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…]
Should I Eat More Protein When Dieting?
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…]
Some Thoughts on Protein
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.
Fat Loss Nutrition for Athletes
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…]
Does Eating Wheat Contribute to Excessive Body Fat?
Energy to support low-intensity activity, such as walking, is primarily derived from body fat. As exercise intensity increases, carbohydrate becomes the preferred source of energy. Athletes who train at a high intensity may recognize the importance of consuming foods rich in carbohydrate to support their training, but many find it difficult to maintain a desirable weight or body fat percentage while following a high-carbohydrate diet. It’s important to recognize that excess body fat is a result of overeating and not due to carbohydrate consumption, specifically.
I'm Joel Minden, PhD, licensed clinical psychologist, cognitive behavior therapist, sport psychology consultant, and strength and conditioning specialist.