Pre, During, & Postworkout Nutrition.

[Jacobos]

Originally Posted by eriram

What you eat at the end of the day is much more important than eating at, say, every 3 hours or 2.5 etc. Having a shake, based on Alan's recommendations would work well, get some gatorate/protein, OJ/Protein, or Milk/protein combo before heading out to they gym.

Now, if you are anything like me, you'll be starving after your workout so try to have a meal ready for when you get home.

More importantly though, hitting your daily goals is what is important.

Thanks for your reply. After reading the discussions in this forum. It really seems to me that the most, or even only important thing in nutrition for building muscle would be:

1. Getting enough vitamins, minerals and water.
2. Getting enough Protein and the recommended amount of healthy fats.
3. Getting enough calories.

And the rest is neglectable. Or am I missing other things here? It seems too easy.

[MrLovrLovr]

Originally Posted by Jacobos

Thanks for your reply. After reading the discussions in this forum. It really seems to me that the most, or even only important thing in nutrition for building muscle would be:

1. Getting enough vitamins, minerals and water.
2. Getting enough Protein and the recommended amount of healthy fats.
3. Getting enough calories.

And the rest is neglectable. Or am I missing other things here? It seems too easy.

nutrient timing is important as well

[SudburyBaller]

What are your thoughts on calories on Sat + Sun (Being off days), in comparison to weekdays? Should they remain the same throughout?

Any suggestions to a early lifter and pre/post nutrition? I'm up at 5 and done lifting at 6.
I usually try to eat some All Bran w/ milk (200 cals) Pre Work Out and then Post Shake (1/2 cup Oats, 1 cup milk, 2 scoops Whey, 1 Tbs Peanut Butter, 1 Tbs Organic Honey) 14gF/71gC/44gP

I'm 5'7" - 145lbs - looking to bulk to 160 - eating 3200 - Lifting 5x5 Mon/Wed/Fri

[Jacobos]

Originally Posted by MrLovrLovr

nutrient timing is important as well

Really? Pre, during and post-workout maybe. But for the rest as well? At least, when I search for it here, the topics always reach the conclusion that nutrient timing is overhyped. Unless I'm interpreting it wrong.

[eriram]

Originally Posted by Jacobos

Really? Pre, during and post-workout maybe. But for the rest as well? At least, when I search for it here, the topics always reach the conclusion that nutrient timing is overhyped. Unless I'm interpreting it wrong.

To some extent it's important. I don't think anyone is saying to eat just one time a day, although I think Wavelength (or someone around here) did eat 1x a day. I do get really hungry throughout the day so I don't think nutrient timing is necessarily thrown out the window. Eat at breakfast, because, lunch and dinner, with some snacks thrown in to meet your macros. I try not to go over 5 hours without food, mostly because I'll be starving by then.

But as other have stated here, your muscles will not fall off if you don't eat every 3 hours.

[eriram]

a quick search

http://forum.bodybuilding.com/showpo...postcount=8670

http://forum.bodybuilding.com/showpo...postcount=8474

http://forum.bodybuilding.com/showpo...postcount=8670

http://forum.bodybuilding.com/showpo...1&postcount=26

And just some good overall advice, I highlighted the point relevant to this conversation:

Originally Posted by alan aragon

Many of these are principles, and not commandments per se. I grabbed them from various interviews & stuff. I'll add more if I can think of any. Enjoy...

• Keep your eyes on YOU. It's fine to get inspired by others' physiques, but you have to set your own personal standards. People tend to fixate on their weaknesses, while at the same time obsess over the strengths of others. That's a surefire way to stay eternally frustrated. It's a healthier approach to acknowledge your own strengths, and use them as benchmarks by which to bring up your weaknesses. Learn to give yourself a pat on the back for the improvements you make. Keep your eyes on YOU, don't let the achievements of others dictate your obsessions.
  
  
• March to your own beat. Everyone has advice to give, and it's important to listen, but ultimately, you have to adapt and mold all advice to your own sensibilities. Although it's not always easy, I try not to be inflexibly dogmatic about what I teach. In many cases, what's known pales in comparison to the sprawling expanse of the unknown. Over time, you'll get to know your body better than anyone else, and what some might sell as natural laws should really only be ideas or options to consider.
  
  
• On these lines, training and nutritional programs pulled from the "experts" shouldn't always be followed to the letter, especially for advanced trainees. Beginners without a clue may need to follow a script with zero deviation, since the alternative might be tripping over their own feet. But with more advanced trainees who have a more highly developed sense of individual response, there should always be a margin for personal intervention and adjustment. The best programs out there are at best good guidelines from which to morph better stuff for the individual situation.
  
  
• Question fitness advice given to you by others. "why" is one of the most powerful words you can put in your vocabulary. Investigating the reasoning behind the advice will often reveal that the answer is "just because", rendering the advice anywhere from helpful, to dangerous, to just a plain waste of time and resources. I encourage my clients, students, and colleagues to question everyone's advice, including mine. I firmly believe that the better you can sharpen your thinking, the better you can continue to sharpen your physique.
  
  
• Scientific research is not bias-free. It's not free of financial interests. It's not free of study design flaws, and it's not perfect. However, it's the best tool that we have for getting closer to understanding the way the body works, the way that nature works. As imperfect as science is, it beats the **** out of hearsay and gym dogma.
  
  
• Many folks into fitness & bodybuilding have this unproductive tendency to think in black & white extremes. They'll scapegoat certain foods, while glorifying the magic bullets. They rarely see the integration of how various components comprise the big picture.
  
  
• Maintenance of a given level of progress is indeed a legitimate goal. In fact, people should consciously build plateau phases into their programs. Everyone hates to hear this, but the plateau phases should get progressively longer. When you step back and think about it, isn't the ultimate goal a plateau of sorts? It makes good sense to give your body regular practice at maintaining. Everyone is so hell-bent on perpetually pressing forward with their goals, that it actually holds them back.
  
  
• A major training mistake I've made in the past - one I think that we've all done - is go more by the numbers than by the feel, letting the numbers dictate the workout rather than letting the muscles do it. I was overly concerned with the quantitative awareness of load progression, rather than what one of my old training partners called "finding the pump". This might be more of a bodybuilding thing than anything else, but people should work up to a point where they are indifferent towards the number stamped on the iron. Trainees should practice developing a sense of optimal resistance for the given goal of any set, even if you're completely unaware of the actual weight. Blindfolded sensation-based training, so to speak.
  
  
• Don't be overly cheap with your time off from training. Athletes' careers are notorious for being slow-motion train wrecks. There are 3 main ways your body lets you know that you need a break: Fatigue, illness, and injury. Fatigue is a bit more insidious, manifesting itself as persistent stalls or decreases in strength or endurance. Most trainees out there wallow in fatigue most of the time, which is a damn shame. Illness and injury are the classic agents of forced layoffs. The best strategy is to stay not just one, but a few steps ahead by taking a full week off from training - I'm talking don't even drive near the gym - about every 8th to 12th week.
  
  
• No one's physique ever fell apart as a result of a periodic week of rest. On the other hand, there are plenty of folks whose great physiques won't last very long, due to bad shoulders, elbows, and knees.
  
  
• Fad diets and fad diet practices should be avoided (and laughed at). Carbs will send you to hell. Sugar is worse for you than cocaine. Fat is no longer the bad guy, so now it's time to drink a pint of fish oil after every meal. Protein is your savior, eat as much of it as you can. If it's isolated from food and put in a pill, it's GOTTA be better for bodybuilding. C'mon now. A mix of patience + realistic progress expectations is typically the best cure for the compulsion to adopt fad practices or try fad diets.
  
  
• Stop splitting hairs over the "rules". The beauty of food is that, unlike drugs, its physiological effects have neither the acuteness nor the magnitude to warrant extreme micro-management, especially when it comes to nutrient timing relative to training. A half an hour difference here or there really isn't gonna make or break your physique.
  
  
• The first law of nutrient timing is: hitting your daily macronutrient targets by consuming a predominance of minimally processed foods is FAR more important than nutrient timing. The second law of nutrient timing is: hitting your daily macronutrient targets by consuming a predominance of minimally processed foods is FAR more important than nutrient timing.
  
  
• Bodybuilding is a breeding ground for obsessive-compulsive behavior. The irony is that many things people worry about simply have no impact on results either way, and therefore aren't worth an ounce of concern.
  
  
• Worrying about how much fat is burned while doing cardio makes about as much sense as worrying about how much muscle is built while lifting weights.
  
  
• If you have to chew it, it ain't anabolic. [/sarcasm about postworkout nutrition]
  
  
• The better someone's genetics are, the more of a dumbf*ck he is.
  
  
• Avoid food avoidance.

[halfstepdown]

Originally Posted by eriram

a quick search

http://forum.bodybuilding.com/showpo...postcount=8670

http://forum.bodybuilding.com/showpo...postcount=8474

http://forum.bodybuilding.com/showpo...postcount=8670

http://forum.bodybuilding.com/showpo...1&postcount=26

And just some good overall advice, I highlighted the point relevant to this conversation:

Nice. And about the post with that sugar is the devil, fat is your friend, and don't eat carbs but lots of protein. I couldn't really tell how much sarcasm was in there haha isn't that true?

And I've got a question. I normally want to be gaining weight and muscle. But somehow, I have no idea how this happened. I suddenly have a slight lil belly. I swear that thing formed in like 2 weeks! What the hell? I am going to try and lower my calories.

What is the best way to guage if my caloric intake is causing me to lose the fat? I know 500 calories less a day then you are burning. Should I set a specific amount of calories a day and try it for a week and look at my stomach again while still working out?

Thanks. I know this has probably been answered, but I never bothered reading fat loss articles. I was always obsessed with gaining weight because it seemed like I couldn't eat enough!

And a side note, I swear I get bloated really easy just from eating anything. Probably irrelevant, just a digestion problem I'm guessing

[PracFitnessTips]

Hi again All,

Thanks Alan, Julian, and Teflon Don for sharing your comments on protein requirements over the past week or so. The JISSN article certainly does seem to provide some good data, and does cater more for bodybuilders and athletes rather than the average individual - and as I said previously, it's been enough to convert me to update the recommendation on my site, PracticalFitnessTips.com, from 1.0 up to 1.4 grams per kilogram of bodyweight - which is on the 'low' end of that JISSN guideline.

Alan rightfully pointed out that we need to be weary of the recommendations from the large organisations - whether public or private sector, I might add. Hopefully they won't block my account for stating this, but it's really interesting that Bodybuilding.com (probably the number 1 online source for bodybuilding information), recommends a whopping 3.3 grams of protein per kilogram of body weight on their 'Protein Calculator' tool at bodybuilding.com/fun/calpro.htm. Whenever money and sales are involved, we need to be careful about taking advice blindly.

[Loomy]

just a friendly reminder, we're talking about being cautious, or wary (conventionally pronounced wair-ee) (which is how weary looks like it should be pronounced, stupid language)

not tired of, or weary (conventionally pronounced weer-ee)

as you were, soldiers

[martinelli]

Originally Posted by CoQ10

Interesting. Would this contradict the so-called "overload principle" with respect to hypertrophy?

Thanks!

-C10

Whoops, I didn't mean that. I was just repeating what he said, so... it sounds like he was only talking about hypertrophy taking a while to pick up when someone is starting exercise for the first time or after a long layoff. Once it does though, it will consistently increase. But this is all stuff on paper and doesn't matter anyway. I still increase the weights I use.

[in10city]

Originally Posted by martinelli

Hey C10,
I'm not aware of any studies. After reading your post, I went to a few online journals and started doing searches on those key words. I can't find any.

From personal experience, I do find that I can actually still do sprint intervals after a workout. I'm already warmed up - I've never pulled a hammy this way. Are you conditioning for a sport?

Actually there is - well sort of since they used 10 x 6 sec maximal sprints.

Effect of consecutive repeated sprint and resistance exercise bouts on acute adaptive responses in human skeletal muscle.

This is a followup to another one Coffey's group did with combining moderate endurance exercise and resistance training.

Consecutive bouts of diverse contractile activity alter acute responses in human skeletal muscle

The same limitations hold here with fasted training and lack of nutritional intake for 3 hours following the combined session.

[CoQ10]

Originally Posted by in10city

Actually there is - well sort of since they used 10 x 6 sec maximal sprints.

Effect of consecutive repeated sprint and resistance exercise bouts on acute adaptive responses in human skeletal muscle.

This is a followup to another one Coffey's group did with combining moderate endurance exercise and resistance training.

Consecutive bouts of diverse contractile activity alter acute responses in human skeletal muscle

The same limitations hold here with fasted training and lack of nutritional intake for 3 hours following the combined session.

Thanks for the links, in10city.

It is unfortunate that these studies were performed when the subjects were in a fasted state. Considering that very few athletes train under these conditions, the applicability is limited, at best. Nevertheless, it is certainly something I would like to see explored further.

-C10

[PracFitnessTips]

Originally Posted by Loomy

just a friendly reminder, we're talking about being cautious, or wary (conventionally pronounced wair-ee) (which is how weary looks like it should be pronounced, stupid language)

not tired of, or weary (conventionally pronounced weer-ee)

as you were, soldiers

Thanks! I must have been pretty WEARY when I wrote that!

Cheers,

Craig

[martinelli]

Originally Posted by in10city

Actually there is - well sort of since they used 10 x 6 sec maximal sprints.

Effect of consecutive repeated sprint and resistance exercise bouts on acute adaptive responses in human skeletal muscle.

This is a followup to another one Coffey's group did with combining moderate endurance exercise and resistance training.

Consecutive bouts of diverse contractile activity alter acute responses in human skeletal muscle

The same limitations hold here with fasted training and lack of nutritional intake for 3 hours following the combined session.

Thanks a lot for those studies, in10city! And they're both viewable. Time to get to reading.

[gregshulikov]

Hey guys, if someone could evaluate my plan, I would really appreciate it!

Right now, I am currently at 319 lbs, 6'4", not sure on the body fat. I can bench press 225x3 with the barbell, and I can bench press 65's 10 reps with the dumbells. I can also relatively easily dead lift 135 10 reps. Oh and I curl 55'sx5 reps. That's just to give you an idea of where I am at in terms of strength.

I started my "cut" on September 16th, where I weighed 354lbs, and I was barely able to pull off 135lbsx10 on the bench press. Since then, i've lost 30+ lbs, and have gotten stronger, but i'm not sure that i've put on muscle mass.

To lose all that weight, I was basically on an extreme calorie defecit (about 1300-1500 cals a day, even on workout days), with almost little to no carbs at all. I am now seeing the light that this is very very unhealthy and that I need to stop doing that, especially since it's almost inevitable that I am losing muscle mass doing this.

Well anyways, I am now trying to up my total calories per day to about 2200, with much more carbs (mostly from milk and oats) and also much more protein.

Anyways, here is a basic outline of my average day/diet. I would appreciate and comments/input/suggestions/criticism..

I wake up around 11AM: I have 1 cup of Oats, w/1 cup of 1% milk. I take two fish oil capsules and a multi-vitamin. (Total 410 cals, 59 carbs, and 19 protein)

About 30-60 minutes later, I will down a whey protein shake. (220 cals, 4 carbs, 48 grams protein)

At about 1:30PM for a snack, I will have a cup of milk, and a spoon full of natty peanut butter. (310 calories, 17 carbs, 16 protein)

At about 2PM, I leave for work. I work from 3PM to 11PM. I take three tupper ware containers all filled with a chicken/turkey salad.

Each container has a small amount of mixed salad, topped with a small amount of shredded cheese, a couple slices of turkey or chicken, onions, some low fat ranch, and sometimes guacamole. Each container has about 220 calories, 11 carbs, and 11 protein.

I will eat one container about every two hours. So one at 5PM, one at 7PM, and one at 9PM.

At some point during work, (whenever I feel like it most) I'll down another protein shake.

At 11PM, I get off work and go home.

I'll have one cup oats with one cup milk for a PWO meal.

Then I'll go to the gym, and usually come home around 1AM. I'll first eat a banana with about 1/2 cup oats and 1/2 cup milk, and finally the last protein shake of the day for the night.

So here are the totals for the day:

2500 Calories, 63 grams of fat, 219 grams of carbs, & 250 grams of protein.

Works out to be 23% fat, 41% protein, & 36% carbs.

This meal plan would only be on workout days. On non-workout days, I would only eat about 2200 calories, as I would skip that very least meal with the 1/2 cup of oats/milk and the shake.


What do you guys think about this? I would really really appreciate if someone could evaluate that for me.

Thanks!

-Greg

[Confuzzl3dOn3]

Originally Posted by SudburyBaller

What are your thoughts on calories on Sat + Sun (Being off days), in comparison to weekdays? Should they remain the same throughout?

Any suggestions to a early lifter and pre/post nutrition? I'm up at 5 and done lifting at 6.
I usually try to eat some All Bran w/ milk (200 cals) Pre Work Out and then Post Shake (1/2 cup Oats, 1 cup milk, 2 scoops Whey, 1 Tbs Peanut Butter, 1 Tbs Organic Honey) 14gF/71gC/44gP

I'm 5'7" - 145lbs - looking to bulk to 160 - eating 3200 - Lifting 5x5 Mon/Wed/Fri

If you check Alan's first post on his guidelines for pre- and post-WO nutrition, i don't think your pre workout shake cuts it. I doubt milk + All bran will yield enough protein. Carbs possibly depending on your serve of all bran, but not protein.

[sepandee]

Originally Posted by gregshulikov

Hey guys, if someone could evaluate my plan, I would really appreciate it!

Hey Greg, usually people here don't comment on a whole plan like yours, because if you go through this thread you'll see that the most important things are 1) hitting your macros (in your case a 300-500 calorie deficit) and 2) getting enough variety of food types to make sure you're hitting your micros as well (the easiest part of a diet, in my opinion). The rest is... meh.

But if you shorten your post and do away with the extra 'noise,' someone will read it and maybe make a comment. Right now it's just way too long! (no disrespect)

[alan aragon]

Bros,

My blog is up:

http://www.alanaragonblog.com/

[Madevilz]

Originally Posted by alan aragon

Bros,

My blog is up:

http://www.alanaragonblog.com/

bookmarked brah

[CoQ10]

Originally Posted by alan aragon

Bros,

My blog is up:

http://www.alanaragonblog.com/

Stoked to see you finally have a blog up, Alan! Hope it attracts some new subscribers to the AARR.

Best,
C10

[wave_length]

Originally Posted by alan aragon

Bros,

My blog is up:

http://www.alanaragonblog.com/

I predict brutal awesomeness of epic proportions

[in10city]

Originally Posted by alan aragon

Bros,

My blog is up:

http://www.alanaragonblog.com/

lol @ "The background color is a tribute to chocolate milk."

[gregorystacey]

Originally Posted by gregshulikov

Hey guys, if someone could evaluate my plan, I would really appreciate it!

Right now, I am currently at 319 lbs, 6'4", not sure on the body fat. I can bench press 225x3 with the barbell, and I can bench press 65's 10 reps with the dumbells. I can also relatively easily dead lift 135 10 reps. Oh and I curl 55'sx5 reps. That's just to give you an idea of where I am at in terms of strength.

I started my "cut" on September 16th, where I weighed 354lbs, and I was barely able to pull off 135lbsx10 on the bench press. Since then, i've lost 30+ lbs, and have gotten stronger, but i'm not sure that i've put on muscle mass.

To lose all that weight, I was basically on an extreme calorie defecit (about 1300-1500 cals a day, even on workout days), with almost little to no carbs at all. I am now seeing the light that this is very very unhealthy and that I need to stop doing that, especially since it's almost inevitable that I am losing muscle mass doing this.

Well anyways, I am now trying to up my total calories per day to about 2200, with much more carbs (mostly from milk and oats) and also much more protein.

Anyways, here is a basic outline of my average day/diet. I would appreciate and comments/input/suggestions/criticism..

I wake up around 11AM: I have 1 cup of Oats, w/1 cup of 1% milk. I take two fish oil capsules and a multi-vitamin. (Total 410 cals, 59 carbs, and 19 protein)

About 30-60 minutes later, I will down a whey protein shake. (220 cals, 4 carbs, 48 grams protein)

At about 1:30PM for a snack, I will have a cup of milk, and a spoon full of natty peanut butter. (310 calories, 17 carbs, 16 protein)

At about 2PM, I leave for work. I work from 3PM to 11PM. I take three tupper ware containers all filled with a chicken/turkey salad.

Each container has a small amount of mixed salad, topped with a small amount of shredded cheese, a couple slices of turkey or chicken, onions, some low fat ranch, and sometimes guacamole. Each container has about 220 calories, 11 carbs, and 11 protein.

I will eat one container about every two hours. So one at 5PM, one at 7PM, and one at 9PM.

At some point during work, (whenever I feel like it most) I'll down another protein shake.

At 11PM, I get off work and go home.

I'll have one cup oats with one cup milk for a PWO meal.

Then I'll go to the gym, and usually come home around 1AM. I'll first eat a banana with about 1/2 cup oats and 1/2 cup milk, and finally the last protein shake of the day for the night.

So here are the totals for the day:

2500 Calories, 63 grams of fat, 219 grams of carbs, & 250 grams of protein.

Works out to be 23% fat, 41% protein, & 36% carbs.

This meal plan would only be on workout days. On non-workout days, I would only eat about 2200 calories, as I would skip that very least meal with the 1/2 cup of oats/milk and the shake.


What do you guys think about this? I would really really appreciate if someone could evaluate that for me.

Thanks!

-Greg

Greg,

You've done your homework and have definitely already seen improvements which shows that your plan is working for you. I think the most important thing for someone in your status is to realize that healthy weight loss of larger greater proportions takes more time. 1 to 2lbs a week is outstanding progress. If you google "my pyramid" you will find the FDA's website and it will build a food pyramid taylored to you by your gender, activity level, current weight, age, and weight loss goals. Since you weight train you will want to increase the protein intake a bit, but the rest will be spot on. I believe its a good idea to get nutritional advice from a professional eg. a Dietitian (FDA's food guidelines are developed by Dietitians and no Nutritionist or even an MD has the Human Nutrition education that a Dietitian has, and yes there are Certified Sports Specialist Dietitians for those persons who are athletes). Don't buy into the fads. Eat well and train hard and stretch your goals out over a reasonable time line......Good Luck!

Gregory Stacey

[martinelli]

Originally Posted by alan aragon

Bros,

My blog is up:

http://www.alanaragonblog.com/

Great new site, Alan! And wow, I made it on your page! That really means a lot to me. I've seen everything now, so I can die without regrets.

[Holly2710]

I have a question, I'm curious, I dont know what the best meal to have before bed. Usually I have a salad an hour before bed, then about 10 minutes before bed I will have a can of tuna, does that sounds bad? Plus is it bad to eat right before bed since I am trying to keep off wieght. At the moment I am trying to mostly build muscle and just get rid of the extra flab. Any suggestions?

[CoQ10]

Originally Posted by Holly2710

I have a question, I'm curious, I dont know what the best meal to have before bed. Usually I have a salad an hour before bed, then about 10 minutes before bed I will have a can of tuna, does that sounds bad? Plus is it bad to eat right before bed since I am trying to keep off wieght. At the moment I am trying to mostly build muscle and just get rid of the extra flab. Any suggestions?

Salad and tuna is a fine choice. There's no problem with eating before bed as long as you meet your goal macros.

-C10

[sepandee]

Originally Posted by Holly2710

I have a question, I'm curious, I dont know what the best meal to have before bed. Usually I have a salad an hour before bed, then about 10 minutes before bed I will have a can of tuna, does that sounds bad? Plus is it bad to eat right before bed since I am trying to keep off wieght. At the moment I am trying to mostly build muscle and just get rid of the extra flab. Any suggestions?

Originally Posted by CoQ10

Salad and tuna is a fine choice. There's no problem with eating before bed as long as you meet your goal macros.

-C10

CoQ10 said it right, but from what I gather, you're eating a can of tuna EVERYDAY, which is an awful idea. As a general rule of thumb, the bigger the fish and the higher up the food chain and the more toxic the environment, the more mercury it will have. Now, mind you, mercury occurs naturally but too much of can damage your nervous system. Different countries and regions have different guidelines on this (some of them even say you shouldn't have any tuna at all), but 1 can a week (max two) is OK.

So yeah, it DOES sound bad. But eating before bed doesn't.

[rhizome]

Originally Posted by sepandee

CoQ10 said it right, but from what I gather, you're eating a can of tuna EVERYDAY, which is an awful idea. As a general rule of thumb, the bigger the fish and the higher up the food chain and the more toxic the environment, the more mercury it will have. Now, mind you, mercury occurs naturally but too much of can damage your nervous system. Different countries and regions have different guidelines on this (some of them even say you shouldn't have any tuna at all), but 1 can a week (max two) is OK.

So yeah, it DOES sound bad. But eating before bed doesn't.

Strong fear mongering.

Unfortunately what all you BROS don't realize is that tuna is also high in a natural mercury chelator; selenium. This whole one can of tuna a week is complete BS and lacks merit.

[CoQ10]

Here's Lyle's take on fish intake and mercury:

http://www.bodyrecomposition.com/nut...d-mercury.html

Hope that helps.

-C10

[sepandee]

Originally Posted by rhizome

Strong fear mongering.

Unfortunately what all you BROS don't realize is that tuna is also high in a natural mercury chelator; selenium. This whole one can of tuna a week is complete BS and lacks merit.

My "Bro" happens to be my dad, who is a professor of nutrition & health and works as a scientist for the Canadian government. But whatever, let's ignore that. The fact is, the mercury in tuna varies from region to region, so as a general guideline, 1-2 cans per week is good enough. For example, a study in 2007 found that the mercury in tuna cans from Manitoba was much higher than the recommended amount and the average across the country.

At the end, it all boils down to balance. I really don't understand why some people would have 4-5 cans of tuna per day (or for that matter, 4-5 cans of anything).