Before we look at how the keto diet impacts performance and body composition, let's understand exactly what the keto diet is. A high fat diet is the broscience definition. Let's dig deeper...
Here is a summary list of the most important points from the “How to Eat When You Train 2 Times in 1 Day” article.
Training 2 times in 1 day means you're going to be eating constantly. Check out this evidence based beatdown of BCAAs to see why BCAA supplementation doesn't produce gains nor does it give you an excuse to skip meals. However, we are completely unbiased in our analysis and we will outline the 1 scenario where BCAA supplementation miiiiight be effective.
We build on the previous part by detailing how your protein, carb, and fat intake might look at each meal. When should you have a low, moderate, and high volume of protein, carbs, and fats throughout the day?
We discuss your general calorie, protein, carb, and fat intake needs. Additional detail specific to 2-a-days is provided for using the automatic calorie and macro calculator, how much protein you should eat, foods to prioritize, avoiding bloat while eating a lot of food, when to consume dietary fat, and incorporating cheat meals strategically.
Here we outline if training two times per day is more or less advantageous than training one time per day. We discuss the mental and physical aspect of training twice in one day.
Here is a summary list of the most important points from the “Gaining Muscle, The Science of the Calorie Surplus” article.
We discuss what is happening inside of your cells when you increase or decrease food and how these cellular changes impact muscle growth. We also review the concept of nutrient partitioning: where do calories go after you eat them? Can we eat strategically so more nutrients go to muscle?
We reinforce key principles of nutrient timing to help you enhance your training performance for specific workouts as well as maximize growth throughout the day and throughout the week. We also outline how to craft your nutrition plan so can easily manipulate food at any time. From planning to execution, this is food sculpture 101.
We are well aware you want to gain as little fat as possible while adding muscle. Here we go over key principles of how and when to add calories to gain muscle but stay tight.
We'll tell you what research says (cough... vague) and what we say. You can grow and stay lean as we have recommendations for all body types, goals, activity levels, training experience levels, and if you're on the sauce or not.
Some people can eat whatever and gain no fat. Some people look at a donut and gain 6 pounds. Find out how big of a role genetics plays in how you burn calories.
We all know lifting and eating protein are paramount to grow muscle. However, your carb and fat intake are often overlooked. Find out why energy will make or break your gains.
In order to eat to grow, we need to remember how we grow. Here we a have a brief review of how muscles grow with many pictures to help visual learners.
Here is a summary list of the most important points from the “Fats” article.
What's the best way to craft your diet to get the health benefits from fat consumption rather than the health decrements? We also discuss fat intake timing to help better your performance and physique goals.