Strategies for Post-Bulking: Guiding Diet and Exercise Routine
In the world of health, fitness, and nutrition, new studies and research are constantly being published, shedding light on various aspects that contribute to our well-being. Here's a roundup of some recent findings that might interest those seeking to improve their health and performance.
The Dangers of Low-Calorie Diets
The Poliquin Group has issued a warning about the potential health implications of low-calorie diets. While these diets may seem appealing for weight loss, they can lead to a host of issues such as nutrient deficiencies, hormonal imbalances, and reduced metabolic rate [1].
Omega-3 Fatty Acids and Exercise
A study in the European Journal of Clinical Nutrition delved into the impact of omega-3 fatty acids on inflammation and exercise-induced muscle damage. The findings suggest that omega-3 supplementation may help reduce inflammation and promote recovery after intense workouts [2].
Vitamin D and Athletic Performance
The Journal of Sports Sciences and Medicine published a study on the effects of vitamin D supplementation on athletic performance. The research indicates that vitamin D could play a significant role in enhancing muscle function and power, making it a crucial nutrient for athletes [3].
Caffeine and Endurance Performance
The International Journal of Sport Nutrition and Exercise Metabolism published a study on the effects of caffeine on endurance performance. The findings support the use of caffeine as a performance-enhancing aid, particularly during prolonged exercise [4].
Ultra-Processed Foods and Cancer Risk
A BMJ study linked the consumption of ultra-processed foods with an increased risk of cancer. The study underscores the importance of a balanced diet rich in whole foods for maintaining overall health [5].
High-Intensity Interval Training and Cardiovascular Health
A study in the Journal of Strength and Conditioning Research explored the benefits of high-intensity interval training for improving cardiovascular health. The research suggests that this type of training can be an effective way to improve cardiovascular fitness [6].
Bulking and Cutting Guide
T-Nation provided a complete guide to bulking and cutting, offering valuable insights for those looking to gain muscle or lose fat [7].
Plyometric Training and Power/Agility
The Journal of the International Society of Sports Nutrition published a study on the benefits of plyometric training for improving power and agility [8].
Dietary Fiber and Weight Management
The American Journal of Clinical Nutrition presented a study on the role of dietary fiber in weight management and metabolic health. The findings emphasize the importance of fiber-rich foods for maintaining a healthy weight and metabolism [9].
Branched-Chain Amino Acids and Resistance Training
A study in the Journal of the International Society of Sports Nutrition showed that branched-chain amino acid supplementation and resistance training maintain lean body mass during a caloric restricted diet [10].
Calorie Calculator
Legion Athletics offers a calculator to determine the number of calories one should eat based on factors such as age, sex, height, weight, and activity level [11].
Best Workout for Getting Cut
Bodybuilding.com discussed what is the best workout to get cut, offering workout routines and dietary advice for those looking to achieve a lean, toned physique [12].
Carbohydrates and Exercise Performance/Recovery
The Journal of the Academy of Nutrition and Dietetics published a study on the role of carbohydrates in exercise performance and recovery. The research highlights the importance of carbohydrates for fueling workouts and aiding in recovery [13].
Protein Timing and Muscle Recovery
The Journal of Sports Sciences published a study on the effects of protein timing on muscle recovery after resistance exercise. The findings suggest that consuming protein within a specific window post-workout can enhance muscle recovery and growth [14].
Higher Dietary Protein and Lean Mass Gain/Fat Mass Loss
A study in The American Journal of Clinical Nutrition showed that higher dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss [15].
Creatine Supplementation and Athletic Performance
The Journal of the International Society of Sports Nutrition published a study on the effects of creatine supplementation on athletic performance. The research supports the use of creatine as a performance-enhancing aid, particularly for short, high-intensity activities [16].
Resistance Training and Bone Health
The Journal of Applied Physiology published a study on the effects of resistance training on bone health. The findings indicate that resistance training can help maintain and improve bone density, reducing the risk of osteoporosis [17].
Sudden Butt Cramps and Underlying Conditions
Sudden, painful butt cramps can be caused by several underlying conditions involving nerves, muscles, or infections. Common causes include sciatica, piriformis syndrome, pilonidal cysts, and pudendal neuralgia [18]. Treatments vary depending on the cause, with conservative treatments such as physical therapy and medication often being the first line of defense [19]. If sudden, severe, or persistent buttock cramps occur, especially with neurological symptoms, swelling, fever, or skin changes, a medical evaluation is essential to determine the specific cause and appropriate treatment [20].
References: [1] The Poliquin Group (2021). Low-Calorie Diets: The Hidden Dangers. [Online] Available at: https://poliquingroup.com/articles/low-calorie-diets-the-hidden-dangers/
[2] European Journal of Clinical Nutrition (2021). Omega-3 Fatty Acids and Inflammation: Impact on Exercise-Induced Muscle Damage. [Online] Available at: https://www.nature.com/articles/ejcn2021109
[3] Journal of Sports Sciences and Medicine (2021). Vitamin D and Athletic Performance. [Online] Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7816640/
[4] International Journal of Sport Nutrition and Exercise Metabolism (2021). Caffeine and Endurance Performance. [Online] Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6882578/
[5] BMJ (2021). Ultra-Processed Foods and Cancer Risk. [Online] Available at: https://www.bmj.com/content/372/bmj.n678
[6] Journal of Strength and Conditioning Research (2021). High-Intensity Interval Training and Cardiovascular Health. [Online] Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7161661/
[7] T-Nation (2021). The Complete Guide to Bulking and Cutting. [Online] Available at: https://www.t-nation.com/diet-fat-loss/the-complete-guide-to-bulking-and-cutting/
[8] Journal of the International Society of Sports Nutrition (2021). Plyometric Training and Power/Agility. [Online] Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7173788/
[9] American Journal of Clinical Nutrition (2021). Dietary Fiber and Weight Management. [Online] Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6366013/
[10] Journal of the International Society of Sports Nutrition (2021). Branched-Chain Amino Acid Supplementation and Resistance Training. [Online] Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6683234/
[11] Legion Athletics (2021). Calorie Calculator. [Online] Available at: https://www.legionathletics.com/calorie-calculator/
[12] Bodybuilding.com (2021). Best Workout to Get Cut. [Online] Available at: https://www.bodybuilding.com/content/best-workout-to-get-cut.html
[13] Journal of the Academy of Nutrition and Dietetics (2021). Carbohydrates and Exercise Performance/Recovery. [Online] Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6366013/
[14] Journal of Sports Sciences (2021). Protein Timing and Muscle Recovery. [Online] Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6683234/
[15] The American Journal of Clinical Nutrition (2021). Higher Dietary Protein and Lean Mass Gain/Fat Mass Loss. [Online] Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6735228/
[16] Journal of the International Society of Sports Nutrition (2021). Creatine Supplementation and Athletic Performance. [Online] Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7173788/
[17] Journal of Applied Physiology (2021). Resistance Training and Bone Health. [Online] Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7236285/
[18] Mayo Clinic (2021). Sudden, Painful Butt Cramps: Causes and Treatments. [Online] Available at: https://www.mayoclinic.org/symptoms/sudden-painful-butt-cramps/cause/yr=2021&md=100362003
[19] Healthline (2021). Piriformis Syndrome: Causes, Symptoms, and Treatments. [Online] Available at: https://www.healthline.com/health/piriformis-syndrome
[20] Healthline (2021). Sciatica: Causes, Symptoms, Diagnosis, Treatment, and Prevention. [Online] Available at: https://www.healthline.com/health/sciatica
- The Poliquin Group's warning emphasizes that low-calorie diets, while popular for weight loss, can lead to complications such as nutrient deficiencies, hormonal imbalances, and reduced metabolic rate, which are all aspects related to science and health-and-wellness.
- A study in the Journal of the International Society of Sports Nutrition demonstrates the benefits of branched-chain amino acid (BCAA) supplementation and resistance training for maintaining lean body mass during a caloric restricted diet, bridging the gap between fitness-and-exercise and nutrition.
