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on February 13, 2019
If you diligently follow the recommendations outlined in this article, you will be amazed at the pace at which your body increases muscle size and strength. If you have been at a plateau and thought adding muscle was no longer possible, then rejoice in the knowledge that you have an arsenal of weapons at your disposal that can allow you to naturally maximize your muscle building physiology. More...
on February 13, 2019
Traditional whole foods are not ideal pre- and post-training snacks because of the time it takes to digest solid food including extraction then absorption of the needed nutrients (about 2-3 hours). Although nutrition bars with the proper carbohydrate, protein and fat ratios can be effectively used before and after exercise, liquid is generally better for the simple reason of speed to the muscles. More...
on February 13, 2019
Maintaining proper fluid balance is essential for every athlete since small levels of dehydration can negatively impact performance. Not getting enough fluids, high humidity or environmental temperature can interfere with the body’s ability to maintain a normal temperature. It’s very important to be able to recognize the signs and symptoms of dehydration to prevent illness and injury. More...
on February 13, 2019
As if the task of improving one’s health or fitness level isn’t challenging enough, fitness myths can cause confusion and frustration, and often result in wasted time. More...

Question: How does sugar affect metabolism? My trainer told me not to eat fruit after 3 pm because it can have an adverse affect on metabolism.

Answer: While some trainers may have limited knowledge of nutrition, generally it’s best if they stick to what he or she is good at – training -- and leave nutrition to the experts. The advice you got regarding fruit has no basis in fact or physiology, so please disregard it.

Sugar has been vilified by the popular press but moderate amounts will not hurt any healthy person. In fact, the right amounts and kinds of “sugar” can be a positive contributor to the training-induced results of athletes and exercisers (for more info see Xtreme Muscle Stack: Creating the Perfect Anabolic Storm, Use Pre/Post Snacks to Maximize Performance, & Proper Hydration). But remember, too much of anything can be bad for you.


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Sugar is only guilty by its association with many people’s uncontrollable addictions to sweetness. Sugar is found in many popular foods that offer little nutritional value and little satiety relative to calorie content (think donuts). These foods are frequently eaten in excessive amounts in today's society. As such, sugary foods contribute an inordinately large number of calories to most people's diets. Here is the important point: sugar is associated with weight gain and other related health issues because people overeat, leading to weight gain or obesity (which causes its own problems that may be exacerbated by sugar), and much of the food commonly overeaten happens to contain sugar. Additionally, when eating a large portion of your calories from any group of less healthy foods, containing sugar or not, you have little room for nutritious items, which will also contribute to health problems. In other words, weight gain and health problems are not simply a result of eating sugar. Sugar is consumed in moderation is absolutely fine--especially in fruit. For more, see Fact or Fiction? Enduring Fitness & Nutrition Myths.