Nutrition
Bulletproof Coffee is a drink that contains coffee, unsalted butter from grass-fed cattle (rich in omega-3 fatty acids) and medium-chain triglycerides (MCTs).
Medium-chain triglycerides are fats that, like all fats, provide a large amount of energy in a small volume, but are still quickly absorbed and metabolized in a similar way to carbohydrates. Medium-chain triglycerides may reduce body fat, improve the metabolism of carbohydrates and proteins, increase the absorption of essential elements such as calcium and potassium, and lower the risk of heart disease by reducing blood cholesterol and triglyceride levels.
There are claims that the Bulletproof line of beverages reduces hunger, improves mental focus and accelerates weight loss. These claims are questionable. The brain mainly uses carbohydrates as an energy source, so the high fat content of the drink will not support the brain's energy supply. Studies conducted on animals show that high-fat diets reduce mental function and promote memory loss. People use Bulletproof Coffee as a meal replacement. One cup provides more than 300 kcal, which would promote fat gain if people were eating a normal diet at the same time. Furthermore, MCTs only caused a small amount of weight loss. Fads come and go, so it will be interesting to see if Bulletproof Coffee will still be around in a year or two.
(Lipids in Health and Disease, 13: 194, 2014; The New York Times, December 14, 2014)
According to a study by Barbara Gower and Amy Goss from the University of Alabama at Birmingham, reducing carbohydrate intake from 55% of calories to 43% resulted in a reduction in body weight, abdominal fat storage and insulin resistance in overweight middle-aged adults.
The fat loss from the diets with reduced carbohydrate intake was greater in African-Americans than in European-Americans. Protein intake was the same for both diets. The lower carbohydrate intake group also showed lower blood glucose levels at rest.
Reducing carbohydrate intake has only a small positive effect on body composition and blood glucose regulation.
(Journal Nutrition, 145: 1707s - 183s, 2015)
It is extremely difficult to maintain existing muscle mass when losing fat for a competition. During a reduced calorie intake (diet), the body uses protein as an energy source. In other words, the body draws on itself.
Amy Hector and Stuart Phillips and colleagues from McMaster University in Canada found that whey protein supplements could prevent reductions in muscle protein synthesis during weight loss. They studied men and women aged 35 to 65 years who consumed 750 kcal less than normal. The subjects supplemented their diet with either whey protein or soy protein.
Whey protein effectively prevents reductions in muscle protein synthesis during weight loss.
(Journal Nutrition, published online on December 17, 2014)
Leucine is an amino acid that serves as a building block for proteins. According to a literature review by the Chinese Ministry of Agriculture, leucine is also an important regulator of protein and fat metabolism.
Leucine activates the mTOR pathway, which is crucial for muscle protein synthesis. It also promotes the growth of mitochondria, which, as cellular energy centers, are crucial for the health and longevity of cells. Leucine is particularly important as a nutrient for aging adults, breastfeeding women and people on calorie-restricted diets. Bodybuilders should take leucine supplements to increase muscle mass and reduce fat.
(Frontiers in Bioscience, Landmark, 20: 796 - 813, 2015)
A study by the University of Connecticut found that 14 days of a betaine supplementation (1.25 grams twice daily) increased muscle performance and strength (bench press and bench press throw strength, vertical jumps and isometric squats) compared to a placebo. Betaine (also known as trimethylglycine or TMG) is an amino acid compound found in wheat, spinach, seafood and beetroot. It is an important regulator of body water and is useful in reducing levels of an inflammation-promoting chemical called homocysteine, which is a major risk factor for coronary artery disease. Livestock farmers use betaine to increase muscle mass in beef cattle. Betaine supports glutathione in detoxifying liver regeneration and is useful in preventing depression.
Betaine is an important human nutrient that is rapidly absorbed and used as an osmolyte (fluid regulator) and is involved in amino acid reactions that help maintain liver, heart and kidney health. TMG reduces homocysteine blood levels and may enhance athletic performance.
(Journal International Society Of Sports Nutrition, 7: 27, 2010)
