What happens when you have been on a diet for too long? Do diets stop working? Metabolic damage does not exist. However, metabolic adaptation does exist after a prolonged energy deficit.  This is the process of adaptation your body goes through when dieting, this is why after so long the diet stops working! Metabolic Adaptation, ...

  Its all about Energy Balance! Energy Intake = Daily Calories Consumed Through Food and Drink Energy Expended is Total Energy Used by the Body Over a 24 Hour Period and is Comprised of: Resting Metabolic Rate (RMR) Thermic Effect of Feeding (TEF) Thermic Effect of Activity (TEA) Energy Balance is When Energy Intake is ...

Lets look at the ways in which we burn calories for health and weight loss. Calories All food and drink provide the body with energy in the form of calories (kcal) Protein and carbohydrates = 4 kcal/gram Fats = 9 kcal/gram Alcohol = 7 kcal/gram Calculating Calories To calculate calories from each macronutrient multiply the ...

Recommended Daily Allowance The Recommended Daily Allowance (RDA) for nutrients set by the government are based on scientific published research are given to the general public to meet the requirement of the average person Macronutrient recommendations in Ireland and the UK: Food Pyramid The Eatwell Guide and Food Pyramid are based off the RDA’s set ...

WHAT IS EVIDENCE-BASED PRACTICE? An evidenced-based professional should be able to distinguish between evidence-based knowledge versus the unsubstantiated marketing claims of suppliers and be competent in explaining these to others. Client and Situation Using the most suitable strategy to this client Research Evidence Applying the most applicable up-to-date research Own Expertise and Experience Use previous ...

Muscle protein synthesis is the process of building muscle mass. Muscle protein synthesis is essential for exercise recovery and adaptation. As such, it’s a really popular topic in the fitness community. But the methods used to measure muscle protein synthesis in studies are very complicated. Some basic knowledge of the various methods is essential to ...

  A supplement with less than one and a half grams of arginine and the same amount of citrulline makes athletes faster and fitter. Because the two amino acids reinforce each other’s effect, minuscule doses are enough to have a significant ergogenic effect, researchers from the Japanese amino acid producer Kyowa Hakko discovered. Study The ...

Well one thing is for sure as an 400m sprinter I am all too familiar with Lacate and caffiene and do use both as supplements. But not necessarily for the reasons that a team of Japanese researchers used for, Some very interesting research but at some very large dosages. A truly fascinating article the Japanese ...

If like most endurance athletes and you Carbohydrate load prior to main events maybe you should try some Chia seeds Endurance athletes who load fast carbs before a race could see what happens if they replace some of the carbs with chia. Chia is healthier than fast carbohydrates in a 1001 ways, and sports scientists ...