Nutrition

Would you ever use “5 hour energy” drinks?

Excessive caffeine in 5-Hour ENERGY: Not a smart choice!

Would I ever use a 5-Hour ENERGY drink? Regarding this particular brand of high caffeine supplement, absolutely not. There is such a crazy amount of caffeine and some other ingredients in that particular product that I got to tell you, no, I wouldn't, simply because there's too much in under even extreme conditions. By that, I'm thinking about some of the military, special operations troops with whom I've worked. They can work under some pretty extreme conditions. Even under those conditions, there are better products and better amounts of, well, less caffeine and less amounts of other ingredients they can use to safely wake them up, get them stimulated enough to do their jobs effectively without, again, so much caffeine and other sketchy ingredient in there. So, no, no, I don't think there's really ever any good use, any smart use for 5-Hour ENERGY drinks.

No, I wouldn't recommend using 5-Hour ENERGY drinks as there is too much caffeine and other potentially sketchy ingredients in the product.

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Would I ever use a 5-Hour ENERGY drink? Absolutely not. This particular brand contains an excessive amount of caffeine and other ingredients that I find concerning. Even under extreme conditions, such as those faced by military special operations troops, there are better and safer options available to wake up and stimulate individuals without relying on such high levels of caffeine and questionable ingredients. In my opinion, there is no smart or beneficial use for 5-Hour ENERGY drinks.

Is it true that eating spicy foods before competitions can reduce your likelihood of cramping?

Spicy Foods Reduce Cramping Before Competitions

Good morning. I love this question. Is it true that eating spicy foods before? Competition can reduce your likelihood of cramping? The short easy answer is absolutely. Yes, it can. It won't necessarily eliminate the possibility of cramping much depends, many factors depend on how well trained. You are. What you usual diet is, how much hydration you get in regularly, Etc. What you're sleeping is like what other ancillary training methods, you use. But yes, it can reduce your likelihood of cramping and the simple reason for that of the longer answer is that spicy foods, the recipes, the marinade sauces dressings to spices themselves and the foods tend to contain a lot of electrolytes salt potassium, sodium, magnesium, may be some calcium and other electrolytes, the food's probably have some carbohydrates in them. And spicy foods tend to make us drink a lot typically, those fluids Words include a lot of water. So we have our magical hydrating combination of water carbohydrates and salt. And that right there can reduce our chances of of cramping doing any competition. Now, another longer answer is simply this much depends on what kind of sports you're engaged. And again, how well-trained you are, what your usual diet is. For example a diet that includes a lot of vegetables. Good fiber quality complex carbohydrates. These tend to train our gut to be able to handle foods like spicy foods, a little bit more effectively a little bit better than someone who doesn't eat these Foods regularly. So there are a lot of factors involved but final thought any good sports dietitian. Nutritionist will tell you, you have to experiment your timing of the food, the spicy food. What your gut can normally handle? How long before competition? The volume of food before competition that you eat. A lot of things can affect whether or not you actually cramp and how much cramping you'll actually experience. But again the short answer is. Yes, it can.

Yes, eating spicy foods before competition can reduce your likelihood of cramping. However, there are many factors that will affect how much cramping you experience such as how well trained you are, your usual diet and other ancillary training methods. It is also important to experiment with the timing, volume and type of food in order to determine what works best for you.

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Eating spicy foods before competitions can indeed reduce the likelihood of cramping. However, it won't completely eliminate the possibility of cramping, as various factors such as training, diet, hydration, sleep, and other training methods also play a role. Spicy foods and their recipes often contain electrolytes like salt, potassium, sodium, and magnesium, along with carbohydrates. These foods tend to make us drink more fluids, which usually include water. This combination of water, carbohydrates, and salt can help reduce the chances of cramping during competition.

The effectiveness of eating spicy foods may vary depending on the type of sport, individual training, and usual diet. Regularly consuming a diet that includes vegetables, fiber, and quality complex carbohydrates can help train the gut to handle spicy foods more effectively.

It's important to experiment with the timing of consuming spicy foods, understand what your gut can handle, and consider the volume of food eaten before competition. Many factors can influence the occurrence and severity of cramping. Consulting with a sports dietitian or nutritionist can provide personalized guidance.

In summary, the short answer is yes, eating spicy foods before competitions can reduce the likelihood of cramping, but it's essential to consider individual factors and experiment to find the best approach.

In terms of recommended protein consumption, what differences exist between people fueling for strength training and endurance athletes?

Protein Consumption: Key Differences for Strength Training vs. Endurance Athletes

Terms of recommended protein consumption what differences exist between people fueling for strength and people be fueling for an endurance. Well, not a lot to be honest, it's just not, it's not a big difference. The most important difference there between strength training athletes. And in terms of Fleet is to carbohydrate consumption strength training athletes will burn will do a little bit more micro damage to muscle as they train it and they're going to need A little bit more protein to to recover, okay? And to promote more muscle building fractional muscle protein synthesis endurance. Athletes burn a lot more total calories and the percentage of their total daily calories. That is protein is going to be far lower than for strength, training athletes. But generally speaking and Pratt pounds, a strength train athletes, a good body. Builders they need between 75 and 95 percent of their body weight in pounds. In grams of protein, that's not up to a 4 gram per body weight for most bodybuilders roughly 75 to 95 percent of their body weight in grams of protein. The endurance athletes going to be need less than that between 65 and 85 percent of the body weight in pounds, okay? The bigger difference is really the amount of carbs. A lot more carbs for the endurance athlete, most of their diet between 60 and 70%. In many cases is going to be carbs. That's not the case for strength training.

The main difference between strength and endurance athletes is their carbohydrate consumption. Strength athletes need 75-95% of their body weight in grams of protein, while endurance athletes need 65-85%. Endurance athletes also need more carbs, with up to 70% of their diet being composed of carbohydrates.

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In terms of recommended protein consumption, the differences between people fueling for strength training and endurance athletes are not significant. The main distinction lies in carbohydrate consumption.

Strength training athletes may experience more micro damage to their muscles during training and therefore require slightly more protein for recovery and muscle building. Generally, bodybuilders need between 75 and 95 percent of their body weight in grams of protein, which translates to around 0.75-0.95 grams per pound of body weight.

On the other hand, endurance athletes burn a higher number of total calories, and the percentage of their daily calories that come from protein is typically lower compared to strength training athletes. Endurance athletes typically need between 65 and 85 percent of their body weight in pounds as grams of protein.

The more significant difference lies in carbohydrate consumption. Endurance athletes require a higher intake of carbohydrates, with around 60-70 percent of their diet consisting of carbs. This is not the case for strength training athletes.

Overall, while there are some variations in protein and carbohydrate needs, the differences between strength training and endurance athletes in terms of recommended protein consumption are not substantial.

How do some athletes take in more then 100 grams of carbs per hour?

How athletes consume over 100g carbs/hr: expert advice

I absolutely love this question and especially that others have answered it. So hopefully, you'll take into account all answers. As someone who has done this on several occasions myself. I'll speak from a position of both experience and expertise as a dietitian. Nutritionist on this one, I have done this taken in up to 125, grams of carbs, during several training cycles and a bit half dozen marathons myself. And I can tell you how and why I Did it one? I'm burning over 1,000 calories per hour. This is why I want to try to make up as many of those calories as possible gut training training. Not only your gut, the biology of the cup but the mechanics of you taking in the calories, it's extremely important. I recommend that you do this over. Eight to 12 weeks, if not a full macro cycle of full training cycle, if not more couple of different marathon training Cycles could be could be more helpful. You must use as others, have advised a two or more forms of sugars glucose fructose. This may involve maltodextrine or other forms of sugars, different textures. That means both the liquids in the hydration that you might drink and He chews and gels and taking these enduring practicing taking these enduring multiple frequent, Long, training runs or rides, maybe not everyone, but most every ten to twenty minutes, join a 90 minute or longer Long training session that is absolutely required. Again, I would do it over several several weeks eight to 12 if not longer, there's also good scientific reason to believe that athletes and Endurance athletes, who we complicated diets, including a lot of good fiber from whole grains and vegetables. The gut also receives a lot of physical training biochemical training as well. To trains it to be able to handle more blood flow to the gut and take in a lot more food calories during long exercise. It can be complicated but it can be done. As I said, I've taken in up to 125 grams of carbs per hour over a Long training sessions, and Don's contact me for more if you'd like.

To train your gut to take in up to 125 grams of carbs per hour during long exercise, use a combination of different sugars, like glucose and fructose, as well as both liquids and chews/gels. Practice taking them in frequently during multiple long training sessions over 8-12 weeks or longer. Complicated diets with lots of fiber can also help.

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As someone who has personally taken in over 100 grams of carbs per hour during training cycles and marathons, I can share my experience and expertise as a dietitian and nutritionist.

Firstly, it's important to note that athletes who consume such high amounts of carbs are typically burning over 1,000 calories per hour. The goal is to replenish as many of those calories as possible. Gut training is crucial, which involves training both the biology and mechanics of consuming calories.

I recommend gradually increasing carb intake over a period of 8 to 12 weeks or even a full training cycle. It may be beneficial to go through multiple marathon training cycles. Using two or more forms of sugars, such as glucose and fructose, is advised. This can include maltodextrin or other sugar sources in various textures like liquids, chews, and gels. During long training sessions, it's important to consume these carbs every 10 to 20 minutes, especially during sessions lasting 90 minutes or longer.

Additionally, there is scientific evidence suggesting that athletes with complex diets, including fiber from whole grains and vegetables, can train their gut to handle more food calories during prolonged exercise. This involves physical and biochemical training to increase blood flow to the gut.

While it can be a complex process, it is possible to consume over 100 grams of carbs per hour during training. Personally, I have taken in up to 125 grams of carbs per hour during long training sessions. Feel free to reach out to me for more information.

As an expert, why are you interested in using AnyQuestion?

Expert explains the battle against nutrition misinformation on AnyQuestion

As an expert. Why am I interested in using any question? I'll tell you that. There is no bigger, long lasting enduring battle that we wage in nutrition harder to fight. And yet ongoing like there is battling misinformation, forget political misinformation, all the other types of information misinformation out there. But Information in the nutrition space, especially that disseminated and reinforced I should say by non nutrition experts. Whether are you search Google or Bing or just YouTube for any type of nutrition solution for how to do this, or that you'll find a bunch of very simplified over, simplified in many cases and often, not necessarily accurate to the individual. New trick you know answers or Solutions I should say. So any question is an opportunity to be involved in providing some actual expert advice people who are credentialed or licensed or otherwise very experienced in their specialty and having directly from us or them Horse's mouth video is always far more forceful than words on a written page of course. And so it's an opportunity to be part of the accurate truth. The science evidence-based, truth and Reporting if you will, that's why I'm excited about this.

I'm interested in using any question as an opportunity to provide accurate, evidence-based nutrition advice directly from a credentialed or experienced specialist. This helps to combat the misinformation that is often disseminated by non-experts on the internet.

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As an expert, my interest in using AnyQuestion stems from the ongoing battle against misinformation in the nutrition space. There is a constant influx of simplified and often inaccurate information being disseminated by non-experts in the field. When people search for nutrition solutions online, they often encounter oversimplified answers that may not be tailored to their individual needs.

AnyQuestion provides an opportunity for credentialed, licensed, and experienced professionals to offer expert advice directly through video. This platform allows us to deliver accurate, science-based information and be part of the truth in nutrition reporting. Video content from experts carries more weight and credibility than written words on a page. That's why I am excited about using AnyQuestion to contribute to the dissemination of accurate and evidence-based information.

Unlocking HMB: Can It Prevent Muscle Atrophy?

HIV is beta hydroxy. Batum ethyl butyrate or hydroxymethyl butyrate a little bit shorter. It is a primary breakdown product of the branched-chain amino acid leucine. Now amino acids of course are the fundamental building block of proteins. Now what makes leucine special? I'll get to hmb. What makes leucine special is that it exists in relatively Rich quantities in these proteins that we these high quality Teams that we tend to eat popularly in this country. Like fish eggs lean meats and beef. More people should eat more of these. These are especially common after exercise, and athletes and especially, strength, athletes. Leucine for its part is pretty good or strong or powerful at directly stimulating muscle protein synthesis after exercise especially now during a period of relative inactivity. You say you're taking the day off or picking several weeks off. That same leucine can prevent the degradation or the atrophy of muscle that's common. When muscle isn't getting used. That was some of the scientists are other scientists who knew that loosing could do these things found out that this primary metabolite hmb could do the same if not quite as powerfully hmb could stimulate muscle protein synthesis and reduced the rate at which muscles will atrophy, if it's not being used. So then they started asking this question, can we supplement hmb if athletes or non-athletes say the elderly or those with cancer with the sub? Hm. Be would that help them put muscle back on so scientists have been asking that question in a variety of good, controlled study ways for a lot of years and it turns out that it's not so clear. Whether or not supplementing hmb will help one type of athlete. One type of person, say a young athlete or an elderly person actually. Make more muscle protein in response to any sort of exercise or not exercise regimen. The effect r h MB seems to be the most powerful All or most solid scientifically is in those who are injured going undergoing surgery, experiencing extreme periods. You might say of disuse or lack of use of the muscle, then, hm, B plays a strong role in preventing or reducing the rate of atrophy.

HMB (beta hydroxy butyrate) is a primary breakdown product of the branched-chain amino acid leucine, which is found in high quantities in proteins such as fish, eggs, lean meats and beef. Leucine is good for stimulating muscle protein synthesis after exercise, and HMB can do the same, but to a lesser degree. It also helps to prevent muscle atrophy during periods of inactivity. Studies have shown that it may be most beneficial for those who are injured, undergoing surgery, or experiencing extreme periods of disuse.

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HMB, or hydroxymethyl butyrate, is a primary breakdown product of the branched-chain amino acid leucine. Leucine is found in high quantities in protein-rich foods like fish, eggs, lean meats, and beef. It is known for its ability to stimulate muscle protein synthesis and prevent muscle atrophy during periods of inactivity.

Scientists discovered that HMB, as a metabolite of leucine, can also stimulate muscle protein synthesis and reduce muscle atrophy. This led to the question of whether supplementing HMB could help athletes, the elderly, or individuals with conditions like cancer to build muscle. However, studies have shown mixed results in terms of its effectiveness for muscle protein synthesis in different populations.

The most significant impact of HMB seems to be in preventing or reducing muscle atrophy in individuals who are injured, undergoing surgery, or experiencing extended periods of muscle disuse.

Overall, while HMB shows promise in certain scenarios, its effectiveness as a muscle-building supplement varies depending on the individual and the specific circumstances.

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Cliff McArthur is a heavily experienced dietitian, nutritionist, and endurance athlete with an immense passion for incessant learning at the cutting edges of nutrition science and equal enthusiasm for understanding individual athletes, servicemembers, patients, and clients and engaging them where they are in life with real-world tips and tactical, practical nutrition solutions that can improve life and performance almost immediately. Particularly experienced and interested in practical meal planning; training, race and game day nutrition; electrolyte requirements and hydration solutions; science and supplements; and optimizing recovery, sleep, and cognitive and physical performance. Cliff is also a public speaker and nutrition consultant.

Neither AnyQuestion nor its Experts provide medical advice, diagnosis or treatment or otherwise provide professional healthcare services.

Cliff McArthur, MS RDN CSSD