Welcome to The Nutrition Section

Welcome to largest online library of applicable fitness information in the world. The nutrition section will teach you how to use food to achieve sustainable results and improve your health. If you have any questions or comments while reading an article, feel free to drop it on that specific article. If there’s a topic you want us to write about, let us know! We hope you enjoy reading this info and applying these concepts to better yourself and help others achieve their goals. Remember, you’ll never regret investing in your mind, body, and health or making a positive impact on others. Welcome to the SoS community!

Article List

Here’s the list of articles you’ll find in nutrition section…

All of the articles are pretty important and can help you reach your goals, but if an article is starred *** then it is extremely important with info that can really change your life.

Introductory Terms and Summary Guidelines

Calorie Restriction and Bone Health

Part 1 – What is Bone?

Part 2 – Hormones that Influence Bone Health

Part 3 – The Relationship Among an Energy Deficit, Hormones, and Bone Health

Part 4 – Preserving Your Bone Health While Shredding

Part 5 – Summary

Carb Cycling and Refeeds

Part 1 – What’s Carb Cycling?

Part 2 – Carb Cycling While Massing

Part 3 – Carb Cycling While Shredding

Part 4 – The Anabolic Carb Backload

Part 5 – Diet Breaks

Part 6 – Leptin Refeeds and When to Take a Diet Break

Part 7 – Summary

Carbohydrates

Part 1 – What are Carbs?

Part 2 – Carbs Fuel High Intensity Exercise

Part 3 – How Much Does the Literature Say We Should Eat?

Part 4 – More Carbs, More Gains

Part 5 – Simple vs. Complex Carbs and Clean Food vs. IIFYM

Part 6 – Nutrient Timing and Carbs***

Part 7 – Metabolic Flexibility***

Part 8 – Women can Burn More Fat than Men. Does this Change Carb Intake?

Part 9 – Carb Intake When You’re Starting Your Fitness Journey

Part 10 – Summary***

CISSN Study Guide 

Damage from Calorie Restriction

Part 1 – Metabolic Adaptation***

Part 2 – The Hormonal Changes of Shredding

Part 3 – Increased Mitochondrial Efficiency

Part 4 – Preserve Your Hormonal Health and Metabolism While Shredding***

Part 5 – Symptoms of Metabolic Adaptation***

Part 6 – Summary

Defeat Hunger and Cravings While Losing Body Fat

Part 1 – The Basic Principles to Reduce Hunger and Have Fat Loss Success***

Part 2 – Tips and Tricks to Suppress Hunger

Part 3 – What Hunger Related Hormones Decrease When You Energy Restrict?

Part 4 – What Hunger Related Hormones Increase When You Energy Restrict?

Part 5 – Sleep, Stress, and Hunger

Part 6 – Summary

Fat Loss, Cell Membranes Only

Part 1 – Why Muscle Loss Increases with Rapid Fat Loss

Part 2 – Fat Burning Mode

Part 3 – Nutrient Timing for Rapid Fat Loss

Part 4 – The Little Things that Expedite Fat Loss

Part 5 – Summary

Fats

Part 1 – What is Fat?

Part 2 – MUFAs and PUFAs

Part 3 – Saturated and Trans-fat

Part 4 – Hydrogenation and Cholesterol

Part 5 – Ketones and Medium Chain Triglycerides

Part 6 – How Do We Store and Breakdown Body Fat?

Part 7 – How to Add Fat to Your Diet

Part 8 – Summary***

Gaining Muscle, The Science of the Calorie Surplus

Part 1 – Quick Review of How We Grow Muscles

Part 2 – Growth Depends on Energy

Part 3 – How Genetics Influence Body Composition

Part 4 – Calorie Surplus Recommendations***

Part 5 – Gain More Muscle While Staying Lean***

Part 6 – The Science of Sculpting Using Food***

Part 7 – The Science Behind Carb Backloading***

Part 8 – Adding Food to Support New Muscle

Part 9 – Summary

How to Eat When You Train 2 Times in 1 Day

Part 1 – Can Training 2 Times Per Day Get You Faster Results?

Part 2 – Nutrition Tactics to Fuel Success

Part 3 – The Meal by Meal Breakdown

Part 4 – Bogus Crap Advocated Among Salesmen (BCAAs)

Part 5 – Summary

Intermittent Fasting

Part 1 – Intermittent Fasting and Muscle Mass

Part 2 – What Research Says on Fasting and Gains

Part 3 – The Flaws of Research***

Part 4 – Intermittent Fasting and Body Fat

Part 5 – Summary

Keto Diet

Part 1 – What is the Keto Diet?

Part 2 – Fat Loss and Performance

Part 3 – Why the Keto Diet and High Fat Diets Reduce Performance***

Part 4 – When Should Someone Use a Keto or High Fat Diet

Part 5 – Summary

Losing Body Fat, The Science of the Calorie Deficit

Part 1 – A Wrecking Ball Through Fat Loss Follies***

Part 2 – The Foundations of Fat Loss

Part 3 – Deeper Insight into Protein, Fat, and Carb Intake***

Part 4 – Refeed Science to Shape Your Physique***

Part 5 – Linear Dieting vs. Refeed Dieting

Part 6 – What to Expect When Shredding***

Part 7 – Diet Breaks

Part 8 – Summary

Meal Frequency Impacts Fat Loss, Muscle Mass, and General Health

Part 1 – Fat Loss***

Part 2 – Muscle Mass***

Part 3 – General Health

Part 4 – Hunger

Part 5 – Summary

Meal Plan Examples: 1,200 Calories 

Meal Plan Examples: 1,400 Calories 

Meal Plan Examples: 1,600 Calories 

Meal Plan Examples: 1,800 Calories 

Meal Plan Examples: 2,000 Calories 

Meal Plan Examples: 2,200 Calories

Meal Plan Examples: 2,400 Calories

Meal Plan Examples: 2,600 Calories

Meal Plan Examples: 2,800 Calories

Meal Plan Examples: 3,000 Calories

Meal Plan Examples: 3,200 Calories

Meal Plan Examples: 3,400 Calories

Meal Plan Examples: 3,600 Calories

Meal Plan Examples: 3,800 Calories

Meal Plan Examples: 4,000 Calories

Meal Plan Examples: 4,200 Calories

Meal Plan Examples: 4,400 Calories

Meal Plan Examples: 4,600 Calories

Meal Plan Examples: 4,800 Calories

Meal Plan Examples: 5,000 Calories

Metabolism

Part 1 – ATP***

Part 2 – The Energy Systems, Creatine Phosphate, Glycolysis, Oxidative Phosphorylation***

Part 3 – Fueling Exercise***

Part 4 – Summary

Micronutrients

Part 1 – Intro to Vitamins, Minerals, Heavy Metals, and Antioxidants

Part 2 – Digestion and Absorption

Part 3 – Importance, Function, and Sources***

Part 4 – United States Dietary Guidelines for Food Intake

Part 5 – Vitamin D

Part 6 – Calcium

Part 7 – Iron

Part 8 – Vitamin C

Part 9 – Antioxidants

Part 10 – Summary

Muscle Protein Synthesis 101, The Secret to Never Ending Gains

Part 1 – What are the Basic Principles of Muscle Protein Synthesis?

Part 2 – The Science of Protein Synthesis: Initiation and Elongation***

Part 3 – Why Muscle Growth Stops Even if You Have Amino Acids in Your Blood***

Part 4 – BCAAs are Energy but so are Carbs

Part 5 – Applied Gains

Part 6 – Eat More Energy, Use More Protein

Part 7 – Building One Pound of Muscle Protein Will Burn Thousands of Calories***

Part 8 – Summary***

Nutrient Digestion, Absorption, and Excretion

Part 1 – The Digestive System

Part 2 – Organs of the Digestive System Summary Table

Part 3 – The Mouth, Pharynx, Esophagus, and Stomach

Part 4 – The Liver, Gallbladder, and Pancreas

Part 5 – The Small and Large Intestine

Part 6 – What Controls Digestion?

Part 7 – The Digestion and Absorption of Protein

Part 8 – The Digestion and Absorption of Carbohydrates and Fats

Part 9 – The Digestion and Absorption of Vitamins and Minerals

Part 10 – Summary

Nutrient Timing

Part 1 – Brief Metabolism Review

Part 2 – Lifting After Meal 1 (Breakfast)

Part 3 – Cardio After Meal 1 (Breakfast)

Part 4 – The True Anabolic Window is Explained*************************************

Part 5 – Not Exercising After Meal 1

Part 6 – Meals Throughout the Day

Part 7 – The Pre-Workout Meal

Part 8 – Intraworkout Nutrition, Consume Carbs, NOT BCAAs

Part 9 – Post Workout Nutrition

Part 10 – The Before Bed Meal

Part 11 – Snacks and Cheat Meals***

Part 12 – Summary Tables*************************************

Part 13 – Summary

Protein

Part 1 – What is Protein?

Part 2 – What Research Says on How Much Protein You Should Eat and the Limitations in Research***

Part 3 – Our Recommendations on Daily Protein Intake***

Part 4 – The Importance of Protein Spacing***

Part 5 – The Importance of Leucine***

Part 6 – A Brief Outline of Animal and Plant Protein

Part 7 – How Much Protein Should You Eat Per Meal?***

Part 8 – Before Bed Protein***

Part 9 – Examples on Calculating Protein Intake at Each Meal

Part 10 – Summary

Repairing a Slow Metabolism, The Step by Step Guide

Part 1 – What Does a Healthy Energy Balance Look Like?***

Part 2 – Minimizing Weight Gain When You Increase Your Calorie Intake

Part 3 – Accelerate Your Metabolism While Minimizing Weight Gain

Part 4 – Dive Straight Into Energy Balance

Part 5 – Maximizing Metabolic Recovery

Part 6 – Summary***

Resting Metabolic Rate

Part 1 – Understanding and Estimating Your Resting Metabolic Rate***

Part 2 – Why Should You Care About Your Metabolic Rate?***

Part 3 – RMR Changing with Calorie Intake, a Deeper Look***

Part 4 – Summary

Reverse Dieting 101

Part 1 – How to Accelerate Your Metabolism after Shredding

Part 2 – Understanding Your Health After Prolonged Calorie Restriction***

Part 3 – How to Reverse Diet

Part 4 – Summary Table of Common Ways You’ll Gain Weight but NOT Fat Mass***

Part 5 – Summary