Tag: certified

Is PROTEIN really Muscle-Building Magic?

Posted on by EVLVfit
PROTEIN. It’s the answer to all things bodybuilding, and maybe life in general for those living the “Bro way”. The golden chalice of youth and gains is filled with chocolate-flavoured whey and chicken breast. But how do us mere mortals know how much protein we need to take in every day? And why is protein such an important aspect of getting that optimum, muscular physique?
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Is protein the golden macronutrient for muscle growth?
 
Eating protein does one essential thing for our bodies: it increases Muscle Protein synthesis (or MPS). MPS refers to the rate of protein synthesis of actual muscle fibres. This is used as a marker of muscle growth. Consistent increases in MPS will result in visible muscle growth over time.
*In order to have muscle GROWTH, our MPS must exceed muscle breakdown.
Layne Norton released a study in 2012 suggesting Leucine, an amino acid (there are 21 that make up proteins in foods), may be the most important determinant of MPS in the body.
The bottom line? Amino Acid availability (aka protein we consume) has been found to increase the stimulation of MPS and can result in higher muscle anabolism (building) than if we don’t eat adequate amounts of protein.
 
So we increase our MPS by eating more protein, and lots of it, right?
 
Well, yes and no. Just like everything else in the science world, nothing is that black and white. Yes, consuming bolus amounts of protein DOES increase our muscle protein synthesis, but there are other factors that also play a large role, like:
 
Resistance training increases MPS up to 24-48 hours

1. Resistance training has huge effects on increasing MPS 24-48 hours after your lifting session. Resistance exercise and proper nutrient intake has been shown to be significantly more effective for increasing MPS than simply nutrition or exercise on their own.

 
2. Hormones also play a huge role. Insulin and testosterone are the two most important.
The effectiveness of MPS is not maximized without the presence of insulin, which is increased the most with ingestion of carbohydrates. Studies using protein ingestion paired with carbohydrates tended to increase lean body mass more than just a protein source alone (here, here, here). This may be through insulin’s ability to stimulate nutritive flow into muscles and receptor signalling. Research suggests insulin can inhibit the increase in muscle breakdown following exercise also.
Increases in testosterone are seen after bouts of resistance exercise like weightlifting. Testosterone plays a role in our physique by decreasing protein breakdown, increasing MPS, and may improve the efficiency with which our bodies use animo acids to build new proteins. While the role of testosterone is still not fully understood, studies have shown that supplementing with testosterone increases lean body mass in test subjects (no pun intended), yet some studies have failed to see an increase in MPS just from higher testosterone levels alone. But like anything about the human body, reactions are not usually dictated by one single mechanism or hormone but rather a cascade of stimuli. 
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So, how much protein do we NEED?
 
Higher performance needs? You probably need more protein too

The current Recommended Daily Allowance (RDA) for protein intake is 0.8g per kg body weight, or 0.36g per lb. This is considered the absolute MINIMUM to meet your daily nutrient requirements. It does NOT take into account physical activity, let alone resistance training. So if you don’t do anything active and aren’t looking to change your physique in any way, use those guidelines.

 
The higher your performance needs (or the more intensely you workout) will affect your protein requirements. If you are any kind of athlete, you need to consume more than the RDA in order to reach your physique or performance goals. 
Eric Helms released a systematic review finding sufficient levels of protein for resistance-trained athletes to be 2.3-3.1g per kg (about 1.05-1.40g per lb) of fat free mass (NOT total bodyweight). Menno Henselmans’ article regarding the current research found that 0.82g per lb bodyweight to be sufficient for maximizing protein synthesis. Anything more ceases to yield any benefits, even when dieting.  
 
So the general “golden rule” of 1g per lb bodyweight circulating the gym-rat world may not be entirely necessary, but if you’re a beginner it may be a nice round number to start off with.
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What about protein timing?
 
Nutrient timing may be beneficial when it comes to gaining muscle

A 2006 study showed an increase in muscle mass and strength in people who consumed protein pre- and post-workout (versus people who didn’t, but still ate the same amount of protein throughout the day).  A 2010 study found that consuming protein immediately after a strength training session improved recovery compared to a placebo. Unfortunately, it is unclear whether it was the timing itself of the protein, or the overall protein intake that resulted in the faster recovery. Either way, there is a multitudinous amount of research pointing towards pre- and post-workout nutrition as being an important factor in your fitness goals. Research points to MPS rates being elevated up to 24 hours after your weights session, so ultimately it’s your overall intake throughout the day that matter the most. 

To MAXIMIZE your protein synthesis, Layne Norton’s research suggests consuming at least 3g of leucine per meal, and eating larger doses of protein every 4-6 hours may help maximize muscle protein synthesis (aka an anabolic effect). If you have the extra time, meal frequency might help you maximize your MPS. Eating a bolus amount of protein (30-60g) in one sitting every 4-6 hours may help to keep MPS elevated throughout the day, making your muscle building potential more consistent throughout the day. 
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What happens if you eat MORE protein than the recommended amount?
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Well, first let’s get this out of the way for you #bros: ** EATING EXTRA PROTEIN DOES NOT MEAN BUILDING MORE MUSCLE ** The key is to balance out your daily caloric intake between carbohydrates, proteins, and fats in order to maximize your physique or performance goals.
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But on that note, let’s address the critics on too much protein. 
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Too much protein – bad for the kidneys?

The biggest concern with too much protein is kidney damage, as protein does modulate renal function. if you have healthy kidneys and are not on a protein-restricted diet, there isn’t much research to suggest higher protein intake over time is damaging. Research suggests that potential damage occurs when subjects eat “too much, too fast” as opposed to increasing your protein intake over a time period. A 2000 review suggests that protein intake under 2.8g per kg (1.27g per lb) does not impair renal function in athletes. 

Same goes for the liver. There is no current evidence to suggest consistently “higher” (but still normal) protein intake is harmful to the liver, unless you consume a ton of protein after a 2-day fast of no food at all or have an unhealthy liver to begin with. 
There is also some evidence that regular exercise can help to alleviate any possible adverse effects of a higher protein intake on organ function. 
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Truth or myth? Our bodies can only absorb so much protein at one time.
Pair your protein with other macronutrient sources, like carbs and fats.

Well, kind of but not really. The small intestine, where protein is digested and absorbed into the blood stream, is very efficient at slowing digestion over time in order to absorb all the protein you consume. Keep in mind, though, that eating more protein in one sitting won’t increase your MPS past its maximum, which is usually achieved at 30-40g of animal protein to get the minimum benefit from leucine, as stated above. 

Since the potential benefits of consuming higher levels of protein include building and preserving muscle mass, burning fat, and increasing performance output, why is 20% of our daily intake suggested?
 
Well, for one protein is a terrible energy source. If we only need specific levels to maximize MPS, then the rest of our calories should be coming from fats and carbohydrates (Check out my Beginner’s Guide to Macronutrients for a breakdown of why they’re important). Other aspects of health like proper digestion (and getting enough fiber), blood sugar regulation, hormone regulation, brain function, and diet variety should also be considered- their ideal functioning needs to come from other macronutrients. Other than the present-day cave men, who really wants to eat chicken breast and tuna all day, every day? Not me, that’s for sure #GiveMeBread&PeanutButterAmIRight?
Protein intake won’t matter is calories aren’t controlled too

So, Protein = muscles, right? Yes, protein is a fuel for your body. But you still need to pair it with consistent resistance training and recovery over an extended period of time to see real physique changes like weight loss or muscle growth. 

 
The biggest thing to remember, though, is that protein will have no effect on your physique if your caloric intake is not controlled. Simply eating more protein may land you in an over-eating phase and cause you to gain fat. No matter the macronutrient, calories are calories and extra calories will be stored as fat. Also keep in mind that consuming foods high in protein doesn’t mean protein is the ONLY macronutrient in that food- it could land you in the high-fat or high-carb levels as well, so be sure to do your homework on nutrition (learn how to interpret nutrition labels here) before raising your whey-filled chalice of gains.
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Some High-protein Foods Include:
– Meats (Chicken, beef, fish, pork, etc)
– Dairy (Yogurt, cheese, milk, etc -preferably low fat options)
– Soybeans/soy products
– Eggs/Egg whites
– Protein Powders or bars (vegan or non, like whey)
– Roasted Peanuts (while low in overall protein and higher in fats, peanuts contain the highest levels of leucine per gram of protein)
– Beans/Lentils (keep in mind these are also higher in carbs)

 

Interested in coaching with EVLV fit? Head over to our coaching page to see our qualifications – and ask all your questions in our contact box! 

 

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©2018 EVLV fit

EVLV fit is not a physician or registered dietician. This website, the information disclosed on it and all of its contents are not intended to diagnose, treat, or prevent any medical health problems. It should not be used in replace of advise from a medical physician. Always consult your doctor, physician, or qualified medical health professional for health matters.

Is Organic Food BETTER for you?

Posted on by EVLVfit

You’ve been there. Standing in the grocery store making a major philosophical, ethical, and economic decision- holding a bag of organic carrots in one hand and a bag of non-organic in the other. You may remain there for a minute or more, weighing the pros and cons of your choices and, once you’ve made the steely resolve to live a longer, healthier, happier (but a little bit poorer) life, you put the non-organic carrots back on the shelf and the organic carrots in your shopping cart. You feel a sense of satisfaction, and maybe a little pride, making the decision to spend the extra two dollars on more nutritious, sustainable food. And damned if those organic carrots didn’t taste like the rich sweetness of healthier values later that night- obviously much better than those dusty old conventional carrots would’ve tasted.

Organic food has become a fast-growing trend in the past 5 to 10 years. Toting higher nutrients, better production conditions, and cancer-curing healthfulness among other things, consumers (like you and I) are willing to pay up to 50% more for organic produce than non-organic. But which claims are truly proven by research?

Does ORGANIC really mean it’s BETTER?

I’m here to help you make the most informed decision.

Based on multiple surveys, there are 4 primary reasons people buy organic foods:

  1. It is more “nutritious” (more vitamins & minerals, more antioxidants and phytochemicals)
  2. It has less toxins like pesticides, herbicides, or fertilizers
  3. It is better for the environment/ecosystem to produce organic foods
  4. It is more humane

While these claims seem conceptually legitimate, is there any science to back them up?

Let’s explore each concept from a more scientific standpoint.

1. Organic foods are more nutritious

Now, there are many ways to define “nutritious”, but I’ve broken it down into our main subcategories:

1.) Organic foods contain higher levels of micronutrients (vitamins and minerals) than conventional

Published research actually doesn’t show much significance between the nutritional value of organic vs. conventional foods. Some studies show there is a higher level of SOME nutrients in SOME foods, the main vitamins and minerals studied being vitamin C, iron, magnesium, and phosphorus. But the percentages found were not highly significant when compared to plain old non-organic foods. For example, a 21.1% higher level in iron still doesn’t raise the mineral content of that food by a significant enough amount to matter since levels were low to being with.

The bottom line: The higher levels of micronutrients found by some studies (and not by others) are so small that, unless you ate an excessive amount of one organic food (like 100 pounds of beets), you wouldn’t get a nutritionally-significant benefit from eating organic versus conventional when ONLY considering nutrient value.

2.) Organic foods have higher levels of antioxidants (including phytochemicals and phytonutrients)

Conventional practice aims to limit all the “environmental stressors” on production of foods, usually via pesticides, herbicides, fertilizers, and sometimes other predation mitigation techniques. While this allows produce to grow quickly and efficiently, it doesn’t give plants the opportunity to produce any natural defences against outside stressors (like some environment changes, predation, or competition with other organisms). Phytochemicals and phytonutrients are produced by most plants as a defense mechanism against the world around it. Antioxidants are a group of phytonutrients, some of which have been linked to potentially mitigating the effects of some disease-causing free radicals in our bodies. Conventionally-grown produce has been shown to have lower levels of these plant defence compounds than organic production, mainly because organic foods have been linked to increased opportunity for predatory attacks on foods (for example insects).

The bottom line: The jury is split on this aspect of organic production. some foods have been shown to contain higher levels of certain antioxidants than conventional, while other foods remain the same or show an insignificant difference. For example, a few studies found no difference between levels of phytonutrients between organic or conventional strawberries, lettuce products, and black currants. Yet other studies concluded that organic strawberries, apples, and peaches DID, in fact, have higher levels. So far there is no research that shows phytonutrients are in any way beneficial to your health or longevity. In fact, some studies show high doses of certain antioxidants may actually increase mortality (yikes!). 

Covering all we have thus far discussed, a systematic review of several studies looked at many aspects of “nutritiousness” of organic food and determined that any and all published literature thus far lacks strong evidence of organic foods being nutritionally superior than their conventionally-produced counterparts.

2. Organic foods lack the “toxins” used on non-organic foods

Now there are two main aspects of “toxins” people tend to consider- chemical residue from synthetic compounds used to help increase growth of foods, and micro-organisms or harmful bacteria that could make us sick.

1.) Pesticides, herbicides, and fertilizers are the main cause of concern when it comes to chemical residues. While organic practice regulates against the use of synthetic pesticides, pesticides themselves can STILL be used as long as they fall under a “safe” list and can be no less harmful for the environment or farmers. For example, sulphur is safe to use on organic produce but can cause major skin problems in the workers administering it. That being said, the workers administering pesticides to conventional produce are the most at-risk for health problems.

While organic produce has been found to possess lower levels of pesticide residues than its conventionally-grown counterparts, chemical residue still exists on both types. Additionally, there have been no findings to suggest the consumption of such low levels of “toxins”  effect our health and are actually of no concern to us when consumed in such small amounts (our bodies have been evolutionarily designed to expel most chemical compounds we don’t need or use).

2.) Some people claim that organic foods raise concerns about the concentration of bacteria, microorganisms, and/or other pathogens in the food being brought to the market. This is because organic practice tends to use more natural fertilizers and growing conditions like manure and slurry, yet may lack the strict cleaning processes or chemical deterants that would prevent microorganisms from harming us on conventional foods. It’s actually been found that the organic practices of farming can increase the chance SOME of your organic foods contain bacterial pathogens that can get passed on to us, but not by any significance. In meats, the information is inconclusive (some studies show that organic meats contain much higher levels of bacterial pathogens while other studies find no difference), and the chances of bacterial pathogens being present are generally the same regardless of farming method. There HAS been some promising research to indicate that organic production can decrease rates of antimicrobial resistant bacteria when compared with similar conventional foods.

On the note of toxins, we must discuss something people may not consider when it comes to organic produce. Allowing plants to set up their defence mechanisms in response to higher environmental stressors of organic production practice will cause them to produce natural toxins in defence. These toxins fall under the same categories as pesticides and, even though they’re naturally-produced, are considered of some concern to human health. “Phytoalexins” are one such group of toxins produced by many plants in response to a wide range of environmental stimuli present in organic production. Aflatoxins fall under that umbrella term and have been shown to cause immune-system problems and GI-toxicity, even in small amounts.

3. Organic is more sustainable for our environment

Organic production practices are considered better for the environment, being cited as contributing to less greenhouse gas emissions, healthier soil, and better ecosystems surrounding production farms. Organic production itself can be defined as an “ecological production management system” that promotes and enhances biodiversity (more plants/animals), biological cycles (more nutritive turnover and decomposition), and biological activity of soil (more active dirt critters). On average, organic farming requires less energy demands than many conventional farms. It also tends to contribute more positively to both agro biodiversity (the breeds of plants used by famers) and natural biodiversity (the wildlife/ecosystem surrounding the farms) of the land, although there is no conclusive evidence that organic farms are better at preventing soil leaching or expelling less greenhouse gas emissions per unit of land (Although since organic farms tend to be smaller in total area they technically contribute far less emissions overall). Many agree that organic production is considered more environmentally-friendly because the higher soil fertility and biodiversity may allow organic farms to be less dependant on external sources and more self-sufficient (and less wasteful) in the long run. This may be a key tool for stimulating small-scale business and supporting increased economics in areas were food security may be low.

4. Organic is more humane.

Ethical considerations actually play a large role in the drive to consume organic foods over conventional. While it’s true that, to be an organic animal producer, welfare is a key component of the system, it’s not necessarily true that the welfare regulations for organic farming are any better than the conventional regulations, especially in Canada where our animal production regulations are almost on par with many leading European countries on major meat welfare practice. While organic practices are perceived to allow animals more natural behaviour and environments, they also raise concern for lack of mitigation in the aspects of parasite control as well as dealing with disease and sickness. That being said, organic production tends to allow animals more space, time spent outdoors, prohibited teeth/beak/tail docking, and access to organic feed.

 

** There is also no convincing evidence  that organic foods taste or look any better (on average) than conventionally-produced foods (In case you were wondering). 

Oh lord! Well, what now?

We’re damned if we don’t but damned if we DO!

Either we are contaminated with synthetic pesticides or natural toxins! Either we pump animals full of antibiotics or we get overrun with parasites! Suddenly those organic carrots you cooked up for dinner don’t feel so healthy after all.. Seems like a bit of a lose-lose situation we are getting ourselves into over here, but this is why it’s crucial to look at all aspects of a topic as opposed to what you hear on the news or read about on your Facebook feed (fake news is real, people… Haven’t you heard?). 

In my own conclusion, I’d say, if you have the money to spend and want to feel good about yourself for a fleeting moment in time, buy organic. You’ll be supporting successful marketing if nothing else. But don’t feel like a horrible person if you’d rather save the extra bucks. It should be considered a beneficial method of production as opposed to a health benefit to our bodies. And if you’re missing out on certain foods because you can’t find them in the organic section, don’t just NOT get it- give the conventional stuff some love instead.

The best thing to do for yourself is to eat a balanced diet filled with a variety of whole foods like fruits, vegetables, and whole grains that (organic or not) contain high levels of antioxidants, vitamins, minerals, and fiber that aid in overall health- and be sure to always get in adequate amounts of protein!

It’s important to remember that just because a food is more natural doesn’t mean it’s naturally better for you. And, organic or not, be sure to always wash those carrots.

 

 

Interested in coaching with EVLV fit? Head over to our coaching page to see our qualifications – and ask all your questions in our contact box! 

 

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©2018 EVLV fit

EVLV fit is not a physician or registered dietician. This website, the information disclosed on it and all of its contents are not intended to diagnose, treat, or prevent any medical health problems. It should not be used in replace of advise from a medical physician. Always consult your doctor, physician, or qualified medical health professional for health matters.

 

5 things to look for in an Online Coach

5 things to look for in an Online Coach

Posted on by EVLVfit

Nowadays it seems like everyone and their dog is providing some sort of online coaching, training, or nutritional guidance – for the right price of course.

And while many of them tote great stories of success (or post  motivational quotes on their instagram pages), it can be overwhelming for the average Joe to pick a coach that is best suited for THEM and their goals. And in such a saturated health and fitness industry, GOOD COACHES can be hard to differentiate from the BAD ones.

I hear horror stories from both clients and strangers; It more often-than-not involves someone paying money to an online, social media entity with a great body- toting “get a bikini-ready body”or “lose 30 pounds in 30 days” or “Cleanse your liver and melt fat!” or.. well, you get the point (I could go on for a week so I’ll stop while I still have your attention). After the money is paid they receive a plan meant for a seasoned triathlete training for the crossfit games, a meal plan that has them eating chicken breast and broccoli 6 times a day, or a coach that withholds justifications in plans and/or never gets back to them. And trust me, people can complain all they want but it’s hard to track down an online entity to demand answers or a refund. 

Don’t just sign up with someone because their website looks fancy or their butt looks big- ALWAYS do your homework and contact your potential coach with an interrogation of your own before you fork out any money. It’s always important to remember that you are paying for a service from someone else- they should be selling themselves to YOU, not the other way around! 

If you already have a coach and are unsure if they’re the right fit for you, take a look at the list below to see if any red flags come up. If they do, you might want to consider “firing” your current coach and transitioning to someone else! 

Be sure to look for these 5 characteristics in an online coach that will help you narrow down if they’re worth it or not:

1. CREDIBLE: is your coach QUALIFIED to coach you?

At the VERY LEAST they should be certified personal trainers, preferably with a nutrition certification or specialization. Extra credit goes to those with degrees in a science, nutrition, or exercise/kinesiology field. Extra EXTRA credit to those with masters or PhD’s.

Relevant experience is also important, so be sure to ask how long they’ve been coaching or training others, or even educating themselves! It is always okay to ask for testimonials or transformations from previous clients as well. 

2. EDUCATIONAL: does your coach take the time to answer your questions and help educate you when you ask, or do they simply tell you to follow their plan?

If you are inquiring with a potentially new coach, they should be open and willing to answer ANY and ALL of your questions. They should be prompt with replies and, in my opinion, thorough grammatically as well.

If you have a current coach who is unwilling to explain WHY they are using the tactics they are on you, please go find a coach who is. Your coach should ALWAYS have solidified reasons as to why they use the methods they do. Preferably it should be backed by credible research. PLEASE don’t ever let a coach tell you they gave you a specific plan because that’s “the way it is” or that’s “how it’s done”.

3. PROMPT: does your coach get back to you in a reasonable time?

As a paying customer, your coach (unless otherwise noted in automatic replies or a pre-agreed contract) has a responsibility to their clients. That means getting back to you within 24-48 hours (under 24 hours is usually my expectation) with changes, advice, answers, or comments.

If your coach takes multiple days, or god forbid WEEKS to get back to you? Kindly request your money back and find someone who is willing to perform the service you paid them for. 

4. RATIONAL WITH CLAIMS: does your coach use marketing tactics or fad diets to reel you in?

If your coach totes “fat burning foods” , “lose 30lbs in 30 days” or supports ANY fad diets (or demonizes any food groups) please do one thing for me right now… RUN!

Don’t get distracted by a nice booty- just because they have a great body doesn’t mean they are great coaches.

Any qualified, well-educated coach knows the importance of proper nutrition but also the stupidity of claiming certain foods “make you fat” (which hasn’t been proven when macronutrients/calories are controlled), “burn fat”, “detoxify [any organ]”, “directly cause cancer” or anything else ridiculous like that.The same goes for training. “spike your testosterone with this magic workout” or “burn stomach fat with these exercises” are also irrational claims marketed for people who don’t know any better. But you reading this right now? you’re smarter than that (and much better informed now that you’ve read this article). 

The aim of a coach is to give you a nutrition or training plan that suits your goals and needs, but doesn’t give you ridiculous claims  or tells you “superfoods” will make you burn fat. 

5. GIVES OUT FLEXIBLE, CUSTOM PLANS:  does your coach take your individual needs into account when designing you a plan? Do they accommodate your specific needs?

If you can tell a coach has given you the same plan as everyone else and their pet hamsters, please don’t waste your money on them. A good coach should send you a detailed questionnaire or have a thorough phone/skype interview with you before giving out a plan – which should be individualized to your training preferences, injuries, nutritional choices, schedule, and future goals. 

your coach should encourage whole food consumption, but allow flexibility for “less nutritious” foods in moderation.

Nutritionally speaking, a good coach will encourage flexible dieting or macronutrient coaching (with appropriate fibre goals and encourage whole foods consumption), but for those that may want more structure  or don’t want to count macros, a good coach will be able to provide a flexible meal plan that lines up with your daily macronutrient intake. The plans should NEVER restrict you of certain foods, rather structure more nutritious foods a majority of the day and give you flexibility to “treat” yourself in moderation. 

Your coach should ALWAYS ask you what foods YOU like to eat before creating a custom meal plan. If someone sends you a plan without asking you any questions about your current diet or foods you ENJOY EATING, that’s a major red flag, and indicates they just gave you a cookie-cutter meal plan that hasn’t been individualized to you and your preferences. Send the plan back and find someone else.

   –  You should NEVER have to force yourself to eat a food you don’t like (case in point: no one likes tilapia).

 –  No one wants to eat chicken and asparagus 6 times a day either, nor should you have to if your coach actually knows what they are doing with your nutrition.

The same goes for training, if you like specific exercises (within reason- and it won’t lead to injury or total physical break down. Don’t ask your coach to give you America Ninja Warrior monkey bar drills if you can’t even do 10 pull-ups) your coach should be able to fit them into your weekly workout routine. Don’t ever be afraid to let your coach know what you want.

And, while this isn’t a characteristic on the list, please make sure you LIKE, BELIEVE IN, and TRUST your coach. If there is no trust in them, your motivation to stick to a plan in the long run is going to be nonexistent. 

Be picky! At the end of the day, keep in mind YOU are paying for a service from THEM, not the other way around. Never feel guilty for switching coaches if you don’t feel like the one you have isn’t right for you – or is just a bad coach in general. 

 

 

Interested in coaching with EVLV fit? Head over to our coaching page to see our qualifications – and ask all your questions in our contact box! 

 

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©2018 EVLV fit

EVLV fit is not a physician or registered dietician. This website, the information disclosed on it and all of its contents are not intended to diagnose, treat, or prevent any medical health problems. It should not be used in replace of advise from a medical physician. Always consult your doctor, physician, or qualified medical health professional for health matters.