Episode #125 of the Stack Overflow podcast is here. We talk Tilde Club and mechanical keyboards. Listen now
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Eggs, by their nature, have a substantial amount of good protein in them, 6 grams in a large egg, along with the cholesterol and calories needed to sustain exercise. In the 1890s, it was believed that cooking the egg removed some of the nutritional values and this tradition was carried on through the worlds of bodybuilding and boxing as word-of-mouth "truth"....


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45 minutes is fine. 2 hours, also fine. The whole "you need to do it RIGHT AFTER YOUR WORKOUT" is a misinterpretation of actual science, propagated by protein shake producers, because a protein shake is much more convenient than a chicken dinner in the locker room. They call it the "anabolic window". Source.


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You can gain muscle while losing weight, but really only in specific circumstances, which you most likely don't fall into. You need to be fairly obese to start with, and eating the correct nutrients to support the lifting that you are doing. However, you are most likely not in that category, since you have been training regularly already. If you are in a ...


15

There is a common saying that abs are made in the kitchen. Having a strong core and abdominal muscles is not enough to get "six-pack" or "washboard" abs, because there will likely be a large layer of fat over the abdominal region. In fact, you aren't able to really see six-pack abs until you are in the 8-15% range of Body Fat Percentage. Furthermore, the ...


13

1- Why does it matter how long protein digestion takes? is it because we do not want it to be released faster than body can absorb or needs? It really doesn't. You really should only be drinking protein powder post workout and getting most of your protein from actual food -meat, fish, eggs, dairy products etc. I only recommend protein powder outside of ...


13

Right before your workout: Like you said, it's best not to exercise on a full stomach, so you should avoid large meals for about 1.5-2 hours beforehand. This will obviously vary depending on how long it takes you to digest. However, it's also really difficult to work out if you're hungry, so if you need a snack right before you exercise you should choose ...


13

Unless you're running in extreme heat conditions, for 30 minutes to an hour you really don't need any on course hydration. Drink some water beforehand, and afterwards to replenish sweat loss, and you should be fine. I've run up to 2 hours without on course hydration in moderate conditions. There is some evidence that even 2% dehydration can start to cause ...


12

Define waste. You may or may not gain weight, but there are other considerations at play. Excessive caloric intake will probably cause you to gain weight, plus there are other metabolic considerations from the reduction in exercise that may have an affect as well. When you have an excessive amount of protein intake, then you start placing a larger burden ...


12

Most people have misconceptions what 'tone', what it is, and how to achieve it. Being toned is a combination of two things - having muscle mass, and having a low enough amount of body fat to show the definition between the aforementioned muscles. A six pack is simply satisfying these conditions in a specific area - the stomach. Lifting If you're 6'1 152, ...


11

No, as far as science has been able to tell, this is not accurate. That is to say, eating at a certain time of day does not cause your body to somehow get more or less energy from the food you eat or store more or less of it as fat. Or if it does, the difference is not significant. From WebMD: According to the U.S. Department of Agriculture’s Weight ...


11

There's nothing wrong with consuming protein before or during your workout. Some studies suggest that this may lead to enhanced results. Here's one example. Other studies, such as this one, claim that this is not the case, though, and that while your body responds differently to exercise when you load up on proteins before the workout, this difference does ...


11

You want to look muscled without being big. The good news is, it's hard to get too many muscles. The solution is to lift a little and get your body fat down. "Toned" The word "toned" means different things to different people. It's not a technical term, like "strong" or "powerful" or even "big". Most people use "toned" to communicate their desire to look ...


11

Your mother is in a seriously dangerous place, and this really is in the realm of nutrition and medicine more than physical fitness (as far as priorities go). Her endocrine, cardiovascular, muscular, and skeletal systems have to be off-the-charts bad. There's a good movie that came out recently called Fed Up: it lays out a lot of the more horrible aspects ...


10

Keep in mind that appetite matters, especially when trying to lose weight. In my experience, carb heavy foods are very bad at appetite suppression. Case in point the "hungry an hour later" effect of Chinese food. That is one of the chief reasons that low carb diets work. I could easily eat 800 calories of bread and still be a a little hungry. 800 calories of ...


9

Let's take a step back and understand some basics about nutrition as it relates to exercise. I'll cover the popular memes and then try to apply them to your situation. More muscle mass burns more calories. This is true, but it is only part of the picture. I'll expound on this a little more later on. Protein is more thermogenic. Thermogenic means it ...


9

Alcohol has many detrimental effects in the body, and you cannot replace carbs with it. Lowers Growth Hormone and Testosterone Inhibits recovery Causes dehydration Lowers muscle glycogen Decreases aerobic capacity It is caloric, but non-nutrient Alcohol has a catabolic effect on protein synthesis; the result is lower muscle mass/smaller gains, but it also ...


8

For the most part this is speculation based on what I learned as from my college bio classes (which I took recently as a I just graduate as a bioengineer). Obviously, there are circumstances in which mixing your protein into a shake may cause it to lose effectiveness. For instance, a shake with high bacterial content, such as if you put yogurt or something ...


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The biggest thing I see going on here is your diet is very unbalanced. That is going to cause health problems if you don't make changes, soon. One of the basics of nutrition is that your body has essential nutrients that it must consume from food and cannot make itself. Unfortunately, carbohydrates don't qualify as essential. There are 9 essential amino ...


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This is not really going to be a definitive answer, as you can find studies that support almost any position, so what I'm looking at for this is the trend of the studies that I've reviewed. Overall, I am finding that there are more studies that show soy protein does not have a detrimental effect on free testosterone, especially when connected to a ...


7

Intense training, particularly training that increases your strength (and consequently your muscles) not only burns a lot of calories, but your body requires more just to recover. When I train I use a heart rate monitor, and while it isn't perfect it does give me a good indication of the number of calories I burned during the training session. On average I ...


7

Running (exercise) and eating less (reducing caloric intake) won't necessarily cause weight loss. There is a high probability you will lose fat but without controlling the different variables (calorie in, calorie out, etc) you can't guarantee the desired outcome. Just to preface, you've lost 1.6kgs in ~3 weeks which translates to 0.53kg per week. It's not ...


7

Books The Primal Blueprint - covers diet/nutrition, exercise/play/stress management, and other keys to being healthy, in an easy-to-read format. Note - it is loosely based on the Paleo Diet, which many people disagree with. Primal Blueprint 21-Day Transformation - based on the previous book, but with more specific recommendations, for both diet, exercise, ...


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The problem is that, on waking, there is very little blood in your stomach or digestive system until the body realizes that it needs to get some blood there ready to do some digestion. It's the same effect as running on a hot day and getting a bit dehydrated. In that case, much of your blood is in your muscles and skin (to keep your muscles moving and lose ...


7

There are some things you could do to look taller. Most important is your posture. Especially with sitting work and/or worries, it's too easy to become slightly slumped instead of standing up your full length. When standing, try imagining as if you're hanging from a hook on the top of your head. Put your shoulders up by starting a circle with your ...


7

First my opinion about protein shakes is well resumed here: http://stronglifts.com/milk-post-workout-build-muscle-gains/ http://www.science20.com/news/study_says_milk_is_as_good_as_protein_drinks_for_workouts I think heavy protein shakes directly before workout are not advisable, because you body needs to digest. If you necessarily want to take them, drink ...


7

Managing fatigue can be challenging at times, but the following three items may be contributing factors: Insufficient Carbs. Carbohydrates are part of the fuel needed to replenish and repair muscle. This is with the assumption that your protein and fat intake is high enough. Insufficient Calories. You might not be eating enough calories to fuel muscle ...


7

The ideal scenario is to test your breakfast during training, as the last thing you need is to eat something that upsets your stomach. I'm not a triathlete, but have run several marathons. For me porridge with honey worked well, with a banana nearer the start time. Personally I wouldn't have the fruit salad, but everyone is different. If you have ...


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We evolved to find calorie-dense foods very tasty, and we don't have taste-receptors for micro-nutrients When humans (and most of their predecessors) did most of our evolving, low-calorie plants were plentiful. Sweet fruit wasn't usually around all year. Meat could be hunted, but it required plenty of energy and effort, and was usually quite lean. (Much ...


7

This is very much an individual question, as everyone has different requirements and reacts in different ways to fluid and food intake when running. It's just very much trial and error to find what works for you. However, what you can do is start tracking your runs, time of day, how you feel, what you ate, things like that. Over time, you will get data such ...


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