Can You Really Boost Performance with Ketones?

Hello again, fitness fans!

Did you know that the body takes from multiple sources for fuel? For instance, the brain mainly uses glucose (sugar) for fuel, but it can also use ketones, such as acetone, acetoacetate and beta-hydroxybutyrate. Naturally produced through the metabolism process during low-calorie dieting, ketones not only provide fuel for the brain but can also cause euphoric sensations. The question is, would supplementing with ketones boost performance? During the Olympics, media reports speculated some cyclists were supplementing with ketones. Was it worth it? Well, according to a literature review by researchers from Maastricht University, the answer is… no, not really. The breakdown of ketones releases energy more slowly than carbohydrates, and trying to pump up your brain with these slow-moving fuels just doesn’t have an effect on physical performance.

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Are Your Supplements Safe or Dangerous?

What’s up, athletes?

It’s time to talk about supplements again, and whether or not the stuff in our cupboards is actually good for us. Consumer Reports recently called out 15 common supplement ingredients which can interact with prescription drugs, cause cancer or wreak havoc on your liver, kidneys, and heart. These supplements include pure caffeine powder, chaparral, coltsfoot, comfrey, germander, greater celandine, green tea extract powder, kava, pennyroyal oil, red yeast rice, usnic acid, anconite, lobelia, and synthetic methyl-synephrine. Yes, some of these have proven benefits, but people with health problems could find themselves in serious trouble, fast. As always, check with a doctor first! Your life is way more important than whatever advantage you could get from combining herbal supplements and prescription drugs like a mad scientist.

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Omega-3s in Fish Oil May Help Prevent Sore Muscles

Hello again, athletes.

Just about all of us have, at one point or another, experienced muscle soreness after exercise. We especially feel it after intense weight training, since our muscles endure a number of tiny tears whenever we train. Afterwards, inflammation sets in as those tears start to heal, increasing pain for a day or so in a process called delayed onset muscle soreness (DOMS). So how does fish oil help? Well, it’s still up for debate, but the idea is that because Omega-3s are good at fighting inflammation, supplementing with fish oil can help reduce the effect of DOMS. Researchers from Texas Tech University performed a study using a small pool of untrained subjects and concluded that, based on data trends alone, there’s a chance that fish oil could be beneficial. Will you try it?

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High Protein Diet Superior for Long-Term Weight Control

Hey there, fitness fans!

Once again, protein reigns supreme. How does a decrease of 10 percent in weight, 25 percent abdominal fat, 33 percent visceral fat, 10 percent blood sugar, and 40 percent insulin coupled with a 9 percent increase in lean body mass sound to you? It sounds pretty amazing to us! Those were the outstanding results of 40 overweight men and women after eating a calorie-restricted, high-protein diet during a year-long study in fat loss and weight control. The study, published in Nutrients magazine, shows that high-protein, calorie-restricted diets (especially when combined with high-intensity exercise) are far more effective than traditional low-calorie diets when it comes to losing weight and maintaining weight loss levels. Protein makes a powerhouse out of us all!

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Discouraged Ingredients Discovered in Weight-Loss Supplements

Hey hey, fellow fitness enthusiasts.

Are you the kind of person who takes a good, long look at your supplements and checks every ingredient? Or are you the kind of person who just looks at the reviews and hopes for the best? The US Food and Drug Administration keeps a list of banned and discouraged ingredients for dietary supplements, and for good reason. This list contains many potentially dangerous substances. A study led by Sarah Eichner and Laticia Shea from Denver’s Regis University School of Pharmacy discovered 51 different weight-loss supplements containing ingredients on the FDA’s list, all just within a 10-mile radius of the university. While the FDA cannot remove a product without solid evidence of its harmful effects, it may still be worth it to double-check those ingredients.

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Obesity Linked to “Beige” Fat

Welcome back, athletes!

Have you ever known someone who honestly did try their very hardest to lose weight and just couldn’t manage it without resorting to extreme measures? Scientists are getting closer to understanding the different types of fat in our bodies and how our metabolism deals with each one. Your metabolism depends on complex coupled reactions to function, extract power from food, and provide energy to your body. The different types of fat in your body are also used as energy and heat. Your brown fat, for instance, contains enzymes that are central to a process called “uncoupling” which is important for weight control. Beige fat dissipates energy as heat, regulates fat levels, and helps the body regulate temperature during colder months. The idea is that poor metabolism of beige fat may be a factor in obesity for some people.

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Probiotic Foods Aid Weight Loss

What’s up, fitness fanatics?

Today’s tip of the day is about a topic that we all like to hear more about: Losing more weight with food choices, not pills. 25 studies were combined together for a meta-analysis to conclude that probiotic-rich foods do, in fact, help people lose weight naturally. Probiotics are naturally found in yogurt, pickles, dark chocolate, and many other tasty treats. The average weight loss linked just to eating these beneficial bacteria was small, so probiotics alone won’t make you slender. However, the healthy and balanced gut composition provided by a diet rich in probiotics is linked to a variety of health benefits, ranging from fewer sick days to better breath, stronger hearts, and many other possible long-term nutritional advantages. Never a better reason to eat your yogurt!

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