Tag: Nutritional strategy

Since 2020, longevity expert Dr. Peter Attia has moved away from rigid, extended fasting protocols toward a more flexible and personalized approach. His evolved perspective on what is Peter Attia's fasting schedule prioritizes muscle mass preservation and diet quality, a significant shift from his previous regimen of multi-day water fasts.

Recent studies show that combining intermittent fasting with protein intake can improve fat loss and gut health. A high-protein meal before fasting is important for maximizing these benefits and ensuring a comfortable fasting period.

Creatine is not a banned substance in the NBA, and one estimate from a former New York Knicks coach suggested as many as 50% of basketball players in the National Basketball Association use creatine supplements regularly.

Endurance athletes who engage in events lasting over 90 minutes have been shown to improve their performance by 2-3% through proper nutritional planning. This strategic process, known as carbohydrate loading, is essential for maximizing energy reserves but is not recommended for those with lower activity levels due to significant health differences.

Recent studies in nutritional science have debunked the long-standing myth that the body can only absorb a small, fixed amount of protein per meal, confirming absorption is not the primary limiting factor. However, this nuance is critical to understanding what happens if I eat all my protein at once, revealing that efficient utilization is a far more important consideration than simple absorption.

Research has shown that consuming a high-carbohydrate diet can improve performance in endurance events by as much as 3%. This is precisely why athletes eat pasta the night before a game; the simple strategy is a cornerstone of carbohydrate loading, a dietary technique used to maximize the body’s energy reserves for optimal performance.

Carbohydrates are the body's primary energy source during aerobic exercise. For endurance athletes, the process of maximizing stored energy is widely known as carbohydrate loading, but this dietary practice has another, more scientific name: glycogen supercompensation.

During a sustained calorie deficit, hormone levels like leptin decline, signaling the body to slow metabolism. For many, the central question becomes: *is refeed day necessary?* This article explores the science behind strategic refeeding, offering insight into its role in a successful nutrition diet.

While the traditional fitness belief dictates either bulking or cutting, modern research has proven that body recomposition is possible, particularly for beginners and those with higher body fat. This raises a key question: do I need to eat more for body recomposition, or should I eat less? The answer depends heavily on your experience, current body fat percentage, and training intensity.