In order to simplify my nutrition document I’ve decided to consolidate information onto one page to save on paper.
General Rules and Guidelines for Marco intake and Nutrient Timing:
-Eat Fats and Proteins in the morning, eat Carbohydrates and Proteins at night (2) (20) (21)
-The lower levels of visceral body fat the better the body assimilates carbs (3)
-Fibers provide satiety and doesn’t count towards carbs (4)
-There is a link between protein “deficiency” and increase caloric intake (5)
-Whey protein intake adds to satiety (6)
-Diet Soda and Diet sweeteners can create cravings for sweets (7)
-There is some benefit to consumption of acids with higher carbohydrate meal. (8)
-Adequate sleep is required for optimal carbohydrate assimilation (9) (10)
-glycemic load will dictate satiety throughout the day (11)
-increased protein intake will help maintain lean body mass on a diet (12) (26) (27)
-High protein low fat diet in some ways is superior to high carb diets (13)
-Aerobics in conjunction with weight training helps maintain lean body mass when in caloric deficit (14)
-7 day 15g per per kg of body mass to fully replete glycogen stores (15)
-The body can and does assimilate nutrients similar to a fasted state (17) (18) (19)
-Capsaicin has demonstrated ability to help energy while in a negative energy balance (22)
-Protein intake in close proximity to workout may have greater hypertrophy/strength results (23) (24)
-fructose isn’t the best carbohydrate for weight loss (25)
-Weighting daily may help (30) and write that in along with hours of
sleep is beneficial (1) measure Saturday
-Hydration can help lipolysis so it is important to be hydrated (29)
Gelatin may help with satiety (28) bone broth, sugar free jello,
-When hungry err on the side of higher protein (16)(26)(27)
Choose colorful, energy dense food sources high in fiber low in empty calories (31)(32)
(1)http://www.ncbi.nlm.nih.gov/pubmed/16336072
(2)http://www.strengthsensei.com/the-case-for-eating-your-carbohydrates-at-night/
(3) http://link.springer.com/article/10.1007/s00125-003-1074-z
(4)http://www.ncbi.nlm.nih.gov/pubmed/25823991
(5) http://www.jci.org/articles/view/74915
(6) http://www.ncbi.nlm.nih.gov/pubmed/25563737
(7) http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2892765/
(8) http://www.ncbi.nlm.nih.gov/pubmed/16015276
(9) http://www.ncbi.nlm.nih.gov/pubmed/25870289
(10) http://www.ncbi.nlm.nih.gov/pubmed/19255424
(11)http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3762696/
(12) http://www.ncbi.nlm.nih.gov/pubmed/19927027
(13) http://www.ncbi.nlm.nih.gov/pubmed/15941879
(14) http://www.ncbi.nlm.nih.gov/pubmed/10487375
(15)http://ajcn.nutrition.org/content/48/2/240.abstract
(16) http://www.ncbi.nlm.nih.gov/pubmed/23067428
(17) http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3577439/
(18) http://www.ncbi.nlm.nih.gov/pubmed/16051710
(19) http://www.ncbi.nlm.nih.gov/pubmed/19837871
(20) http://www.ncbi.nlm.nih.gov/pubmed/21475137
(21) http://ajcn.nutrition.org/content/85/4/981.short
(22) http://www.ncbi.nlm.nih.gov/pubmed/23844093
(23) https://www.ncbi.nlm.nih.gov/pubmed/17095924
(24)https://www.researchgate.net/publication/262644021_Evidencebased_recommendations_for_natural_bodybuilding_contest_preparation_Nutrition_and_supplementation
(25)http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2584858/?tool=pmcentrez
(26) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3411511/
(27) http://onlinelibrary.wiley.com/doi/10.1111/cob.12188/full
(28) https://www.ncbi.nlm.nih.gov/pubmed/19864402
(29) https://www.ncbi.nlm.nih.gov/pubmed/14681716
(30) https://www.ncbi.nlm.nih.gov/pubmed/25683820
(31) http://ajcn.nutrition.org/content/105/3/626