Science

Study: “Fasted cardio does not result in higher fat oxidation rates vs pre-workout protein consumption”

People always get angry at me when I suggest to NOT train fasted, as really there are no benefits for fat loss and it can even be counterproductive towards muscle gain.

I’ve suggested for years to our clients having the Ketogains Pre-Workout Coffee as a great way to “break your fast” and then train afterwards.

Some whey protein (25-30g), coffee, MCT or coconut oil, creatine, a pinch of himalayan salt, and in some cases a bit of glucose make for an awesome and energizing pre-workout that will give you both energy and the protein needed to build and recover.

Via…
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A well-formulated Ketogenic Diet vs 90% Fat “Ketogenic Diet”

Hello!

My name is Mike Berta.

I’m an engineer in the Seattle area and I have been on a ketogenic diet for almost 5 years now.

I enjoy doing “different types” of ketogenic diets in personal experiments which are commonly referred as “N=1″.

Recently I completed the Ketogains September 2018 bootcamp called “Barbell Therapy”.  Ketogains bootcamps involve personalized macros that are still ketogenic but do not follow the classic therapeutic approach to ketosis, as the goal is Body Recomposition and not to treat an underlying medical condition or disfunction.  Back in July of 2018 for about a week I did…
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A Quick Look at Creatine

Creatine 101

 

What’s the deal with creatine? I hear so many misconceptions on this supplement, which is actually one of the most researched supplements in the sports nutrition world. Such as it’s a steroid, it doesn’t do anything, you will destroy your kidney’s if you take it (no study as ever showed increased kidney stress to the point of clinical relevance in a healthy kidney btw). Here’s a short little review on just the performance research on creatine, with a rarity in blog articles: references! (There’s a lot more research on other benefits out there).

Enjoy!

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Of Glucose and Finger Pricks — Is Personalized Nutrition Possible?

Individualized Nutrition

With the publication of the latest book of our friend Robb Wolf: Wired to Eat”, the concept of individualized nutrition has quickly become a hot topic around fitness groups.

I sincerely think that personalized nutrition constitutes the binary that nutritional science should follow to instruct humans on which is the “best diet” for them and how to manage it.

The fact is that personalized nutrition, to be “personalized”, requires a much higher degree of quantification than most people are capable, or more so willing, to do.

In Wired to Eat, the reader learns about how a…
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Why I Stopped Testing my Ketones on a Ketogenic Diet

On measuring Ketones.

Like many people, when I first started a Ketogenic diet in early 2014 I bought the Ketostix and just couldn’t wait to see the color change.

And change it did!

It was neat, and it provided motivation for me to continue.

Eventually, I got a blood meter, a breath meter and spent lots of time (and money) testing ketones. Between a Ketonix Breath Ketone Analyzer, as well as dozens of blood ketone test strips, I’ve probably spent well over $500 testing ketones. The main thing I learned from my extensive ketone testing regimen is that…
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Is Spinach a Performance Enhancing Food? On the Role of Dietary Nitrates as Ergogenic Aids

Is Spinach a Performance Enhancing Food? On the Role of Dietary Nitrates as Ergogenic Aids

Do you remember Popeye the Sailor Man and the secret behind his super-human strength?

Before punching the bad guys in the face, he used to gulp down a can full of spinach.

And, yes, I’m aspiring to write quite seriously about a cartoon.

Does it mean that vegans are right and that therefore we should all ditch animal protein and replace it with vegetable sources of incomplete chains of amino acids? Clearly not, and that would be a misinterpretation.

The right answer behind Popeye’s…
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Ignorance Is But A Choice

I want to share this quote here, especially with the influx of new people who have just recently joined the various online groups we manage:

“In the age of information, ignorance is a choice” – Donnie Miller

One of the main reasons that got me into nutrition and fitness in the first place, and eventually led me to found Ketogains, was to learn to differentiate between sound, science based nutrition, and “old wives tales” or classic bro’science.

Everybody has seen the recent influx of a number of self called “Keto Trainers” or “Ketogenic Coaches” as well as…
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Is Keto Dangerous While Pregnant, Breastfeeding, or for Children?

A question I’ve come across seemingly increasingly in the past few months, is a variation of, is it safe for kids to eat keto, including women during pregnancy and breastfeeding? This is where a simple disambiguation between a well and poorly formulated diet should end the discussion but let’s dig a little bit deeper into the concerns themselves, studies on children, the validity thereof, what a good diet is and context.

 

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Deciphering The Cholesterol Code: Dave Feldman

Everybody is worried about Cholesterol. You are; your doctor, your family. Yet few can explain how it actually relates to Cardio Vascular Disease, and what can you do to prevent it. In this interview,  Luis chats with Dave Feldman of thecholesterolcode.com about his recent findings, and how can one actually “hack” cholesterol to incredible low levels.

 

Dave is a senior software engineer and business developer, who began a Low Carb, High Fat diet in April 2015 with the purpose of avoiding diabetes.

Since then, he has learned everything he cans about it with special emphasis on cholesterol given his lipid numbers spiked substantially after going…
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thermal vision of soldiers exemplifying metabolic rate for metabolic advantage article

Metabolic Advantage, Red Herrings, and the Battle of the Diets

The recent publication of the full text of Kevin Hall’s pilot study on ketogenic vs non-ketogenic weight-reduction diets has sparked a blog battle that doesn’t seem to have any end in sight. It gives reason, apparently, to discuss at least a couple points: Do ketogenic diets have a metabolic advantage over other diets? Are ketogenic diets superior to ordinary diets?

It also gives us reason to wonder about few other ideas:

The significance of honest reporting Study design and limitations The significance of bias

Before I spend too much time…
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