Nutrition Social Media and Updates
Nutrition Social Media and Updates
Pro tip: it’s not all about protein when we’re trying to put on lean body mass. Scroll through for how to use nutrition to support your strength training to put on lean mass. #sportsdietitian
⏰Confused what to eat leading up to training or a competition? Nutrient timing🏋️♀️ made simple. "Chew-nibble-sip" rule of👍referred to as "4-2-1". TM ➕4⃣ hours out the main meal you chew ➕2⃣ hours out nibble/small bites ➕1 hour out sipping on fluids https://t.co/zDzPpE2kfo https://t.co/ZcRBIBZFNx
Personalised nutrition for health and performance in esports athletes 🎮 This new review summarised data from 52 studies to establish the best nutrition, lifestyle and supplementation strategies to support… 🧠 Cognitive performance 🫀 Wellbeing …in esports athletes. Here are the key recommendations ⬇️
Regular reminder from a sports dietitian that protein powder should not make up the majority of the protein in your diet. Whole food source of protein should be the primary source, not powders, bars or other foods with added protein...
How much protein should we really be eating? Five things to know https://t.co/82fJiZEPcY #lifestylemedicine #health #pavingwellness
When you train a lot, energy availability becomes the limiter. Not just chronically (RED-S)… but acutely. Day to day. Periods where you’re under-fueled = periods where your body is tearing down rather than building up. Over a season, these add up. That’s why you need...
Sirtuins mediate the reduction of age-related oxidative damage in the cochlea under a cocoa-rich diet 📢"These results indicate that cocoa protects against oxidative damage through Sirtuins." 🍫 https://t.co/MLRfhChFYy https://t.co/BPh3sETpFm
allulose isnt just a low calorie sweetener - it also: 1) binds to GLUT2 receptors which lowers blood glucose levels 2) stimulates GLP-1 improving glycemic control and increasing satiety
Does collagen strengthen connective tissue in muscle? Protein ingestion can increase the synthesis of contractile proteins, but does the same hold true for connective proteins? https://t.co/DbUJVYNRUU https://t.co/CQ2qDGJV6H
Lifelong restriction of dietary valine has sex-specific benefits for health and lifespan in mice "Our results demonstrate for the first time that Val-R improves multiple aspects of healthspan in mice of both sexes and extends lifespan in males, and suggests that...
As a medical school professor, I teach that autophagy -- the body's cellular recycling system -- is one of the most powerful defenses against aging and disease. Now the first-ever human clinical trial proves a fasting mimicking diet activates it. Cedars-Sinai and...
NAD+ controls circadian rhythmicity during cardiac aging https://t.co/NNVx94IIC8 Fig. 2: Cardiac NAD+ decreases with aging, with restoration by supplementation with nicotinamide riboside. https://t.co/z4uSqKrYjR
Astaxanthin is a major antioxidant that's 100x more potent than vitamin E and vitamin C - protects skin against UV damage - lowers inflammation and neuroinflammation - lowers lipids and blood pressure - protects against oxidation of fats - protects the eyes - senolytic properties - lowers...
https://t.co/WV8Wkh9pPV 9 steps to improve heart health, per new dietary guidance from AHA The AHA’s guidance outlines 9 core components of a dietary pattern associated with improved cardiovascular health: 1. balancing calorie intake with physical activity to maintain a healthy weight 2. eating a...
The evidence for carnivore diets in sport 🥩🔍 This new review summarised the available evidence for carnivore and animal-based diets for sport 📚 So, does the evidence match up to the marketing claims? 🤔 Here is the science ⬇️ Reduced systemic inflammation 🛡️ 🧠...
If you’re counting macros, please don’t get hung up on everything being “perfect” or aiming for the straight zeros at the end of the day. Why? Because one, it’s exhausting. Two, there’s a 20% error allowed for calories and nutrients...
Eat more plant-based protein instead of meat, top heart health body says, contradicting RFK, Jr. https://t.co/zmQJ9b8sK3 #nutrition #health #healthylifestyle #lifestylemedicine #food
many ppl with adhd have seen improvements by doing keto and there is some research to back it up - here's one study: PMCID: PMC10431618 PMID: 37585373
Is sugar bad for athletes? https://t.co/ODzNsJFJ8o There are many factors, such as physical activity level and timing of intake, that modify the effect of sugar on health. Read the blog to learn more… https://t.co/ZasMbJlHn7
This is a very important study and I'm hearing from clinical experts in my network that the best prevention is calcium, weight bearing exercise and getting regular DXA Scans. Otherwise we're going to see a big increase in high-cost orthopedic...
Omega-3 for recovery in sports - meta-analysis 🐟 This new meta-analysis compiled data from 41 studies (over 1800 participants) to establish the effects of omega-3 supplementation of inflammation and recovery after exercise-induced stress 📚 Here is what they found ⬇️ Omega-3 supplementation significantly...
β-Nicotinamide mononucleotide prevents senescence and lipid accumulation in hepatic stellate cells by restoring SIRT1 function https://t.co/wyVHZ13QNK
Protein is crucial for not only muscle build, but also for recovery and overall longevity. Protein powder can be a quick, easy way to increase your intake in the day. Can help as a snack midday, after a workout with...
You have probably heard that egg quality is determined in the 90 days before ovulation. That is a half truth. The final 90 days get all the attention because that is when the egg is actively growing and responding to hormones...
In humans, calorie restriction slows biological aging pace by ~2–3% over 2 years (CALERIE trial) https://t.co/Eg8wBzhDpQ
Our expert session on Sodium in Sport with Dr Alan McCubbin is now available as a recording. Explore the evidence and practical implications of sodium intake in sport, with additional learning materials included and lifetime access. https://t.co/P6g1h4CxdE https://t.co/EMWBubv4Oq
You’re not gaining size, speed, or strength because of what you think matters… It’s the fact that you’re: – Skipping balanced meals – Not eating enough protein + carbs consistently – Running on low sleep (7–9 hours matters) – Staying up late scrolling instead of...
The effect of carbohydrate consumption during exercise - new meta-analysis 🥤 This new meta-analysis compiled data from 15 systematic reviews (262 RCTs) to establish the effects of carb consumption during exercise on performance 📚 Here is what they found ⬇️ 📈 A total...
Vitamin K deficiency bleeding is a preventable condition. These are real stories from real pediatricians. The risk is 1/60 of bleeding in the first few months o
#109 How To Boost NAD Levels To Fight Inflammation, Improve Recovery, and Slow Aging Dr @CharlesMBrenner with Rhonda Patrick @foundmyfitness https://t.co/EvDW71Wj2O https://t.co/9HoFCm2gIT
Omega 3 versus Omega 6 for long term health? 🐟 Omega-3 (UNDER consumed) → Supports recovery → Reduces inflammation → Improves brain + heart health → Helps you perform at a higher level 🌽 Omega-6 (OVER consumed) → Found in processed foods + seed oils → Necessary in...
Cholesterol-lowering effects of oats induced by microbially produced phenolic metabolites in metabolic syndrome: a randomized controlled trial "Here we show that microbial phenolic metabolites are driving factors for the cholesterol-lowering effect of oats.." https://t.co/Y6fmNYStmZ
https://www.channelnewsasia.com/today/big-read/malnutrition-seniors-elderly-diet-health-changes-nutrition-6018116 This is also why you need to look after your teeth. Poor dental health can affect your ability to chew. And yes, you need more protein and more calcium as you age. Not less.
The most nutritious foods for health and disease prevention 🥗 This new study introduces a new way to rank foods based on true nutritional value including factors such as… 👉 Micronutrient density 👉 Protein quality 👉 Bioavailability Establishing a new system called Nutritional Value Score...
As a medical school professor, I was trained to focus on WHAT patients eat. But this massive meta-analysis says WHEN may be just as important. 41 randomized controlled trials. 2,287 participants. Published in BMJ Medicine. The finding: time-restricted eating improved nearly every...
Creatine supplementation for performance & recovery 💪 This new review examined how creatine supplementation impacts… ⚡️ High-intensity performance 🔁 Recovery & muscle damage 🏃 Endurance & intermittent sport performance 🧠 Cognitive function & resilience …across athletic, endurance, team sport, and tactical populations 📚 Here are the...
Efficacy of Alpha-Lipoic Acid in Patients With Ischemic Heart Failure: A Double-Blind, Randomized, Placebo-Controlled Study | @JACCJournals https://t.co/nW9SbwEDfy https://t.co/qsemjmMb9k
NAD⁺ supplementation for anti-aging and wellness: a PRISMA-guided systematic review of preclinical and clinical evidence https://t.co/au5YIC11Hw https://t.co/fMsAOSQF6f
Eating protein before bed does not automatically lead to fat gain. This blog explains how it can support recovery and muscle health. Read the blog: https://t.co/z3MoMcBdza https://t.co/2m6VaOxOhP
A lot of midlife women are not failing weight loss advice. They are following advice that may be physiologically mismatched to this stage of life. In this episode of The Podcast by KevinMD, Marsha Shepherd Whitt challenges a message clinicians and patients...
Benefits of Raw Honey: 🍯 Contains polyphenols, which help protect cells from damage and reduce inflammation. 🍯Studies show it can be as effective as some over-the-counter cough medications for reducing cough frequency and severity. 🍯 Its antibacterial properties make it effective for treating...
"What should I eat for fertility?" Enough. Just eat enough. Enough calories, enough fat, enough carbs. Beyond that, prioritize nutrient dense whole foods, get adequate iron from red meat or liver, omega 3s from fatty fish, carbs from fruit and honey, generous...
For resistance-trained individuals looking to maximize fat loss while retaining lean mass, higher intakes of 2.3–3.1 g/kg/d are recommended according Ralf Jäger et al. J Int Soc Sports Nutr. 2017
If I had to recommend ☝️ one meal the night before a game or training event for max energy this would be the meal: -Roasted spinach -Coconut H20 -2 Oz of salmon -3 Oz of flank steak -Mashed sweet potatoes -Mixed fruit cup of cherries,...
Short-term higher fat intakes do not impair performance 🥑 This new study recruited 20 healthy adults to complete 2 x 5-day diets… 1️⃣ Higher fat diet (40% total energy) 2️⃣ Standard fat diet (30% total energy) Both diets were matched for total calories and...
The Vitamin D Lie Your Doctor May Still Believe The official recommendation was based on a mathematical mistake. The "normal" level on your lab report may be dangerously low. And the best fix isn't a pill — it's free https://x.com/robertlufkinmd/status/2036754584954167391
Can oxygenated water improve athletic performance? In this blog, Dr Nick Tiller and I discuss findings from a study showing oxygenated water improves cycling performance... Read here: https://t.co/buFBG5adMw https://t.co/wXVLIQ80Xl
Neuroprotective effects of ketone monoester supplementation 🧠 This new study recruited 354 US military service members engaging in airborne training 🪖 Participants consumed either… 1️⃣ Ketone monoester 2️⃣ Placebo …before and during Improved Swing Landing Trainer (ISLT) training 🪂 Cognitive, balance, blood-based biomarkers were assessed 🔍 Results...
If you’re: - drinking a protein shake instead of eating breakfast - taking creatine, BCAAs or a preworkout instead of eating carbs before a workout - skipping lunch but never missing your daily supplement stack - avoiding a post-workout meal and relying on protein...
Even small differences in sleep, physical activity and nutrition (SPAN) can have significant favorable impact vs major adverse cardiovascular events @uk_biobank, >53,000 participants, median age 63 yrs https://t.co/iZJjENsOiM https://t.co/WNiGfGGDYL
