Category: Dietary strategies

A 2015 study found that people with type 2 diabetes had significantly lower glucose and insulin levels after meals when they ate protein and vegetables before carbohydrates, compared to eating carbs first. This emerging field, known as 'meal sequencing,' suggests that the order in which we consume our food can be as important as the food itself for managing blood sugar and appetite.

Statistics indicate that long-term adherence to restrictive diets is a significant challenge for many people, with high dropout rates cited in studies. This has led to an increasing number of people asking: can you cycle on and off a carnivore diet to make it more sustainable?

For every gram of glycogen stored, the body retains approximately 3 grams of water, leading to potential side effects of glycogen loading. While a common practice for endurance athletes, understanding these negative impacts is crucial for a successful and comfortable race day.

According to the American College of Sports Medicine, consuming carbohydrates 1-4 hours before an endurance event can enhance performance. However, the timing and type of sugar are crucial, as a pre-competition intake of simple sugars can have both beneficial and detrimental effects, depending on the circumstances.

Research has shown that carbohydrate loading can increase the body's energy stores by up to 30% or more, significantly boosting performance. This strategic nutritional plan is designed for endurance athletes to maximize their stored fuel before a major event.

Decades of sports nutrition research have consistently shown that a high carbohydrate diet remains the evidence-based choice for athletes to optimize performance. This approach is central to fueling high-intensity training, replenishing depleted energy stores, and ensuring athletes can perform at their peak day after day.

Priming is a specific, short-term dietary strategy used by some people starting the carnivore diet, involving an initial period of intentionally overeating nutrient-dense animal products. Proponents claim this method helps to fully nourish the body and ease the difficult transition into a fat-adapted state.

Recent studies suggest that for most people, total daily protein intake is more important than timing, though distribution offers unique advantages for specific goals. This means the question, "Does it matter if you spread out your protein?", has a nuanced answer that depends heavily on your lifestyle and objectives.

A healthy gut contains a balanced mix of bacteria and yeast, but an overgrowth of the *Candida* fungus can cause various health issues. As a result, many people turn to a restrictive diet to manage symptoms, leading to the common question: can I eat Greek yogurt on a Candida diet to restore balance?

According to sports nutrition experts, sugar is simply a type of carbohydrate, and consuming simple sugars is an effective way for athletes to get quick energy. This is a crucial point in understanding why do some athletes eat candy strategically as a fast-acting fuel source before, during, and after intense physical activity.