Frequently Asked Questions
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Here are some of those pros and cons: The Pros & Cons of Counting Calories
For athletes and lean individuals in a calorie deficit, aiming towards to the top end of that range is advisable. For those or have no focus on muscle mass or those who are eating at maintenance/ calorie surplus that figure can be at the lower end.
To maximize muscle hypertrophy or retention, it is advisable to have 3-4 evenly spaced meals with about 0.25 – 0.4 g/kg in each one.
Animal sources are better for muscle protein synthetic response due to the amino acid profile and leucine content.
Fat balance is the difference in fat being stored in adipocytes (fat cells) versus fat being released and oxidized. On a given day, regardless of whether you are in a calorie surplus/deficit/balance, the processes of storing and releasing fat from fat cells will be continually running in cycles throughout the day. These processes just happen in different proportions at different times, depending on the timing of meals, exercise, fasting, etc.
Read this for all the details: Calorie Deficits #1: Understanding the Nuances of Energy Balance
Some people fear aggresive dieting because they feel it will cause muscle loss or cause more fat to be re-gained in the long-term. However, in many people these things either don’t happen or are largely irrelevant in the long-term.
More details in these two posts:
For full context, please read this: Just How Effective is Low-Carb Dieting?
For all the details to explain this, consult our 4-part series on gluten, starting here:
Gluten Revisited: Can I Eat That Sandwich?
All your salt questions will be answered in this post: Should You Be Scared of Eating Salt?
This concept is fully explained here: Eat More Fat, Burn More Fat: Myth, Magic or Metabolic Advantage?
Full details are here: Sigma Online Coaching
High-sugar foods are hyperpalatable and so can drive us to overconsume them. But we are not “addicted” to the sugar in them per se.
Full explanation and context (including research references) in this very short podcast: SNR #146: Is Sugar Addiction a Real Thing? (A Scientific View)
Explanation and context here: SNR #134: Are BCAA’s Worthless?
I explain in this article: Should You Restrict Caffeine Before Competition To Resensitize To It?
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