What’s in the Nutrition Section?
Here’s a list of the articles you’ll find in the nutrition section. This list is viewable for everyone (you don’t have to be a member).
Repairing a Slow Metabolism, The Step by Step Guide: Part 1 – What Does a Healthy Energy Balance Look Like?
Undereating can result in hormonal changes that deleteriously impact your health and slow your metabolism. We begin by outlining various calorie intake recommendations provided by leading nutrition governing bodies to help you get an understanding of how many calories are needed to consume a healthy energy balance.
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Intermittent Fasting: Part 5 – Summary
Here is a summary list of the most important points from the “Intermittent Fasting” article.
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Intermittent Fasting: Part 4 – Intermittent Fasting and Body Fat
We give you a mini lit review on the relationship between intermittent fasting and body fat. We also explain the science of why intermittent fasting won't necessarily burn more fat than traditional dieting. We tackle both the applied and basic science of fasting.
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Intermittent Fasting: Part 3 – The Flaws of Research
We detail the system that is research. The drive to get tenure, cliques, bias, statistical significance, resistance training protocols, and manufactured conclusions are discussed.
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Intermittent Fasting: Part 2 – What Research Says on Fasting and Gains
We breakdown how intermittent fasting research studies can be misleading. This is a rather entertaining read and very important to understand how resistance training + nutrition interventions work.
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Intermittent Fasting: Part 1 – Intermittent Fasting and Muscle Mass
Intermittent fasting is probably the worst dieting strategy for athletes. In the opener to this article we discuss how intermittent fasting affects muscle. Fun fact - you limit growth when you limit food.
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Introductory Terms and Summary Guidelines
There's a few common terms thrown around such as metabolism, ATP, oxidation, and inflammation. Let's define them and a few more. Additionally, we talk about what's more important food or training and how you should weigh food. Lastly, we compare the US Public Nutrition Guidelines with some of the recommendations you'll find on this site.
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Start Here!
There's a lot of information on this site. Here's our recommended reading order for the nutrition portion of The Physique Encyclopedia.
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Muscle Protein Synthesis 101, The Secret to Never Ending Gains: Part 8 – Summary
Here is a summary list of the most important points from the “Muscle Protein Synthesis 101, The Secret to Never Ending Gains” article.
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Muscle Protein Synthesis 101, The Secret to Never Ending Gains: Part 6 – Eat More Energy, Use More Protein
We have new protein recommendations based on how aggressive your calorie surplus is! Our recommendations are the opposite of what you'll find in the mainstream literature but we'll explain why. We also remind you what the most important element to growing muscle is.
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Muscle Protein Synthesis 101, The Secret to Never Ending Gains: Part 5 – Applied Gains
We discuss why you can handle more protein. When take a step back and look at whole-body muscle growth over the course of many workouts rather the growth of just one muscle after a single workout, the picture portraying how much protein you should eat gets clearer.
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Muscle Protein Synthesis 101, The Secret to Never Ending Gains: Part 4 – BCAAs are Energy but so are carbs
In this section we really get into the nitty gritty science of BCAAs and why some people supplement with them. What are BCAAs doing in your muscles? Are they doing anything special or is there a cheaper alternative that does the same thing?
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Muscle Protein Synthesis 101, The Secret to Never Ending Gains: Part 3 – Why Muscle Growth Stops Even if you have amino acids in your blood
The muscle full effect states a muscle can sense its capacity to build and once it reaches its maximum building capacity, growth stops. Find out why growth stops and how you can continue growth.
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Muscle Protein Synthesis 101, The Secret to Never Ending Gains: Part 2 – The Science of Protein Synthesis: Initiation and Elongation
Building new protein chains has 2 parts. Understanding part 2, which does not completely depend on leucine, is how you understand true muscle growth.
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Muscle Protein Synthesis 101, The Secret to Never Ending Gains: part 1 – What are the Basic Principles of Muscle Protein Synthesis?
We review what muscle protein synthesis is and why it's important for your health and muscle growth.
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