DEXA vs InBody vs Skinfolds

DEXA vs InBody vs Skinfolds

Dual-Energy X-Ray Absorptiometry (DEXA), InBody, and skinfold measurements are all methods used to assess body composition, which refers to the proportion of fat, muscle, bone, and other tissues in the body. Each approach brings its own advantages and complexities, catering to a diverse range of needs and objectives. Whether you're an athlete aiming for peak performance, a healthcare professional tracking patient health, or an individual embarking on a fitness journey, the choice of the right method can significantly impact the accuracy and usefulness of the information you gather. DEXA The DEXA is often referred to as the gold standard method…
Read More
Alcohol and Muscle Growth: Does Drinking Kill Your Gains?

Alcohol and Muscle Growth: Does Drinking Kill Your Gains?

Alcohol is one of the most widely consumed recreational drugs globally. If you’re one to socialise with alcohol post-training, have a beer (and then some) to celebrate a sporting win or as part of a team bonding sesh, you’re most certainly not alone.  It is embedded in Australian culture with studies revealing that athletes are among the biggest users of alcohol, despite the potentially harmful effects it could have on health and performance. Some simply like to call it ‘balance’.  It’s well known that chronic high intakes of alcohol are poor for your health. So what amount of alcohol in…
Read More
Does Eating Breakfast Help Weight Loss?

Does Eating Breakfast Help Weight Loss?

Whether or not you should eat breakfast for weight loss has got to be up there with some of the most debated topics in the nutrition world. One camp argues that breakfast consumption can boost your metabolism, while the other contends that intermittent fasting helps maintain lower insulin levels, potentially facilitating fat loss. In between those two points, you could also hear a statement like “eating breakfast simply makes it easier to make healthier choices later in the day, which in turn reduces calorie intake.” And similarly, “while there is nothing magical about fasting, it does make it easier to…
Read More
Can You Only Absorb 30g of Protein in a Sitting?

Can You Only Absorb 30g of Protein in a Sitting?

A common claim in the nutrition world is that you can only absorb X amount of protein in a sitting. Theoretically, going higher than that amount is “wasted.” The "X" number that is used often varies between 20g and 40g. In this article, I will systematically go through where this idea comes from, and how relevant it is. Absorption vs “Used for Muscle” As a quick note, we obviously “absorb” more than 30g of protein in a sitting. That aspect is not really up for debate. If we did not “absorb it” the calories would just go missing and “wouldn’t…
Read More
7 Nutrition Mistakes When Trying to Build Muscle

7 Nutrition Mistakes When Trying to Build Muscle

Building muscle is at the top of many peoples’ lists of health & fitness goals… and for good reason. Not only does building muscle have physical benefits for athletes in their sport or for building one’s self-confidence… building muscle is health-protective and can help with managing chronic health conditions too. So, what are the key principles required for building muscle? How To Build Muscle A good strength training program is a non-negotiable for muscle growth. It is the necessary stimulus for the process to start. However, training for muscle growth without focusing on nutrition is like a job half done.…
Read More
Turkesterone: What Does the Research Say?

Turkesterone: What Does the Research Say?

Turkesterone is a supplement that has gained a lot of popularity over the last few years as a potential option for helping muscle growth, without the downsides of anabolic steroids. It is an option that has some pretty strong claims, although the research is relatively limited as of right now. This post aims to cover what research we DO have on the topic. In addition, there will also be an interpretation of that research, alongside looking at the results people are seeing in practice. What is Turkesterone? Turkesterone is a form of ecdysteroid. Put simply, ecdysteroids are the insect equivalent…
Read More
How to Track Macros: A Step-by-Step Guide

How to Track Macros: A Step-by-Step Guide

Cutting, bulking, improving diet adequacy, or trying to achieve specific health goals? Tracking your macros properly will get you there. If done properly, it can be one of the most useful and successful ways to achieve your goals. Because you don’t have to cut out food groups (ie. Keto) or meals (ie. Intermittent fasting) to achieve your goals. You get to eat the foods that you enjoy and simply adjust the portion in order to achieve body composition goals. Though it appears simple, research shows that almost no one can do it accurately.  Background “Macros” is an abbreviation of the…
Read More
Is Carbohydrate Cycling Good for Fat Loss?

Is Carbohydrate Cycling Good for Fat Loss?

Carbohydrate cycling involves consuming different amounts of carbohydrates on different days. There can be many ways this approach can be implemented. It can be considered an advanced strategy in some cases. In other cases, it can be implemented in a simple way. It is often promoted to help with body composition and performance. In this post, I will go through some of the evidence on the topic. I will also discuss how and when it could be worth implementing. Variations of Carbohydrate Cycling There are many variations of carb cycling. Touching briefly on one aspect though is that it technically…
Read More
How to Optimise Post-Workout Nutrition

How to Optimise Post-Workout Nutrition

The post-workout period is a timeframe that can be important for maximising muscle growth and recovery. It is typically less important than your overall nutrition each day, but it still plays an important role. There are quite a few aspects to consider when it comes to post-workout nutrition. And often there are a lot of questions too. This post is designed to cover it relatively succinctly. If you want to understand how and why all this matters, read the full post. If you simply want to know what to do, jump to the summary at the bottom. Protein and the…
Read More
Aggressive Dieting: When and Why

Aggressive Dieting: When and Why

Aggressive diets have a bad reputation in the nutrition world. There are many reasons for this. A lot of these reasons are valid reasons too. But something that a lot of people struggle with when it comes to nutrition is nuance. Something can be a bad idea for most people, while also being a good idea for some people. If you think in black and white terms, you will likely conclude that nobody should ever attempt relatively fast weight loss. Instead, with this post, I want to look at it from the other perspective. Most people should not be aiming…
Read More