Nutrition For Newbies & Must Read Threads
Due to recent discussion in [url=http://forum.bodybuilding.com/showthread.php?p=724243141]THIS THREAD[/url] it was decided that there is a real need for a 'Basic principles of Nutrition' sticky. In essence, something that includes:
- Basic concept of calories & macros
- Basic concept of micronutrients & health
- Basic concept of IIFYM & importance of food selection
- Basic concept of other things such as 'meal frequency / meal timing' and other what not....
It's aim is to be a quick reference/ FAQ with links to other useful threads and stickies for those who want more details.
So this is the sticky from which we will build that sticky -->> somewhere for people to post a write up of their own that covers the above, which we can collect to create a 'master sticky'.
That means you should feel free to post your 'post' / submission...
For everyone's sake, PLEASE keep FLAMING to a MINIMUM. The idea is to try to work together and create a general reference... It is not a place to start an e-war.... :o
Rightio.... let's see what we can get out of this experiment in 'e-community knowledge' stuff! :o
Adding to this -- for all those newbies looking for information / must read threads... A list to start:
[b]1. READ THE STICKIES! ;)[/b]
[b]2. READ THE STICKIES!![/b]
[b]3. READ THE STICKIES IN THE [url=http://forum.bodybuilding.com/forumdisplay.php?f=261]ADVANCED SECTION[/url][/b]
[b]4. OTHER GOOD READS[/b][list]Start here with: [*][url=http://forum.bodybuilding.com/showpost.php?p=660370123&postcount=2]ALL your questions answered in a single post![/url]
Also try:[*][url=http://forum.bodybuilding.com/showthread.php?t=123822911]Searching - Lit search and Search button![/url][*][url=http://forum.bodybuilding.com/showthread.php?t=110624041]Nutrition - Information Sites and Sources[/url][*][url=http://forum.bodybuilding.com/showthread.php?t=527284]Common forum questions (& the answers)[/url][*][url=http://forum.bodybuilding.com/showthread.php?t=2845231]Macro & Micronutrients Explained![/url][*][url=http://forum.bodybuilding.com/showthread.php?t=114980801]*Total Metabolism Forecaster Thread*[/url][*][url=http://forum.bodybuilding.com/showthread.php?t=119482931]Calorie Counting Sites[/url][*][url=http://forum.bodybuilding.com/showthread.php?t=960737] BB Roundtable: Will Brink, Jamie Hale, Layne Norton, Alan Aragon[/url][*][url=http://forum.bodybuilding.com/showthread.php?t=492749]Time to Debunk Bodybuilding Nutrition Myths[/url][*][url=http://forum.bodybuilding.com/showthread.php?t=108588261] Protein and Carbs alone = BIG Insulin Spike (classic)[/url][*][url=http://forum.bodybuilding.com/showthread.php?t=110755581]Good Carbs vs. Bad Carbs [/url][*][url=http://forum.bodybuilding.com/showthread.php?t=5007793]Postworkout Fruit Intake Discussion[/url][*][url=http://forum.bodybuilding.com/showthread.php?t=5358123]Glycemic Index Discussion[/url][*][url=http://forum.bodybuilding.com/showthread.php?t=115810151]The scientific approach....... flawed?[/url][*][url=http://forum.bodybuilding.com/showthread.php?t=109609031]What is a bro and bro science?[/url][*][url=http://forum.bodybuilding.com/showthread.php?t=116597751]The unofficial guide to Fast Food[/url][*][url=http://forum.bodybuilding.com/showthread.php?t=267863]Cheat contest!!![/url][*][url=http://forum.bodybuilding.com/showthread.php?t=346329]Protein bar recipe thread[/url][*][url=http://forum.bodybuilding.com/showthread.php?t=782996]The Cottage Cheese Thread to end ALL cottage cheese threads[/url][*][url=http://forum.bodybuilding.com/showthread.php?t=2920231]The Nutrition Section's Unofficial Guide to Fast Food[/url][*][url=http://forum.bodybuilding.com/showthread.php?t=291569]Artifical Sweeteners: An Overview[/url][*][url=http://forum.bodybuilding.com/showthread.php?t=109330291] Phosphate Bond getz madd biochemical on dat azz, bro![/url][*][url=http://forum.bodybuilding.com/showthread.php?t=110846041]The only difference between a "CLEAN" and "DIRTY" food is... [/url][*][url=http://forum.bodybuilding.com/showthread.php?t=108076121]Answer to your egg questions![/url][*][url=http://forum.bodybuilding.com/showthread.php?t=115651821]Oats Vs. Dextrose[/url][*][url=http://forum.bodybuilding.com/showthread.php?t=129619163]Clean Diets Dont Matter[/url][/list]
[B]If anyone has any thread suggestions, feel free to PM me.[/B]
The World's Healthiest Foods from - http://www.whfoods.com/foodstoc.php
[url]http://www.whfoods.com/foodstoc.php[/url]
Vegetables
Asparagus
Avocados
Beets
Bell peppers
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Celery
Collard greens
Cucumbers
Eggplant
Fennel
Garlic
Green beans
Green peas
Kale
Leeks
Mushrooms, crimini
Mushrooms, shiitake
Mustard greens
Olives
Onions
Potatoes
Romaine lettuce
Sea vegetables
Spinach
Squash, summer
Squash, winter
Sweet potatoes
Swiss chard
Tomatoes
Turnip greens
Yams
Seafood
Cod
Halibut
Salmon
Sardines
Scallops
Shrimp
Tuna
Fruits
Apples
Apricots
Bananas
Blueberries
Cantaloupe
Cranberries
Figs
Grapefruit
Grapes
Kiwifruit
Lemon/Limes
Oranges
Papaya
Pears
Pineapple
Plums
Prunes
Raisins
Raspberries
Strawberries
Watermelon
Eggs & Low-Fat Dairy
Cheese, low-fat
Eggs
Milk, 2%, cow's
Milk, goat
Yogurt
Beans & Legumes
Black beans
Dried peas
Garbanzo beans (chickpeas)
Kidney beans
Lentils
Lima beans
Miso
Navy beans
Pinto beans
Soybeans
Tempeh
Tofu
Poultry & Lean Meats
Beef, lean organic
Calf's liver
Chicken
Lamb
Turkey
Venison
Nuts, Seeds & Oils
Almonds
Cashews
Flaxseeds
Olive oil, extra virgin
Peanuts
Pumpkin seeds
Sesame seeds
Sunflower seeds
Walnuts
Grains
Barley
Brown rice
Buckwheat
Corn
Millet
Oats
Quinoa
Rye
Spelt
Whole wheat
Spices & Herbs
Basil
Black pepper
Cayenne pepper
Chili pepper, dried
Cilantro/Coriander seeds
Cinnamon, ground
Cloves
Cumin seeds
Dill
Ginger
Mustard seeds
Oregano
Parsley
Peppermint
Rosemary
Sage
Thyme
Turmeric
Natural Sweeteners
Blackstrap molasses
Cane juice
Honey
Maple syrup
Other
Green tea
Soy sauce (tamari)
Water
Criteria for The World's Healthiest Foods
Among the thousands of different foods our world provides, the majority contain at least several of the nutrients our bodies need but to be included as one of the World's Healthiest Foods they had to meet the criteria listed below.
The criteria we used will also help you understand why some of your favorite (and also nutritious) foods may not be included on our list. For example, Readers have asked why pomegranate, a very nutritious food, is not included on our website. While pomegranates taste great and are rich in vitamins and flavonoid phytonutrients, they are still rather expensive which makes them not as widely available to many people.
1. The World's Healthiest Foods are the Most Nutrient Dense
The World's Healthiest Foods have been selected because they are among the richest sources of many of the essential nutrients needed for optimal health. We used a concept called nutrient density to determine which foods have the highest nutritional value.
Nutrient density is a measure of the amount of nutrients a food contains in comparison to the number of calories. A food is more nutrient dense when the level of nutrients is high in relationship to the number of calories the food contains. By eating the World's Healthiest Foods, you'll get all the essential nutrients that you need for excellent health, including vitamins, minerals, phytonutrients, essential fatty acids, fiber and more for the least number of calories. Read more about Our Food and Recipe Rating System.
2. The World's Healthiest Foods are Whole Foods
The World's Healthiest Foods are also whole foods complete with all their rich natural endowment of nutrients. They have not been highly processed nor do they contain synthetic, artificial or irradiated ingredients. And whenever possible, The Healthier Way of Eating recommends purchasing "Organically Grown" foods, since they not only promote your health, but also the health of our planet.
3. The World's Healthiest Foods are Familiar Foods
The World's Healthiest Foods are common "everyday" foods. These include the fruits, vegetables, whole grains, nuts and seeds, lean meats, fish, olive oil, herbs and spices that are familiar to most people.
4. The World's Healthiest Foods are Readily Available
Although there are many foods that are exceptionally nutritious, many of them are not readily available in different areas of the country. The World's Healthiest Foods are foods that the majority people can easily find at their local market.
5. The World's Healthiest Foods are Affordable
We have selected foods that are not only familiar and available, but also affordable, especially if you purchase them locally and in season. This is also the time when they are the freshest and of the best quality.
6. The World's Healthiest Foods Taste Good
The World's Healthiest Foods are also some of the world's best tasting foods. We have created recipes using the World's Healthiest Foods that do not overpower, but enhance, the unique flavor of each food. Each recipe provides a flavor adventure so you can discover new ways to experience and enjoy the great natural tastes of these foods.
Found this thread while searching and thought it would be good for here.....
[QUOTE=xxxgbp;533333353]I found this article online......let me know what you think.....
4. There’s a one-hour window of opportunity for protein synthesis following a workout.
You may be wondering: is this a myth because the real window is half an hour? Two or 3 hours? Maybe 6 hours? Sadly, in the past 2 weeks I’ve read different articles, all suggesting that the "window" is one of the above lengths of time.
It’s not surprising that with this type of inconsistency that this is probably the most pervasive myth in bodybuilding today! Worse yet, it stems directly from the scientific research itself. The most often cited research on the protein synthetic post workout window, used elderly subjects (Esmark et al., 2001) and cardio exercise findings (Levenhagen et al., 2001) to make their predictions. While this is a completely acceptable practice when these are the only data we have to go on, there are a couple noteworthy problems.
Elderly individuals digest and absorb protein differently than healthy adults. In fact, they digest and absorb whey protein in a similar manner as they do casein (Dangin et al., 2003); in other words they have slow digestion and absorption for whey. Elderly also benefit from having 80% of their daily protein consumed at a single sitting (Arnal et al., 1999), in contrast to the benefits of our multiple feedings.
Additionally, the traditionally referenced Esmark et al. (2001), study showed that consuming the post workout meal just 2 hours after working out actually prevented any improvements induced by the training! Figure that one out and you get a prize.
Secondly, with regards to cardio…well, let’s just say that there’s an obvious difference between how our muscles respond to the two forms of exercise. Bear in mind that with regard to carbohydrate metabolism following a workout, there might not be much of a difference—we just don’t know, but certainly the long-term protein metabolism differences can be seen.
So now what are we supposed to base our nutrition on? Enter the most underrated scientific paper in the last 5 years. Tipton and colleagues (2003) examined responsiveness of protein synthesis for a day after a workout, and found it to reflect a 24 hour enhanced level. That’s right folks, a FULL DAY! This means that having a morning shake will have the same impact on muscle protein synthesis as one consumed following the workout!
These results shouldn’t be too surprising because we’ve known for over a decade that postworkout protein synthesis is jacked up for this long (MacDougall et al., 1995), but if you’re discovering this for the first time, then it’s pretty exciting!
Some research suggests that even 48 hours after the workout our protein synthesis levels can be elevated by ~33% (Phillips et al., 1997), giving us an even longer period during which we can maximize our muscle growth with protein drinks.
Strike one for the one hour post workout window.
5. Consuming the drink immediately following the workout will elicit the greatest protein synthesis.
It’s amazing to see how more advanced, and often experienced, people behave in the gym when it comes to getting their post workout meal. Some guys even sit there, right after their last set, and slug back a drink! In fact I’ve even heard "as soon as the weight hits the floor" touted as the war cry for the hardcore. While this is actually a sub-optimal practice for muscle growth and recovery, not to mention borderline obsessive compulsive, it’s good to see their heart is the right place.
Comparing research that used drinks consumed immediately after a workout (Tipton et al., 2001) versus those ingested an hour after training (Rasmussen et al., 2000), the results are surprising: it seems that post workout meal ingestion actually results in 30% lower protein synthesis rates than when we wait! So every time we thought that we were badass for drinking "as soon as the weight hit the floor, we were actually short changing ourselves. Not a big deal, that’s why we read T-Nation. Let’s just learn, adapt, and move on.
Strike two for the one hour post workout window.
6. The best meal to consume following a post workout meal is a good SOLID meal.
This is where we can start to apply some of the novel information presented above. While we know that our post workout window (is it really even a window any more? 24 hours is more like a giant garage door) lasts for at least 24 hours, we can’t assume that the responses to repeated meals will all be the same.
This is where research by Borsheim and pals (2002) comes in. This landmark research shows that the best thing to consume after our post workout meal is… another protein shake! In fact, if we time it right, we’ll get the same huge increase in protein synthesis. Talk about a double whammy for our muscle growth! Now considering how crazy people get when it comes to a single post workout meal, imagine how they’ll react when you tell them that they can double that effect!
Also, for those who have a hard time accepting the reality explained in myth #5, you’ll get an even bigger response from the second drink, compared to what you get from the first.
7. Insulin sensitivity is enhanced for an hour following a resistance training bout.
The term insulin sensitivity gets thrown around in the strength-training world, as only the most vague of concepts. From here on, lets universally define it as: the inverse of the quantity of insulin required for an effect of a given magnitude. In other words, high insulin sensitivity requires low levels of insulin to do the job. Make sense? Now that we have a working definition, we need to destroy the myth of the one-hour post workout window once and for all!
We know that both endurance exercise and strength training will enhance insulin sensitivity in the long term. This is a good thing. Unfortunately, with all of the hype surrounding the post workout window, people have started throwing out numbers related to how long insulin sensitivity is altered. While we know that heavily damaging eccentric exercise will actually reduce insulin sensitivity (Asp et al., 1996), this should be an extreme condition and not our regular response. So if you’ve overdone it a bit, back off and heal up!
The more common response to strength training is an increase in insulin sensitivity (Fujitani et al., 1998; Miller et al, 1984), and brand new data show even the acute effect from a single bout lasts for over 24 hours (Koopman et al., 2005). So while we’ll have an enhanced whole body insulin sensitivity following resistance training, this effect is even greater for 24 hours following exercise!
Steeerike THREE for the one hour post workout window!
8. Whey is a "fast" protein, ideal for post workout.
Back when it first came out, whey protein was pretty kick ass because it was discovered to be very high quality. Then research came out that made it even more kick ass, because we could classify it as a "fast" digesting protein compared to casein (Boirie et al., 1997).
You know what? This research stands today, because compared to casein, whey protein really is fast! Then again, a tortoise is also fast compared to a snail, but that doesn’t mean we want to take a tortoise to a greyhound park. In other words, we’ve been considering whey a "fast" protein only because we’ve been comparing it to something incredibly slow. When we compare the digestibility of whey to the gold standard of amino acids, on which we base nearly all of our post workout nutritional data, whey flat out sucks.
This is incredibly frustrating because all of the ways to maximize protein synthesis we’ve been discussing have used amino acids. So we need to either use pure amino acids or use something that closely resembles their absorptive properties. This is where whey protein hydrolysate comes in. The protein is already broken up into large peptides, so we get a rapid absorption with peak levels reaching the blood at around 80 minutes (Calbet and MacLean, 2002), compared to 60 minutes for pharmaceutical grade amino acids (Borsheim et al., 2002).
Unfortunately, even the highly touted whey isolate is completely useless for our timing purposes here, because it just takes too long to get taken up by the gut (Dangin et al., 2002). This is all discussed in more detail in the official product review of Surge, complete with graphs of blood amino acid profiles: t-nation.com/readTopic.do?id=459463
In light of these data and the growing body of literature contradicting the versatility and usefulness of whey protein, it should henceforth be classified as "moderate" or "intermediate" speed protein, with only whey hydrolysate and amino acids existing as truly "fast."
It may be difficult to adjust our thinking, but this is simply more dogma that needs to be destroyed in order to bring us up to date with the proper application of research.
Ten Take Home Points
—glycogen restoration is all too easy to achieve and may not be as critical as once thought
—protein synthesis needs to be the focus of our recovery intervention
—pre-workout meals actually enhance muscle blood flow and nutrient delivery during exercise
—pre-workout meals, nocturnal feeding, and multiple post workout drinks are more beneficial than a single post workout drink
—the "post workout window" lasts at least 24 hours
—consuming a protein shake immediately after training hinders optimal results
—strength training acutely enhances insulin sensitivity for at least 24 hours
—whey protein is generally only moderate speed, while whey hydrolysate and pure amino acids are "fast"
—antioxidants taken after exercise may increase muscle damage and delay recovery
—aspirin and ibuprofen can prevent the exercise-induced elevation in muscle protein synthesis thus hindering growth and prolonging recovery
FULL ARTICLE
t-nation.com/free_online_article/sports_body_training_performance_nutrition/the_top_10_post_workout_nutrition_myths&cr=[/QUOTE]
Found this thread while searching for something else. And read some of it not all. But thought it was pretty interesting from what I read and would be to newbies as well. If irrelevant or not useful I'll delete it.