Nutrition
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)
There are few dietary supplements or supplements that offer as many benefits
as fish oil- or omega 3 fatty acids.
Whether you are interested in building muscle or losing fat - or simply want to do something good for your
health, omega 3 fatty acids are always worth a
supplement.
As the name suggests, fish oil comes from the tissue of fatty fish. It contains
a high amount of omega 3 fatty acids, including eicosapentaenoic acid (EPA) and
docosahexaenoic acid (DHA). These 2 fatty acids are among the most important fatty acids
of the omega 3 group.
What is eicosapentaenoic acid (EPA) good for?
A sufficient supply of eicosapentaenoic acid (EPA) can contribute to a good
immune defense, good blood clotting, healthy blood pressure and a healthy
heart rate.
New studies even show that EPA can help promote positive emotions
and contribute to a reduction in anxiety and depression.
EPA also has an anti-inflammatory effect in the body.
EPA is partly converted into DHA in the body!
What is docosahexaenoic acid (DHA) good for?
Docosahexaenoic acid (DHA) is particularly effective in the brain and retina. For example,
a sufficient supply of DHA particularly improves receptivity and
memory performance. DHA also stabilizes serotonin and
dopamine levels in the brain, which can reduce susceptibility to stress and depression.
Like EPA, DHA is anti-inflammatory.
New studies even suggest that omega 3 fatty acids can prevent joint pain
!
Omega 3 fatty acids are essential, which means that the body cannot
produce these fatty acids itself. An exogenous supply is therefore extremely important.
What are the other most important reasons to consume omega 3 fatty acids or fish oil
?
1) Healthier blood cholesterol levels
Fish oil ensures better cholesterol levels. If you do not have an optimal HDL / LDL ratio
in your body (a marker for bad cholesterol levels) then 3-6gr
fish oil / day can already do wonders for your HDL / LDL ratio. In addition,
the triglycerides in the blood are lowered - so that the blood remains thin and
does not thicken.
2) Improved bone health in old age
As you get older (especially in women in & after the menopause), the
bones become more unstable. The bones become thinner and there is a risk of osteoporosis. New
studies have shown that omega-3 fatty acids in combination with calcium can contribute to
healthier bones in old age.
3) Protection against cancer
Fish oil can also help to make you less susceptible to cancer. Every day
the body has to defend itself against the attack of free radicals. These
free radicals can promote cancer - therefore it is important to block them with
antioxidants (vegetables & fruit). Fish oil is also an antioxidant and
can therefore also help to fight free radicals.
Conclusion
Omega 3 fatty acids should always be consumed in a good ratio to omega 6 fatty acids
. Omega 6 fatty acids are mainly found in vegetable cooking oils
. An optimal ratio of omega 6 / omega 3 fatty acids should be 4 / 1
. This means that if you consume 4 grams of omega 6 fatty acids, you must consume 1 gram of omega 3
fatty acids - as omega 3 & 6 fatty acids are antagonists that can cancel each other out
(if the ratio is poor).
Evidence
Adler, AJ. (1997). Effect of garlic and fish-oil supplementation on serum lipid and lipoprotein concentrations in
hypercholesterolemic men. American Journal of Clinical Nutrition. Vol 65, 445-450.
Kruger, M.C. et al. (2007). Long-Chain Polyunsaturated Fatty Acids and the Regulation of Bone Metabolism.
Experimental Biology and Medicine. 232:1275-1288.
Caygill, C.P. et al. (1996). Fat, fish, fish oil and cancer. British J. Cancer. July; 74(1):159-164.
