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Diets

Body Composition, Diets, Energy, Metabolism, Performance, Weight, Wellness
The Weight Cycling Dilemma: Navigating the Impact on Performance and Lifelong Health for Athletes
- February 3, 2024
Athletes across various disciplines often find themselves navigating the tricky waters of weight management, especially in sports where specific weight classes are a determining factor for success. The weight cycling process of rapid weight loss followed by weight regain, commonly practiced in weight class and combat sports, can have profound impacts on both short-term performance and long-term health. In this article, we will delve into the physiological intricacies of this practice, shedding light on how acute weight loss affects metabolic rates, insulin, and leptin levels, and explore the potential long-term consequences of weight regain, including insulin resistance and other metabolic challenges.

Acute Phase: Rapid Weight Loss & Immediate Effects

Reduced Metabolic Rates: Athletes engaging in rapid weight loss often resort to extreme measures such as severe calorie restriction and excessive sweating, leading to a significant reduction in metabolic rates. The body, sensing a state of energy deprivation, slows down its metabolic processes to conserve energy. While this may help in achieving short-term weight goals, it can impair athletic performance by diminishing the body’s ability to efficiently convert fuel into energy. This decreased performance naturally reduces the amount of quality training sessions that are able to be held in preparation of the next competition.

Reduction in Insulin Levels: Rapid weight loss can trigger a reduction in insulin levels, the hormone responsible for regulating blood sugar. In the short term this reduction could be viewed as a good thing as it can push the body to use more fat. In this situation though this decline in insulin can lead to disruptions in the body’s ability to effectively utilize glucose, the primary source of energy for muscles. As a result, athletes may experience fatigue, reduced stamina, and compromised performance during training and competitions.

Decreased Leptin Levels: Leptin, often referred to as the “satiety hormone,” plays a crucial role in regulating appetite and energy balance. Rapid weight loss can lead to a drop in leptin levels, signaling to the brain that the body is in a state of starvation. This triggers an increase in appetite, making it challenging for athletes to maintain their reduced weight in the long term. The psychological and physical strain of constantly battling hunger can have detrimental effects on an athlete’s overall well-being. Nobody likes being “hangry” and especially not while trying to train at the same time.

Long-Term: Weight Regain and Metabolic Challenges

Insulin Resistance: In weight cycling, the weight regain phase can contribute to the development of insulin resistance over the long term. Insulin resistance occurs when cells become less responsive to the hormone, leading to elevated blood sugar levels. Because cells are resistant to insulin it also forces more insulin to have to be released to help control those blood sugar levels. This increased insulin then inhibits the body’s ability to utilize fat stores for energy making it tougher to lose fat later on. Persistent weight cycling may exacerbate this condition, increasing the risk of type 2 diabetes and negatively impacting an athlete’s metabolic health.

Metabolic Challenges: Weight regain after rapid weight loss can set the stage for a host of metabolic challenges. The body, having experienced the stress of repeated weight fluctuations, may struggle to maintain a stable metabolic environment. This instability can manifest as decreased metabolic rates, greater likelihood of metabolic syndrome as well as increased risk of obesity compared to those who did not practice weight cycling behaviors. Athletes may find themselves grappling with these challenges, potentially compromising their long-term health.

Conclusion

While the requirements of meeting specific weight class requirements or gaining a competitive edge may drive athletes toward rapid weight loss and regain cycles, it is crucial to understand the potential risks involved. The acute effects of weight cycling on metabolic rates, insulin, and leptin levels can impact short-term performance, while the long-term consequences pose serious threats to an athlete’s overall health. Striking a balance between achieving competitive goals and maintaining optimal health should be the ultimate priority. Athletes are encouraged to explore sustainable and healthy approaches to weight management, seeking guidance from dietitians and healthcare professionals who can help devise personalized plans that prioritize both performance and well-being.

By acknowledging the intricate interplay between weight management and physiological health, athletes can make informed decisions that foster longevity in their careers and safeguard their bodies for a lifetime of success in and out of the sporting arena.

Study referenced: click here

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Diets, Energy, Performance, Weight, Wellness
Energy needs not being met for professional female soccer players
- March 21, 2023
Any athlete in any sport is going to play better if meeting their energy needs. The way this is done is by simply eating. That is the very first thing that all other nutrition strategies are built off of. Macros, vitamins, minerals are all very important and are all acquired by the same manner. Eating! Unfortunately, a new study dove into things and found many professional female soccer players aren’t meeting their energy needs.

Energy needs are key for performance

For your body to do anything at all it requires energy. If asking it to do some intense things it naturally is going to have even greater energy needs. Before worrying about carbs, protein or fat, the energy piece of the puzzle comes first. Far too common though most people, not just athletes, are afraid of eating too much. Whether it be a goal of losing weight, improving body comp or to avoid gaining weight, energy restriction is the end result. There is a time and place for energy restriction but it has become far too common. Chronic restriction and not meeting energy needs can have a lot of negatives. Worse performance being a main one, muscle loss, slower metabolism and increased injury risk are all problems resulting from underfueling.

Intake vs. energy needs of professional players

Soccer players burn a lot of energy! I know, ground breaking information right there. On average the female players in this study had daily energy needs of ~2900 calories. Yes, you read that right and it isn’t 2,000 or 1,200 the two common numbers that typically many strive for. If wanting great things from your body you have to give it great fuel. Unfortunately though ~23% were underfueling on training days and ~36% on match days. When tracking food intake, underreporting is very common but the point remains.

Where is the deficit coming from?

For match day and training days protein and fat intakes didn’t change much. That is perfectly ok and not a major issue especially regarding the protein. On off days and match days you still need to fuel your muscles so protein intake is fairly steady. Fat is something that can increase on match days though purely to help with calories. Carbs though were the biggest thing as that intake remained steady throughout. For optimal fueling, those are something that should be tapered down a bit on off days and then increased on match days as intensity increases.

Encourage proper fueling

The temptations for calorie restriction are real and incredibly prevalent. It’s easier said than done but don’t fall for the trap. Ensuring that your energy needs are provided will turn you into a better athlete. Simple as that. Before concerning yourself with determining how much protein or carbs to have, just start with eating. If you’re currently on eating one meal per day you’re asking the wrong questions. So make sure you’re fueling your body to perform your best and even decrease injury risk.

Study referenced: click here

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Diets, Energy, Ketone, Macronutrients, Performance, Supplements
Supplemental ketones impact on performance in rugby players
- March 8, 2023
Ketones are generally associated with ketogenic diets. These diets are very low in carbohydrates and are set up to have the body run primarily on fat as its fuel source. Running on fat results in the production of ketones as part of the process. Ketones have been found to provide a wide variety of potential benefits and has gained a lot of attention as a result. Now there are even supplements to help in theory provide those benefits without needing to follow a low carb diet itself. Always looking for an edge, athletes are getting curious as well to see its potential impact on performance.

What are ketones used for

One of the biggest misunderstandings with ketones is their impact on fat loss. While ketones are produced in greater amounts in low carb diets when the body is burning more fat, ketones themselves do not directly cause greater fat loss. Some people take ketones in hopes of improved body comp through increased fat loss but are typically left disappointed. Put simply, ketones primarily serve as an additional energy source for the body to use. While the body is utilizing those though, it impacts the metabolism and utilization of other nutrients.

Impact on carbs, fat and lactate

Carbs and fat are generally the two primary sources of energy that the body pulls from. During more intense exercise/activities, carbs become increasingly relied upon for that energy. That carb utilization during intense situations is also what produces lactate in the body. If too much lactate is produced and/or too much carbohydrate and it’s stored form glycogen are used, fatigue starts to set in. Preserving that carb/glycogen usage is an area of great interest due to the potential to theoretically allow for longer duration of training and greater performance.

Ketones may have the potential to do just that. When the body is prioritizing ketones for energy, that means those glycogen stores are able to be preserved. That extra fuel tank could then be available for later in the game/competition to use while the opponents may be getting more fatigued. Ketones are also able to provide energy in a manner that doesn’t produce lactate. These two things are the main areas of interest for ketones during physical activity. While it sounds great in theory, does it actually translate to performance?

Performance effects with ketones

In a recent study, professional rugby players but that to the test. Rugby is a sport that has a strong endurance/cardio component as well as intervals of high intensity anaerobic activities. They compared performance in a rugby style simulation when consuming a carbohydrate beverage versus a ketone beverage of equal calories. For 15-meter sprints and explosive strength tests, there wasn’t any noticeable difference between the two groups. Differences were noticed though with intermittent repeat drills of high intensity lasting ~15 seconds in total each time. Those with the ketone supplement completed the drill a split second quicker (15.53 vs. 15.86 seconds) on average. While a split second may not seem like a lot, at an elite level it can have a significant impact. Because of that, ketones are an area to continue keeping an eye on.

If and when to try ketones

Rule number one is no new foods/supplements on game day! You always want to test new things during practice and off days. Doing so allows for you to see how your body reacts without risking a poor performance during competition. Some people do experience upset stomachs when taking ketones so you will want to make sure you don’t fall into that category yourself. You know your body better than anyone so listen to it and see how you feel and respond. As with all supplements though, especially if an athlete who gets random performance drug tests, make sure it’s a third party tested product. If unsure please don’t hesitate to reach out to me as I’m more than happy to help check for you.

Study referenced: click here

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Carbs, Diets, Energy, Macronutrients, Performance
Carbohydrate periodization and timely restriction in endurance athletes
- March 1, 2023
The entire concept of carbohydrates has become an incredibly polarizing topic for some. There’s one end of the spectrum touting the benefits of high carb intake and carbo loading. On the other end is the low carb intake and the potential benefits of that. All too often lost in the conversation is the idea of carbohydrate periodization. There’s never a one-size fits all option so it’s important to be familiar with what the options are.

What is carbohydrate periodization?

In short, carbohydrate periodization is providing your body the proper amount of carbs at the proper time. Different situations call for different needs so it takes that into consideration. Carbohydrates are able to be digested quickly and provide energy quickly. This is great in moments of great energy needs and high intensity but it also keeps the body from burning fat. So, depending on your goals in that moment, more or less carb will be needed for the desired results.

When to have more carbs

As mentioned previously, high intensity training is where additional carbs will come in handy. Without that quick energy on hand, it can be a bit tougher to hit those top speeds. Events where max performance is the goal is when added carbs are welcomed as well. This helps top off those carb stores, glycogen, to have a full fuel tank. The goal in these situations isn’t physiological adaptations but peak performance. Additional energy is always helpful when pushing your body to the limit and a higher carbohydrate periodization window here assists that.

When to have less carbs

First thing to clarify is that this isn’t referring to full on keto. That is different from carb periodization where some carbs are still being utilized. Windows for lower carbohydrate periodization is when more training adaptations are the focus. With most sports, having a solid aerobic fitness level is incredibly beneficial. An area to help improve aerobic fitness is by helping the body to potentially preserve its glycogen stores and utilize fat stores more. This will help prevent that fuel tank of glycogen from running out as quickly.

Optimal times to aid these adaptations are during lower intensity trainings. The body isn’t necessarily having to pull that energy as quickly allowing it to utilize fat. Just like in practice itself, the more you do something the better you are at it. Same thing with the body here. The more the body has to pull from fat, the more easily it will be able to do that later on. By improving the body’s ability to use fat through those low carb sessions, in theory glycogen is able to be preserved to avoid fatiguing as quickly.

Carbohydrate periodization in practice

Just like you don’t do the exact same workout or training session every day, your nutrition should match that. The first step is understanding what the goal is for that day. Is it peak performance and high intensity or is it a true training session where the sole focus is on maximizing adaptation? Having some extra toast, bananas or pasta before a tougher session will help with that peak moment. Then the next less intense day, opting for more non-starchy veggies, nuts, seeds, avocados, olive oils will keep the carbs down and aid the adaptation to utilize fat stores. It’s an ebb and flow process but it all starts with understanding what is trying to be achieved. Regardless the carbs though, make sure you are hydrated beforehand with proper electrolytes.

Study referenced: click here

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Body Composition, Diets, Energy, Injury, Muscle, Performance, safety, Weight, Wellness
Faster weight loss is linked to greater injury risk
- February 14, 2023
Weight loss is one of, if not the most, commonly stated goals of athletes and physically active people. Improved body composition is the desire in hopes of improved strength, speed, health and aesthetics. It can be surprising what some may do in hopes of “looking better”. Unfortunately, with these hopes and desires the patience necessary isn’t always there. Living in a day in age where most things are instantaneous people want weight loss to be the same way. I hate to burst the bubble but it doesn’t quite work that way. Also, when some try crash diets or strategies to lose weight quickly it typically comes with a cost.

Weight loss in weight class sports

For some sports there is a little extra emphasis and attention paid to one’s weight. These are deemed as weight class sports where the specific tournament/match that one can compete in is purely dictated based on meeting certain weight requirements. Popular examples are wresting, UFC, judo, boxing and taekwondo. All of these require designated weigh-ins prior to the match starting to ensure weights are met. Weight classes are set to help avoid advantages that can be gained from a heavier competitor taking on a lighter competitor. To gain an edge with this, many will walk around at a higher weight and then cut right before weigh-ins. The weight loss is generally very quick and sometimes significant.

This rapid weight loss has been found to be linked with increased risk of injury. And the faster the rate of weight loss, the greater the risk of injury associated with it. While being able to perhaps grant admission into the competition, is that trade worth it? More often than not it isn’t! The risk is potentially missing one weigh-in for one competition versus missing multiple for weeks of rehab depending on the injury.

General weight loss goals

Similar concepts apply for those not in weight class sports also looking to lose weight. Despite there not being a direct competition date on the line, the “now mentality” is present. It’s unfortunate though that the perspective of how the weight likely came on gradually over time. In response to it comes the desire to lose it in a tenth of the time that it came on. Such a strong desire can result in some fairly dramatic reactions and habits take place. Two of the most popular include crash diets and excessive exercise. Both can wreck having on long-term health.

Under such a calorie deficit caused by a crash diet and/or excessive energy there is a fairly large impact on body composition. Not in a good way either. In the early days of a crash diet the body loses a lot of muscle. While it helps the scale to decrease, it’s far from an ideal scenario. You’ve worked hard for that muscle and don’t want to just give it up like that. That greater the rate of weight loss, the greater the percentage of that loss comes from muscle. There are strategies to help decrease that impact but isn’t erased completely.

Patience = everyone’s favorite word

That old tortoise and the hare story always seems to come back up. With weight loss, slow and steady wins the race. For general weight loss, going at a slower rate with physical activity and some extra protein preserves your muscle mass. In general, about 0.5-1.0 pound weight loss per week is a good rate. While slower than some would prefer to hear it’s a good sustainable rate.

For weight class sports, a good goal would be to try and have the day-to-day weight be close to weigh-in weight. This will help to decrease the amount of weight that needs to be lost to compete. With less of a gap to close, it should help mitigate some of that injury risk.

Patience and consistency like in most cases will come out on top!

Study referenced: click here

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Carbs, Diets, Energy, Hydration, Macronutrients, Performance
How your glycogen level and hydration are linked
- January 31, 2023
Glycogen is the body’s form of stored carbohydrates. It’s what the body is able to tap into and use for energy throughout the day and especially during workouts. There is a connection as well between one’s glycogen level and the body’s hydration. While there is still a lot to learn regarding this, there’s plenty to keep in mind. Especially if periodizing your nutrition between stretches of high and low carbohydrate intake.

High glycogen level effects

Having increased glycogen in the body is very beneficial in moments of increased activity. It’s similar to stating a long cross-country car ride with a topped off gas tank. As exercise goes on, the glycogen will continue to be used until it gets too low at which point the body will start to pump the brakes. While in the middle of a practice or a game you don’t want to be hitting the brakes so ensuring that extra glycogen is on hand can be very helpful.

Increasing glycogen levels is done primarily though the popular strategy most refer to as “carbo-loading”. This is done where ~48 hours before the event, carbohydrate intake is increased. Eating more carbs pushes the body to store a lot of that as glycogen, thus topping off the tank. The level of carbo-loading can vary depending on the event but the most popular ones include long endurance events. Ultra-marathon runners and long-distance cyclists such as during the Tour de France really utilize this. For shorter duration activities such as for sprinters, this strategy likely isn’t necessary. In fact, it could potentially be slightly detrimental due to the water effects we’ll discuss later.

Low glycogen level effects

While high glycogen levels have gotten a lot of attention in the past, we’re continuing to learn a lot of benefits that can be gained from low glycogen levels. Low glycogen benefits are gained from their impact on training adaptations. It’s not something to purposefully be done going into competition.

Training with low glycogen can force the body to have to pull from its fat stores more. To keep the body going during the training session if glycogen isn’t available it has to keep getting energy from somewhere! Adding in some low glycogen sessions and increasing the body’s ability to pull from fat could in theory help to preserve glycogen stores in future events. With fat and glycogen being the two main sources of energy, having that flexibility is very beneficial. Low glycogen sends the signal to hit the brakes so if preserving that, longer training sessions can occur.

Decreasing glycogen to create this state in the body can happen through two methods typically. One is by eating a low carb diet at strategic time points. As mentioned previously, glycogen is a stored version of carbs in the body. So, if not consuming carbs in the short term the body will still be pulling from the glycogen for a bit and the amount decreases. Another strategy is having two training sessions in a day. The first session is higher intensity to really drain the glycogen, then a second session after it is done while glycogen is still low. A workaround for this is sometimes doing a fasted training in the morning after an overnight fast while sleeping.

Glycogen and hydration connection

We know what glycogen can do performance and energy wise, now we can dive into how it can impact hydration. Specifically, the impact that it has on the body’s retention of fluid. On average, for each gram of glycogen, the body also holds 3-4 grams of water. As a result, carbo-loading can result in extra fluid being held on by the body. On the opposite end of the spectrum, low glycogen levels could result in less water being held onto.

Due to the water retention component, glycogen levels can also impact your weight acutely. After a carbo-loading phase it can cause a noticeable increase in weight. While the benefit of the extra energy is great, it needs to be taken inconsideration of the negatives of being heavier. This is why it can be more negative for sprinters. Sprinters don’t need that extra energy on hand for short duration. If having that extra weight as well it could actually make it tougher to accelerate and hit/maintain top speed.

How much glycogen is needed?

Consideration needs to be taken for what type of event are you fueling for. That is where it all starts. Shorter events generally less than 2 hours long may not benefit from a traditional carbo-loading approach. Longer events on the other hand will likely benefit from all the extra energy possible. Regardless the event it’s important to make sure you are eating enough in general. But the amount of carbs can be adjusted for glycogen needs/goals. Consuming carbs 24/7 isn’t always the answer so make sure you are giving your body what it specifically needs for your goals.

Study referenced: click here

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Diets, Energy, Inflammation, Macronutrients, Recovery, Wellness
Add some avocado to your life
- January 31, 2023
The idea of “super foods” gets thrown around a lot. Along the way many foods tend to cycle in and out of the label and avocado is one of them. Avocados have become incredibly popular but the reasonings as to why depends on why you ask. Some sing its praises due to its low carb content. Other’s love it for the great nutrients it contains. Then there are some that are hesitant about them due to their fat content. With such differing opinions and thoughts, it can be confusing to know what to think about this mysterious fruit.

Avocado hype and the positives

There is a lot to love about avocados which is what sparked the referenced study in the first place. They are a nutrient powerhouse that contain some vitamins that the majority of people struggle to get enough of. In particular, vitamin E and magnesium. The nutrients help to fight off inflammation in the body and aids melatonin production for sleep respectively.

Keeping the good times rolling, avocados are also a solid source of fiber and potassium. Fiber is great at keeping a health gut microbiome which cannot be emphasize enough how important that is. The gut is one of the body’s first lines of defense to keep the bad stuff out and let the good stuff in. This ensures no inflammatory items are allowed in while the beneficial nutrients are, to keep the body in a fantastic state. Potassium wise avocados actually contain more potassium than bananas. Adequate potassium intake ensures optimal muscle contractions while also aiding blood pressure levels.

Isn’t all the fat in avocado worrisome?

This is a myth that has been around seemingly since the dawn of time. Eating fat is not bad! Your body requires fat and is needed for optimal nutrient absorption and hormone production. Without those things you’re going to have a bad time. It’s a good thing that avocados can fill that need for you then as avocado is one of the few fruits that is mostly made up of fat.

The type of fat in avocados is particularly what makes them so popular by many people. Avocados are very high in unsaturated fats. Compared to saturated fats, unsaturated fats have been linked with better overall health benefits. They’ve been shown to help decrease inflammation in the body and aid in cholesterol improvements. These cardiovascular effects were the focal point of the recent study done. With the nutrients and unsaturated fat content of avocados it was expected to be clear cut benefits being seen.

While the benefits weren’t as significant as one may expect, there were still some positive trends. HDL levels were shown to increase which is helpful at decreasing the risk of cardiovascular issues arising. In addition to that, oxidized LDL levels were decreased indicating overall stress in the body was decreased. Looking at potential impact on weight as well there wasn’t any indication that increase avocado consumption resulted in increased weight gain. Just reinforcing the fact that eating fat does not make one fat. Overall, there’s a lot of benefit coming from those avocados.

Ways to incorporate more avocados

Cauliflower is still the champion of being able to be converted into just about anything! Avocado though can still make some guest appearances. One of my favorite ways to mix them in is in smoothies. They don’t provide much of a flavor that would overpower anything and can add a wonderful creaminess to the smoothie. If wanting to get a bit wild though, there are avocado brownies and avocado ice cream which Tom Brady has been known to dabble with. All of these are great but sometimes too just plain avocado with a little salt on its own is perfect enough! With so many options, make sure you are trying to add a few into your rotation as well.

Study referenced: click here

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Body Composition, Diets, Performance, Weight, Wellness
Better nutrition knowledge helps keep better body composition
- January 14, 2023
Knowledge is power, especially in the case of nutrition knowledge. Having a solid understanding of nutrition can help improve every aspect of your life, top to bottom. Eating properly keeps you mentally sharp, decreases soreness, improves power and performance in the gym and on the field and also help prevent you from getting sick. The key though is to truly understand and know what your body needs. That allows you the freedom to make decisions on your own without relying on someone else to tell you exactly what to eat. As an example, improved body composition is a goal many of us have. In a recent study they showed that increased nutrition knowledge was correlated with just that.

Nutrition knowledge throughout the season

For athlete’s the year generally flows in the order of preseason, in-season, post-season and off-season. Each of these seasons are vastly different and as a result the nutrition needs are different. The training loads are going to be different to achieve different things and if eating the exact same way all year long, the maximum benefits won’t be achieved from that training. Training sessions are typically the hardest part of things so making sure nutrition is on point helps get the most out of them.

Challenges across the year

Off-seasons are when the biggest challenges tend to arise for most players. This generally results in weight gain as well as muscle mass loss due to a combination of less training and poor nutrition. When it’s time to report back for preseason typically there is a correction of that weight gain to result in peak shape come the regular season. As the referenced study here showed, better nutrition knowledge correlated with less negative changes in the offseason.

Maintaining closer to ideal body composition and weight numbers helps make the preseason go a lot smoother. Without having to spend the beginning just trying to get back into shape, the focus can be on improvement. There is also less risk of any injuries popping up. Needing to lose weight requires maintaining a calorie deficit. In that deficit the body isn’t able to recover or build muscle as well after training sessions. With such an increased workload in the pre-season this could be a recipe for disaster.

Make sure it’s correct nutrition knowledge

So to improve and maintain your body composition, pay attention to your nutrition. There is a whole lot of information out on the internet on this topic though. Pay close attention to ensure you are getting your information from a reliable source. Don’t fall for a popular post from an influencer or the guy at the supplement store. Sometimes they can be correct but many times are questionable at best. If unsure about something, feel free to reach out to me to ensure you’re giving your body what it needs.

Study referenced: click here

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Diets, safety, Supplements, Weight, Wellness
Weight loss claims for benefits of capsaicin (hot peppers)
- December 21, 2022
Weight loss is a big topic year-round but even more so come holidays and the new year. Resolutions being made and everyone wanting to start off strong means an attractive time for marketing companies. Don’t fall for some of those claims and advertisements floating around. This study touting capsaicin is a good example.

What is capsaicin?

Capsaicin is a compound found in peppers. More specifically, it’s part of what makes peppers so hot. Studies have been coming out about the potential impact that capsaicin can have on overall appetite. Personally, if something is too spicy I would eat less of it too! Theoretically it makes sense due to that type of thought process. Turns out though that there is also a lot of neurological impacts coming from capsaicin that could be playing a role.

Neurological impact potential of capsaicin

Neurological can be a big confusion word. In this sense it simply is referring to how different parts of the body communicate with each other. Strengthened neurological connections can help the stomach and brain talk with each other. Like most things in life, better communication rarely is a bad thing and can help tell the brain when enough has been eaten and to stop. Results from a few studies show a potential benefit of capsaicin strengthening those lines of communication. In particular it is being targeted as a way to help relieve cramps a lot here of late.

Impact on energy expenditure

Another area being looked at is potential increase in indirect energy expenditure. There are two types of fat in the body referred to as white and brown adipose tissue. Brown adipose tissue help contribute to keeping our body warm and does this by burning more energy. Because of that brown adipose tissue is thought to be beneficial and certainly preferred over white adipose tissue. Capsaicin has a handful of studies showing it may help increase the body’s preference to brown adipose tissue. Combine all of these things and capsaicin is sounding pretty nice!

What’s the catch?

The actual amount of impact all of these things have is incredibly marginal. While these benefits may occur, it doesn’t mean noticeable changes will actually occur as touted. The total number of studies is also small and many done on rats. Those pieces of information though aren’t going to be advertised as much by supplement companies selling the capsaicin. Strategies like this are all too common amongst weight loss supplements. Next time you see those you now know to be very cautious. So please don’t fall for them!

Going for a short walk daily will have significantly more benefit than taking some capsaicin. Walking and reducing calories may not seem as ‘sexy’ or potentially as simple as taking a pill but those are the keys if weight loss is the goal. Adequate movement and eating properly is the foundation but consistency is the key. That also is where the challenges tend to pop up as it’s not a quick fix. Developing the strategies to help with that consistency is very important. If needing someone to assist with developing those I’m more than happy to help. But even if not wanting to work with me just please promise me you’ll think twice before falling for any of those supplement marketing tactics.

Study referenced: click here

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Body Composition, Diets, Meal Timing, Muscle, Performance, Weight, Wellness
Time restricted feeding impact on fitness and body comp
- December 14, 2022
Time restricted feeding is a very broad topic which means different things to different people. To some it is fasting for 24 hours at a time 2-3 times per week and others it’s having an 8-hour eating window. For most individuals and especially athletes I wanting to try time restricted feeding or intermittent fasting to avoid full day fasts. Those can increase the amount of muscle that is lost due to the extended period of time and also don’t allow proper fueling for peak performance. The effects of shorter fasting periods seem to be better in general.

Time restricted feeding – Weight loss

Losing weight is one of, if not the, biggest reason people tend to consider time restricted feeding. Consider for a second that the foundation of any weight loss strategy is calorie restriction it’s a perfect fit theoretically. Less time to eat means less opportunity to overindulge. With the shorter restriction time though it can help still provide adequate nutrients to avoid muscle loss. Despite some marketing attempts though, it’s not necessarily a magical strategy. Eating less calories is the primary factor and the key to weight loss.

Time restricted feeding – Body comp

Slow and steady is the name of the game. As stated with weight loss, restricting too much can result in losing extra muscle which is never ideal from a body comp standpoint. By maintaining a decent number of calories (and protein) the weight loss will primarily be coming from fat. The less opportunity to eat again helps reinforce no added treats sneaking in there. Even without purposefully restricting calories, an 8-hour eating window tends to naturally result in lesser calories being consumed due to that. Lose fat and maintain muscle both are the driving factors for improved body comp.

Time restricted feeding – Performance

Performing optimally is where some additional planning comes into play with this. If looking to implement a time restricted feeding strategy it’s crucial to time it up appropriately around your training. Training sessions where you need peak performance, you’re absolutely going to want to eat beforehand. Having a full fuel tank ensures having the energy to do what you do best. On the other hand, in some situations it can be ok to train without eating before. This is a very specific situation to induce some specific metabolic changes to increase fat utilization. While not desirable for every session, it is a tool for the tool belt when applicable. In both situations though, eating afterwards is very important. The body is primed to take up nutrients to maximize recovery and muscle building so you don’t want to skip that window.

Consideration for athletes

When considering this, the first thing is to decide what you’re trying to achieve. If wanting to lose weight this could be a strategy to consider to help with that. Especially if night time snacking seems to be a big challenge. A hard set end-time can provide that extra barrier to help eliminate that temptation and extra calories. But by no means is that the only way to lose weight or even the best way for some people.

Everyone responds differently to different things so find the strategy best for you. Making sure all the while to fuel yourself properly around training sessions. The biggest thing to reiterate though is to make sure any potential long term fasts are avoided to maintain that muscle.

Study referenced: click here

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