MOAR PROTEIN??

I saw this abstract in my Facebook feed, and when I saw, “randomized controlled trial” in the title, I knew I had to read it because good randomized controlled trials in fitness and nutrition are hard to come by. Let’s say that I was pleasantly surprised and excited by this one; and truthfully, that doesn’t happen that often.

Before we talk about the study, I think it’s important to differentiate between “high-protein” diets and “low-something else” diets. “High protein” means that the first maconutrient of importance is protein and when figuring how much carb and fat to eat, the calories not taken up by protein are then taken up by the other two macronutrients. “Low something-else” means that the first macronutrient taken into consideration is the “something else” (these days it’s usually carbohydrate), and then the rest is available for fat and protein. This doesn’t mean that a low-carb diet is automatically a “high protein” one, or, more importantly, that a “high protein” diet is automatically a low-carb one. Read More...

Hey, ass-hat with the abstract link. Yeah. You.

[Edit: More than a few readers gave me feedback about my use of a derivative of the r-word, which has gone from a medical term still used in medical journals to a pejorative one when used in a derisive context. A small portion of my patients are developmentally delayed and understanding the power of language (being more than moderately opposed to, “That’s so gay,” referring to anything more offensive than a bus of drag-nuns–which really isn’t offensive at all since the Sisters are AWESOME (honestly, I’ve been to their parties); so I guess”gay”=”awesome”), I’ve replaced it with “Ass-hat”. I have Googled its etymology and can find no reason not to use it. Now, onto the post.]

The rate at which psuedo-information flies around has now reached epic proportions. And not in a good way. Read More...

Just because it’s brown, doesn’t mean it’s chocolate

This blog entry comes courtesy of John Woodslave who posted the link on my Facebook page.

Martin Bland’s “How to Upset the Statistical Referee” should be mandatory reading for all researchers. It’s short, gets to the point and, if everyone paid ACTUAL attention to it, would kill this blog. Read More...

Anecdotal Evidence-Based Fitness

At some point in every fitness-writer/blogger’s lifespan, there comes a point where the rubber has to meet the road. We write about fitness and nutrition and body-image, but I’m sure there are many bloggers who can (and I apologize for the use of two cliches in two sentences) talk the talk, but can’t, don’t or won’t walk the walk.

And at some point in every fitness-writer/blogger’s lifespan, there has to be come form of accountability for what he or she writes. A proponent of supplement X should probably be using supplement X and not just writing in favour of it to get paid if they really think it works. A writer who believes in workout A enough to rave about it should probably be able to show that it works at least for themselves. It’s of little value to say, “X totally works and everyone should be using X, but I don’t.” Read More...

Six people. One study. No practical outcomes. You drink protein before working out.

There is a neat research tool that I use a lot. It’s called the Web of Science. A lot of you use PubMed to find articles. You punch in a topic and it spits out a list of studies about that topic (roughly). Web of Science is a similar database, but it’s like a reverse lookup for studies. I punch in a study and Web of Science tells me about all the studies that have citied that study (i.e. have listed it in the references). This is an extremely useful tool when looking for follow-up studies.

We’ve already talked about very recent evidence about pre-workout protein and energy expenditure, so this week, I wanted to find the most recent evidence of using pre-workout protein for muscle growth, since that’s probably the REAL reason you’re drinking protein before a workout. While there are some studies that have looked at post-workout protein as well as both pre and post-workout protein, surprisingly, there haven’t been many studies on just pre-workout protein use and muscle growth. Read More...

An iPod Shuffle! For almost free! (Oh, and protein timing)

Eating protein before and after workouts has been touted to be one of the most important things you can do to decrease DOMS, increase protein synthesis, prevent protein breakdown, and in this article, increase your resting metabolic rate. The other claims…maybe I’ll tackle those another day (This post is hellishly long enough) Read More...

Whey vs Casein. Who will win?

Ok, I lied. I couldn’t find the creatine study in MSSE that we reviewed years ago as part of the Sport Medicine Journal Club. But I did find a more recent study on supplementation timing, which, after reading the article, I noticed was sponsored by AST Sport Science. And while the study on supplement timing was interesting, there was this glowing ad on the AST site that drew my attention. AST Sports Science has a product called VP2 Whey Isolate. Read More...

Is protein good for you? (or, Hire a damned methodologist already)

I was perusing the Table of Contents in the Journal of Sports Science and Medicine, and noticed a study entitled, “Effects of protein supplementation on muscular performance and resting hormonal changes in college football players.” Read More...