to think about what you can combine glutamine with to enhance its effects and/or take advantage of synergies. Most important is the intake of adequate amounts of sodium and electrolytes, as glutamine transport occurs using a sodium-dependent mechanism. Glutamine has been shown to significantly increase cell volume, electrolyte uptake and hydration. This can be beneficial for both endurance athletes and strength athletes. An increase in cell volume is particularly interesting for strength athletes, as a larger cell volume is one of the aspects that promotes muscle hypertrophy. In addition, a reduction in cell volume can inhibit the mTOR signaling pathway, which is essential for stimulating protein synthesis and muscle building.

Other active ingredients or supplements that can be combined with glutamine include the following:

• BCAAs: There are two reasons why combining glutamine with branched-chain amino acids (BCAAs) can promote greater gains in muscle mass and a greater increase in performance. The first is the ammonia concentration that can be influenced by glutamine, which means that glutamine has a direct effect on BCAA metabolism. The second reason is that the activation of the mTOR signaling pathway by extracellular glutamine first requires the intake of BCAAs and primarily leucine.

• Citrulline: Glutamine acts as a precursor for arginine and nitric oxide synthesis by transporting citrulline back and forth between tissue types. The use of glutamine in combination with citrulline may increase the ability of citrulline to stimulate nitric oxide production, which may lead to better oxygen and nutrient delivery to the muscles. A better supply of nutrients and oxygen to the muscles may mean better recovery and faster muscle growth.

• Alpha Ketoglutarate: Like glutamine, alpha ketoglutarate (AKG) serves as a precursor for glutamic acid and AKG has been shown to reduce glutamine degradation in a dose-dependent manner while increasing mTOR pathway activity and glutathione activity. This means that the combination of glutamine and AKG can increase the potential for muscle growth and the production of the body's most powerful antioxidant - glutathione.

• Glucose: When the body lacks glucose, it reduces glutamine uptake and impairs cell growth.

• N-acetylglucosamine: When following a low-carbohydrate diet, the glycoprotein N-acetylglucosamine appears to be able to restore glutamine uptake and glutamine metabolism impaired by glucose deficiency, potentially improving regeneration and cell function.

How should I take glutamine and does glutamine have any side effects?

In order to achieve a significant increase in glutamine plasma concentrations, the daily glutamine intake must be relatively high and should be at least 20 to 30 grams of glutamine per day.

As a comparison, it should be mentioned that critically ill patients usually receive a constant intravenous infusion of 20 to 30 grams of glutamine per day, whereby the bioavailability of glutamine in the form of an infusion is 100%. In comparison, the bioavailability of orally administered glutamine is only 30%. In order to obtain the amount of glutamine that seriously ill patients receive, one would therefore have to take around 70 to 100 grams of glutamine orally per day.

The recommended amount of 20 to 30 grams of glutamine per day should be divided into several evenly spaced doses throughout the day, preferably consumed with meals or snacks containing carbohydrates to support glutamine uptake and utilization.

On training days, glutamine should be consumed before or during training and after training to support hydration, electrolyte transport, BCAA metabolism and recovery. You can either take 10 grams of glutamine before, during and after training or reduce these doses to 5 grams of glutamine each and take the remaining 15 grams of glutamine throughout the day in the hours before and after training.

On non-training days, you should take 5 grams of glutamine every 2 to 3 hours at regular intervals to maintain an increased glutamine plasma concentration.

A cyclical intake with intake-free phases is not necessary with glutamine. Rather, there is evidence to support the need for continuous glutamine use during periods of heavy exercise.

As far as potential side effects of glutamine are concerned, there are numerous studies that have shown no undesirable side effects with glutamine doses of up to 30 grams per day. A recent toxicity study over a period of 13 weeks concluded that no side effects were observed in male and female rats, even with the highest amount of glutamine used. Converted to humans, the glutamine dosages used in this study correspond to 0.6776 grams per kilogram of body weight, which would correspond to 54 grams of glutamine per day for an 80-kilogram athlete.

Summary

Glutamine plays a key role in a variety of processes and bodily functions that have a dramatic impact on the ability to maintain overall good health and achieve individual fitness goals. However, if you rely solely on glutamine or don't use enough glutamine, you may well be disappointed.

As with all supplements, you have to use your head with glutamine to maximize its effects. If you don't train hard, then your body will probably be able to meet its glutamine requirements without the support of supplements. However, if you are one of those exercisers who regularly push themselves to their limits, then the right use of glutamine can help to get your performance to a high level and keep it there.

Source: http://www.bodybuilding.com/fun/all-about-glutamine-your-expert-guide.html

The time-restricted Diet Plus

From TC Luoma | 01/01/16

Source: https://www.t-nation.com/diet-fat-loss/time-restricted-plus-diet

Here's what you need to know...

1. Exercisers often bounce back and forth between bulking and dieting. As a result, they spend most of their lives somewhere between defined and bulky.
2. The answer lies in adopting an extremely simple nutritional strategy that allows you to become more defined and build muscle at the same time.
3. Scientists have recently published an illuminating study highlighting the benefits of restricting food intake to periods of 9 to 12 hours per day.
4. Although this strategy has worked well in mice and is likely to work well in normal humans, it needs one or two modifications before it can be adopted by strength athletes.
5. Strength athletes are well advised to use a modified approach where they limit their food intake to a 9 to 12 hour phase, but spice up the "no food intake" phases with specific proteins to ensure sustained muscle protein synthesis.

Should I bulk up or diet?

Pretty much everyone who cares about their body development is constantly struggling with a dilemma:

"Should I eat more so that I can build muscle, possibly putting on some fat in the process? Or do I eat less so that I can become more defined, risking losing some muscle mass?"

One week we see a massive powerlifter putting on an amazing strength performance and we toy with the idea of eating and training like a powerlifter. The next week, we'll see a picture of a guy who is so exceptionally defined and muscular that he looks like he stepped out of the pages of a Marvel comic to fight evil.

Almost immediately we'll stop doing the powerlifting stuff and start working out and eating to get defined so we too can save the world.

By bouncing back and forth between these two positions, and by never really deciding on a body style or lifestyle, we live in a perpetual hell of looking good but not looking great.

However, there is a way to combine both of your desires and that way is through a relatively simple dietary adjustment. This strategy will allow you to get and stay defined without losing muscle mass. You will probably even gain muscle mass at a satisfying rate.

The intermittent fasting leprechaun

First, let's throw a nutritional gremlin out of this article before it becomes an annoying distraction.

I don't like Intermittent Fasting (IF) - at least when it comes to conventional Intermittent Fasting. While this is probably a good idea for people who suffer from type II diabetes, this strategy is not so great for people who are interested in giving their body the shape of a Greek statue.

IF may make you defined and it will probably also improve your insulin sensitivity, but there is evidence that it also limits your muscle gains.

A new study and a new way to lose fat

Having said that, I would like to look at an interesting study that is doing the rounds. It's an in-depth follow-up study to a similar study published in 2012 that produced similar results. This study involved a type of intermittent fasting that gave me an indication of how superheroes should eat when training.

Okay, this study was done with little mice, but in many cases mammalian physiology equals mammalian physiology regardless of the species involved.

Scientists at the Salk Institute in La Jolla, California fed mice four different isocaloric diet programs over a 38-week period:

• High-fat
• High fructose
• High-fat and high-fructose
• Regular mouse food

Some mice were allowed to eat whenever they wanted, while others were only allowed to eat during 9, 12 or 15 hour phases, but there was another interesting feature.

Some mice in the groups with a time-limited food intake were allowed to "cheat" at the weekend and eat whenever they wanted. Furthermore, some mice in the group that were allowed to eat whenever they wanted were switched to a time-restricted diet in the middle of the study.

Some of the results were predictable, while others were completely surprising:

• The mice that could eat whenever they wanted got sick and overweight, and their pants had to be made wider.
• Mice that ate in a 9 to 12 hour window stayed slim and healthy - even when they were allowed to cheat on weekends.
• The mice that could eat when they wanted and were switched to a time-restricted diet in the middle of the study lost the weight they had gained (the time-restricted diet not only prevented obesity, but actually reversed the weight gain).
• When mice that could eat whenever they wanted switched to a time-restricted diet, they lost 5% of their body weight within a few days.
• The time-restricted mice also had more lean muscle mass than their laxer-fed friends.

Most of this is pretty interesting, but it's probably the last result that gets our muscle-building spiderman sense ringing. Yes, the mice on time-restricted diets had more muscle, but truth be told, scientists don't yet know if these mice actually built muscle or simply maintained the muscle mass they might have lost on a free-range diet.

From fat storage to fat burning

The scientists believe it was an epigenetic response, where they believe food affects the body's internal clock and this internal clock affects the function of genes involved in metabolism.

But it probably also has something to do with insulin sensitivity. The mice with time-restricted food intake improved their insulin sensitivity to a large extent, while the mice that could eat whenever they wanted remained in the land of insulin resistance.

Finally, it has been repeatedly observed in humans that even a few hours of fasting increases insulin sensitivity and switches the body from a fat-storage mode to a fat-burning mode.

Muscle protein synthesis must continue!

Believe it or not, insulin sensitivity is one of the reasons why conventional intermittent fasting is so popular with strength athletes and non-athletes alike.

This type of fasting leads to higher insulin sensitivity and increased fat burning, but the downside has always been that it is much harder, if not impossible, to build muscle during intermittent fasting because you are not only depriving your body of calories, but also protein.

Due to this protein shortage, there are large parts of the day or night during which muscle protein synthesis comes to a complete standstill.

The solution to combining time-restricted dieting, fat burning and muscle building is to limit conventional food intake to a predetermined period of time and then somehow ensure that enough protein circulates in the body to keep muscle protein synthesis going during the rest of the day and night.

Unfortunately, eating large amounts of protein - the amounts that would trigger adequate protein synthesis - would also provide enough calories and insulin-raising amino acids to spike insulin levels and defeat the reasons for a time-restricted diet.

That being said, you couldn't call your diet intermittent fasting or a time-restricted diet if you were eating protein meals outside the confines of the time-restricted phases of food intake - this would simply be considered the normal life of a strength athlete.

There is a way around these problems and it involves the combination of time-restricted eating and spurts of highly hydrolyzed protein consisting primarily of di- and tripeptides.

This approach is perhaps the simplest of all and my human guinea pigs have had excellent results with it.

How does this nutritional approach work?

First, we determine our level of "fatness".

• If you are carrying a significant amount of body fat, then limit your food intake to a 9 hour window.
• If you just need some fine tuning because you can see at least a shadow of your abs or a few veins by your muscles, then limit your food intake to a 12 hour window.
• The groups consume one to two servings (20 grams) of highly hydrolyzed protein, consisting primarily of di- and tripeptides, during the periods without regular food intake.

The 9 hour group

Let's say you belong to the 9 hour group and eat your first meal at 7am. This means that you need to have eaten all your conventional meals by 4pm.

To maintain your protein synthesis, you consume a portion of highly hydrolyzed protein, consisting primarily of di- and tripeptides, at 19:00 and before going to bed.

The 12 hour group

Eat your first meal at 7am. This means that you need to have eaten all your conventional meals by 7pm.

To maintain your protein synthesis, consume a portion of highly hydrolyzed protein consisting primarily of di- and tripeptides before going to bed.

Options

Either group can also consume an additional serving of highly hydrolyzed protein, consisting primarily of di- and tripeptides, in the middle of the night if you're one of the few dedicated strength athletes who don't mind waking up in the middle of the night to get some nutrients.

In addition, both groups can take things a little easier on the weekend without significantly compromising your diet.

Questions and answers

I know, I know, you have questions. Like how such a comparably small amount of protein (20 grams of highly hydrolyzed protein consisting primarily of di- and tripeptides) can keep your muscle protein synthesis alive.

Won't this protein also cause an insulin spike? Why can't I use just any protein to accomplish the same thing?

Straight into the bloodstream, boom!

One serving of highly hydrolyzed protein consisting primarily of di- and tripeptides - 20 grams of protein - stimulates protein synthesis many times more than a similar amount of conventional protein.

Because of its powerful effect, you don't need to consume a lot of protein, which would not only provide a lot of calories, but also greatly increase your insulin levels - both of which would defeat the purpose of a time-restricted diet.

The reason that highly hydrolyzed protein is so effective is that it consists primarily of di- and tripeptides, which do not need to be broken down or digested further. As such, they are transported directly into the bloodstream, boom!

And these peptide structures have biological activities that go far beyond regular amino acids, which is what makes them so effective at stimulating muscle protein synthesis.

If you want to make it even more effective, you should use a highly hydrolyzed protein that is enriched with leucine. Leucine is the key factor in stimulating muscle protein synthesis after a meal. No other essential amino acid or branched-chain amino acid stimulates muscle protein synthesis as strongly as leucine.

In fact, scientists have found that a small amount of leucine (6.25 grams, to be exact) stimulated muscle protein synthesis in exercising young men as much as four times as much whey protein (25 grams).

Taking a large dose of leucine on its own is potentially problematic, as it could result in lower circulating concentrations of the other two branched-chain amino acids, isoleucine and valine.

This is why scientific research has shown that consuming all BCAAs is a better idea when it comes to maximizing muscle protein synthesis.

Keep it simple

Let's not mess up this simple nutrition plan too much.

You limit your sensible and healthy eating to either a 9 or 12 hour window depending on your amount of body fat. During the periods without regular food intake, you consume one, two or even 3 servings of leucine-enriched highly hydrolyzed protein consisting primarily of di- and tripeptides.

On the weekends, you can take it a little easier and eat outside of your time constraints.

That's all. Needless to say, you can't eat everything you want in unlimited quantities. No nutrition or diet plan can withstand such idiocy.

Furthermore, you should know how your macronutrients should be composed and what constitutes a healthy diet. You don't need me to tell you that you need to eat some fruits and vegetables.

Studies

1. Chaix, et al, "Time-Restricted Feeding is a Preventative and Therapeutic Intervention against Diverse Nutritional Challenges," Cell Metabolism, Volume 20, Issue 6, p991-1005, December 2, 2014.
2. Churchward-Venne, et al, "Leucine supplementation of a low-protein mixed macronutrient beverage enhance myofibrillar protein synthesis in young men: a double-blind, randomized trial," Am J Clin Nutr, 2014;99:1-12.

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>> Protein won't make you fat

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