There are so many protein and nutrition facts and myths available online these days that it has become almost impossible to sort it all out. We have several philosophies we follow to help guide athletes and active consumers alike in this often daunting task. First we trust legitimate scientific studies that are other than government subsidized. Second we truly believe there is no bad unprocessed food, just bad quantities of food and unhealthy food processing. The key is to find a balance in all you eat and drink so you can live as health and happy as possible. The following should give you a good base to follow so you don’t kill yourself with stress trying to sort out the facts from fiction.
In the end, your Mom was right, “Eat Your Vegetables!” Don’t cook them much if at all however if you desire to get more amino acids from plant based sources. Balance this with scientific studies and your own intuition when it comes to which food and drink choices make you feel and look healthy and which don’t.
Howard BV, et al. Low-fat dietary pattern and weight change over 7 years: the Women’s Health Initiative Dietary Modification Trial. Journal of the American Medical Association, 2006.
Stanhope KL, et al. Consuming fructose-sweetened, not glucose-sweetened, beverages increases visceral adiposity and lipids and decreases insulin sensitivity in overweight/obese humans. Journal of Clinical Investigation, 2009.
Schulze MB, et al. Sugar-Sweetened Beverages, Weight Gain, and Incidence of Type 2 Diabetes in Young and Middle-Aged Women. Journal of the American Medical Association, 2004.
Rong Y, et al. Egg consumption and risk of coronary heart disease and stroke: dose-response meta-analysis of prospective cohort studies. British Medical Journal, 2013.
Manninen AH. High-Protein Weight Loss Diets and Purported Adverse Effects: Where is the Evidence? Journal of the International Society of Sports Nutrition, 2004.
Westman EC, et al. Low-carbohydrate nutrition and metabolism. American Journal of Clinical Nutrition, 2007.
Hession M, et al. Systematic review of randomized controlled trials of low-carbohydrate vs. low-fat/low-calorie diets in the management of obesity and its comorbidities. Obesity Reviews, 2008.
Micha R, et al. Red and processed meat consumption and risk of incident coronary heart disease, stroke, and diabetes mellitus: a systematic review and meta-analysis. Circulation, 2010.
Kerstetter JE, et al. Dietary protein and skeletal health: a review of recent human research. Current Opinion in Lipidology, 2011.
Bonjour JP. Dietary protein: an essential nutrient for bone health. The Journal of the American College of Nutrition, 2005.
Garg R, et al. Low-salt diet increases insulin resistance in healthy subjects.Metabolism, 2011.
Ramsden CE, et al. Use of dietary linoleic acid for secondary prevention of coronary heart disease and death. British Medical Journal, 2013.
Lands WE, et al. Dietary fat and health: the evidence and the politics of prevention: careful use of dietary fats can improve life and prevent disease. Annals of the New York Academy of Sciences, 2005.
Bonthius M, et al. Dairy consumption and patterns of mortality of Australian adults. European Journal of Clinical Nutrition, 2010.
Feinman RD, et al.“A calorie is a calorie” violates the second law of thermodynamics. Nutrition Journal, 2004.
Johnston CS, et al. Postprandial thermogenesis is increased 100% on a high-protein, low-fat diet versus a high-carbohydrate, low-fat diet in healthy, young women. The Journal of the American College of Nutrition, 2002.
Bellisle F, et al. Meal frequency and energy balance. British Journal of Nutrition, 1997.
Cameron JD, et al. Increased meal frequency does not promote greater weight loss in subjects who were prescribed an 8-week equi-energetic energy-restricted diet. British Journal of Nutrition, 2010.
Brehm BJ, et al. A randomized trial comparing a very low carbohydrate diet and a calorie-restricted low fat diet on body weight and cardiovascular risk factors in healthy women. The Journal of Clinical Endocrinology & Metabolism, 2003.
Enter your email address below to receive occasional offers, discounts and promotions by email.