High Glycemic Index (GI) foods - white rice, pasta, and potatoes
Diet & Nutrition

Understanding Glycemic Index (GI) and Glycemic Load (GL)

Glycemic Index (GI) and Glycemic Load (GL) help us understand how specific foods we eat impact our blood sugar (or glucose) levels. This in turn has a direct impact on the energy levels you have (or lack), and how quickly excess energy is stored as body fat. Of the three macronutrient types (protein, fat, and carbohydrates), carbs are the primary energy source the body prefers. When you consume foods containing carbs (sugars and starches) these are broken down into glucose by your digestive system. The glucose then enters your bloodstream, and is transported elsewhere in your body to be used for energy, or to be stored for later use in the liver and skeletal muscle as glycogen. What is the [Read more …]

Breakfast idea that is Paleo diet friendly
Diet & Nutrition

The Paleo Diet – Is It Right for You?

What is the Paleo Diet? Today we’re going to talk about the Paleo diet – a nutritional strategy (and lifestyle) that claims to leverage our body’s evolutionary eating adaptations for maximum health. The Paleo diet requires eating the foods our ancient ancestors ate and to avoid modern foods (and quantities) that aren’t compatible with our bodies. The core premise of the Paleo diet is that modern foods and diets have strayed too far from what our bodies and digestive systems have adapted to via tens of thousands of years of evolution. Further, its proponents believe modern foods and the associated mismatch with our real dietary needs is the biggest driving factor behind the modern “diseases of civilization”: Type 2 Diabetes [Read more …]

Eggs are an excellent source of protein
Diet & Nutrition

Additional Protein Enhances Strength and Muscle Mass With Resistance Training

A study recently published in the British Journal of Sports Medicine concludes that protein supplementation is beneficial for those who partake in resistance training – for both increased strength and muscle mass. Individuals who took part in prolonged bouts of resistance training and who took in above average amounts of protein obtained the best results. Consuming extra protein to support strength training has been recommended by many for years, of course, but this study (which is a meta-analysis based on many other studies) further reinforces the point with scientific evidence. Perhaps most interesting is the conclusion that total dietary protein intake beyond 1.6g/kg/day does not show additional benefits. This is considerably lower than some trainers recommend. For a 200 pound [Read more …]

Inov-8 Fastlift 335 is a great weightlifting shoe - stability and traction for lifting big weights
Equipment

Inov-8 FastLift 335 Weightlifting Shoes

Today we’re going to take a look at some high-tech weightlifting shoes – the inov-8 FastLift 335. Never heard of inov-8? Founded in 2003, they design high quality, innovative products in both the running and performance training sectors. We’ll focus on the FastLift 335 – a serious weightlifting shoe. It’s got a raised heel, stable construction, and serious traction. This isn’t a running or CrossFit training shoe – but it gets the job done when doing the Olympic lifts such as the clean & jerk and snatch. Click to See The Inov-8 FastLift 335 Price on the Rogue Fitness Website Why Weightlifting Shoes? First a quick recap – what are the key features and benefits of Olympic weightlifting shoes (also [Read more …]

Fish oil supplements are a popular option to supplement intake of omega-3 fatty acics - but do they work?
Blog

New Study Shows No Heart Disease Protection from Fish Oil Supplements

A new meta-analysis study published on the JAMA Cardiology website shows no coronary heart disease (CHD) protection from using fish oil supplements. A meta-analysis is a statistical analysis that combines the results of multiple scientific studies. This study covered 10 clinical trials including over 77,000 participants. The results reinforce the findings of a previous AHA study from last year that showed similar results. From the study: “The results provide no support for current recommendations to use omega-3 fatty acid supplements for the prevention of fatal coronary heart disease or any cardiovascular disease in people who have or at high risk of developing cardiovascular disease.” Fish oil supplementation, while popular, has grown increasingly controversial in the last few years. A wide [Read more …]

Food items that represent all the macronutrients
Diet & Nutrition

Macronutrients and Calories

To lose 1 pound of body fat you must have a caloric deficit of 3,600 calories. This can be accomplished by a daily caloric deficit. For example, by consuming 360 calories less than what you need, every day for 10 days you could expect to lose 1 pound. Let’s talk about the three main categories of macronutrients – fat, protein, and carbohydrates. These are the nutrients your body needs in large quantities – for energy and maintenance of cells in the body. The fundamental principle of all weight loss is a deficit in calories. You’ve go to burn more calories than you eat. Your body’s base metabolic needs and physical activity burn the calories you take in. So it’s simple [Read more …]