Another popular re post from earlier this year.
My Top 10 takeaway points from the Alan Aragon UK Conference
1-The paleo diet is a fad, any diet with more rules than food allowances should be avoided. The research comparing paleo with other diets, usually protein is higher in the paleo group, and calories tend to be lower in the paleo group. Thus, paleo usually comes out on top by default, because of more protein and less total calories. There is little scientific evidence supporting some of the Paleo claims, despite lots of hype surrounding the lay press at the moment.
2-An insulin spike is not required post workout, with the caveat a pre exercise meal has been eaten close to the training bout. Here is a short quote from Alan Aragon’s research review on the topic:
“To reiterate, the pre-exercise meal can have profound effects on insulin levels that surpass the length of the training bout. Tipton’s team found that as little as 6g essential amino acids+ 35g sucrose taken immediately before exercise (45-60 minutes of resistance training) was enough to keep insulin elevated to roughly 4x above fasting 1- hour post exercise. It took 2 hours post-workout for insulin to return to resting levels. A similar insulin response was seen with 20g whey itself taken immediately pre workout. If carbohydrates were added to the pre-training protein, there would be a greater insulin response.”
3- Nutrient timing is less of a concern for individuals training once per day. Hitting total macro nutrient targets is far more important for these individuals. Athletes who have multiple glycogen depleting workouts in the same day, require more emphasis on nutrient timing.
4-Intra workout nutrition is only really necessary for individuals training longer than 70 minutes performing continuous glycogen depleting exercise. E.g. endurance athletes.
5- The glycemic index is relatively useless within a mixed meal containing fibre and fat. Also, the studies performed on the glycemic index were performed on fasted individuals, consuming isolation carbohydrates. (hardly realistic in the real world).
6-There is no evidence supporting metabolic typing.
7-The omega 6 to omega 3 ratio isn't supported by science. It’s probably a wise move to increase your omega 3 consumption through supplementation, if you don’t eat a lot of fatty fish. Yet, eliminating foods high in omega 6 e.g. almonds, is quite frankly ridiculous.
8-Focusing your efforts on trying to maximise certain hormones is a headache not worth concerning yourself with. Unless you are taking anabolic steroids, any hypothetical method isn’t going to make any difference, as you will be in the natural physiological range anyway. Focus on progressive tension overload with your training.
9- Be careful of the media throwing observational data at you, e.g. red meat causes cancer. Making statements like this e.g. isolation foods causes “x” is purely speculative, and quite frankly ridiculous.
10- Sugar isn’t the cause of obesity or fat gain. A chronic increase in caloric intake, coupled with the decrease of exercise is the main cause, essentially an un-used energy surplus. Sugar isn’t inherently bad, the dose and the context within ones diet should be the main consideration.
www.jameslaytonfitness.co.uk
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