foods

Dedicated weightlifters are serious about their supplements. And while most supplement stashes contain protein powder, branch chain amino acids, creatine, and select vitamins, there seems to be one much-needed supplement (or mineral) missing from many gym bags: Magnesium. The often-missed...

The myths of nutrition…they just don’t seem to want to disappear. We’ve all heard them—saturated fat is bad, no carbs at night, go gluten-free or meal timing. They are all completely false and are the reason that this industry suffers from the spread of misinformation. I can’t even begin to tell...

Performing cardio, lifting heavy, hell, getting to the gym and warming your body up—they all require energy. Your muscles are much more than physical attributes giving you confidence and your desired appearance; they are your motor. Knowing that, think about this for a second. You’re going on a...

What Are “Macros” Before we go any further, the first step is to learn the basics. Macros in a nutritional sense, is short for Macronutrients which are Protein, Carbohydrate, and Fat. These are the three nutrients that provide energy in the form of calories. Protein, carbohydrates and fat add...

Amongst the countless dieting protocols spoken of and utilized throughout the world of fitness, there is always going to be that one person who likes to be considered just a clean eater. He may not count macros, carb cycle, be on a bulk or a cut, but you bet that he is eating clean! Seriously...

Why Flexible Dieting? “As to methods there may be a million and then some, but principles are few. The man who grasps principles can successfully select his own methods. The man who tries methods, ignoring principles, is sure to have trouble.” – Harrington Emmerson Almost every food has been...

This is What We Call ‘Binge Eating’ At some point in your life, you find yourself shoving enormous amounts of food down your throat: But there’s a problem: binge eating makes us come up with excuses for our behaviors: It can also lead to binge eating disorder: And if you reach that point...

By Ted KallmyerUpdated May 10, 2023 Flexible dieting is a method of eating that places no restrictions on food groups. My diet experience led me to believe some foods are good and some are bad for you. How you lost weight depended on the foods you cut out of your diet. Traditional thinking...

Fats are organic molecules made up of carbon and hydrogen elements joined together in long chains called hydrocarbons. These molecules can be constructed in different ways, which creates different types of fat and their unique properties. The molecular configuration also determines whether fats...

"Look good naked," we sometimes forget that it doesn't much matter how good you look, naked or otherwise, if you're as daid as the mullet that's packed on ice and sitting on the fishmonger's cart. Neither is it much good if you always feel crummy because you have bad chemicals gumming up the...

Debunking the Biggest Untruths Damn You, Wilburn! Sometimes I wish Wilburn Olin Atwater hadn’t become a pioneer in the field of nutrition. I’d have been happier if he’d instead become a chimney sweep, corset maker, rag picker, or some other respectable late 19th-century profession. Atwater...

What sounds good on paper doesn't always work in everyday life. The longer I've been in this game, the more clearly I've come to understand a few fundamental principles that dramatically impact the execution of a diet: Discipline is a finite and exhaustible resource. Decision fatigue is a real...

BACTERIA THAT MAKES YOU FAT OR LEAN By now you know that your body is crawling with bugs, namely friendly and not-so-friendly gut bacteria. You have about two pounds of these critters (gut flora or microbiota) in your GI tract and they pretty much control just about every aspect of your health...

I've long droned on, to anyone who would listen, about the prevalence of vitamin D deficiencies. I've bazooka'd readers with statistics about the role vitamin D plays in the prevention of a murderer's row of diseases ranging from cancer to cardiovascular disease and even the infectious diseases...

Ahh, the lean bulking diet; say what you want about the merits of trying to add pounds of muscle without adding a single ounce of extra bodyfat, but as a nutritional consultant I can tell you one thing: some of these lean bulking diets are the most meticulous and repetitive things the world has...

Every diet that's ever worked in the history of mankind simply put the dieter in a caloric deficit... even if he or she didn't know it. But instead of letting the diet dictate what people could eat, some savvy dieters realized they could still enjoy what they wanted and remain in a deficit...

"If it doesn't swim, run, or fly, or isn't green and grow in the ground, don't eat it." T Nation readers are likely familiar with the above nutrition quote, popularized by coaches like Charles Poliquin, Christian Thibaudeau, and John Berardi, just to name a few. Or maybe you've heard the late...

Chances are you're aware that the immune system is crucial for overall wellness, especially during times of the year when allergies, viruses, and bacterial infections are at their peak. However, you might not know that the integrity and function of the immune system can be significantly altered...

Chances are you're aware that the immune system is crucial for overall wellness, especially during times of the year when allergies, viruses, and bacterial infections are at their peak. However, you might not know that the integrity and function of the immune system can be significantly altered...

Whether your goal is to lose weight or build muscle, the path is actually quite a bit more straightforward than you might presume: controlling energy balance (i.e. calories in vs. calories out) and exercising accordingly. Yet, the war between clean eating and flexible dieting, aka if it fits...