Dancers training indoors in the winter may have vitamin D3 deficiencies due to inadequate sunlight exposure. This can impact muscular strength and power. Does supplementation help? [Read more…]
Need to lose weight for a performance, competition, or vacation? Reducing calories is the obvious choice, but losing muscle in the process is something we all hope to avoid.
A caloric reduction should be accompanied by an increase in protein consumption to avoid catabolism (muscle loss).
Research on hypocaloric (low calorie) diets with elevated protein intake is typically conducted with overweight or obese samples. How does this strategy impact athletes or active individuals? [Read more…]
Muscle and other lean tissues are composed of protein. Thus, protein consumption provides structural support for the body. Most athletes are aware that protein in food and the body comprises smaller particles called amino acids, some of which can be manufactured by the body and others that must be ingested through food. To develop and maintain lean body mass, protein should be consumed regularly and in sufficient amounts.
This is the second of my three-part series on how to lose body fat. My previous article addressed the most effective exercise strategies for reducing body fat. As I mentioned before, fat loss occurs in response to a negative energy balance. This means that excess body fat is oxidized when energy intake is less than energy expenditure.
Anyone who intends to lose excess body fat must make a decision about how to achieve a negative energy balance. The choices are to eat less, exercise more, or both. [Read more…]