SCIENCE: ARTICLES & LIBRARY


How you can maximize your energy, make your exercise time more effective and reach your goals most efficiently.

  MORE

Summary:

The following information was written by Atkins professionals.

The purpose of this study was to analyze the effects of a low-calorie, high-protein diet (using two different protein supplements) and resistance training (weight lifting), versus a low-calorie diet alone, on body composition changes in overweight police officers. The first group of 10 officers was placed on a low-calorie diet alone. The second group of 14 officers was placed on a low-calorie diet and given 1.5 grams per kilogram bodyweight per day of a casein protein supplement. The third group of 14 officers followed an identical regimen to the second but the supplement consumed was whey-based protein. Both groups 2 and 3 engaged in a resistance-training program in conjunction with their diet. Programs were maintained for 12 weeks. All groups lost an average of 5.5 pounds. At 12 weeks, the average percent body fat with diet alone decreased from 27% to 25%, the casein protein group decreased from 26% to 18% and the whey protein group from 27% to 23%. The average fat loss was 5.5, 15.4 and 9.3 pounds in the three groups respectively. Lean muscle mass gains did not occur in the group that was on a low-calorie diet alone. But the casein group had an average lean muscle mass gain of 8.8 pounds and the whey group an average increase of 4.4 pounds. Average increase in strength for chest, shoulder and legs was 59% for the casein group and 29% for the whey group, resulting in a significant difference as compared with the diet-only group. The researchers concluded that differences in body composition and strength are likely due to improved nitrogen retention (being in positive nitrogen balance, allowing for tissue building) and overall anticatabolic effects (prevention of muscle breakdown) caused by the casein proteins’ peptide (chains of amino acids that make up the protein) content.

 

  MORE

Summary:

 

The following information was written by Atkins professionals.

This study sought to compare the effects of two weeks of a high-fat, low-carbohydrate diet (70% fat, 23% protein and 7% carbohydrate) with two weeks of a high-carbohydrate, low-fat diet (74% carbohydrate, 14% protein and 12% fat) on exercise performance. Five trained cyclists were required to perform a host of cycle tests at various intensities and lengths of time. Based on the results of these tests, exercise time to exhaustion during high intensity exercise was not significantly different between groups. However, when comparing the different diet groups’ performance during moderate intensity exercise, time to exhaustion was significantly longer after subjects followed the high-fat diet, despite starting off with lower muscle glycogen content (stored glucose). Subjects in the high-fat group also had a lower respiratory quotient, indicating that they were burning fat for fuel in place of carbohydrate.

  MORE

The best exercise programs combine aerobic and anaerobic activity.

Aerobic exercise is any activity that increases your heart rate and causes you to consume more oxygen. Every cell in your body requires a constant supply of oxygen, and if you've been a couch potato for years, many of those cells are being deprived. This is why, once you accustom yourself to a regular routine of aerobic exercise, you will begin to feel better than you did before.

  MORE

For a long time we’ve known that exercise strengthens the heart and improves cardiovascular health. Makes sense, doesn’t it? The heart is a muscle, and if you exercise it, it will get stronger, just like the biceps or the quadriceps. And the job of the heart -- one of them, anyway -- is to pump oxygen and nutrients to all the cells, organs and tissues in the body so that they can function optimally.

    MORE

Ketogenic diets and physical performance

 

Impaired physical performance is a common but not obligate result of a low carbohydrate diet. Lessons from traditional Inuit culture indicate that time for adaptation, optimized sodium and potassium nutriture, and constraint of protein to 15–25 % of daily energy expenditure allow unimpaired endurance performance despite nutritional ketosis.

 

 

  MORE
Protein actually improves sports performance, according to four new studies presented at the annual meeting of the American college of Sports Medicine in June.   MORE

The following information was written by Atkins professionals.

The purpose of this study was to assess metabolic adaptations to a high-fat diet in endurance cyclists. Sixteen endurance-trained cyclists were randomly assigned to one of two diet groups for a period of 15 days. One group remained on their habitual diet (30% of calories from fat) while the other group consumed a high-fat diet (69% of calories from fat) of the same caloric value. Results revealed that the level of certain enzymes involved in fat metabolism was elevated, signaling a shift from burning carbohydrate for energy to burning fat for energy. This change in fuel utilization occurred within five days of switching to the high-fat diet. Subjects also used less muscle glycogen (stored carbohydrate) after 15 days of the high-fat diet. The authors concluded that consuming a high-fat diet for as little as five to 10 days significantly alters the body’s fuel selection from carbohydrate to fat without altering cycling performance.

 

  MORE

To help you out, here are 10 tricks to work in workouts, which can help you manage your time.

  MORE
Stretching is one of the easiest, yet most often neglected components to a balanced workout routine. It’s effortless in that it can be done virtually anywhere, anytime and requires zero equipment. Many people choose not to stretch, however, because they fear doing it incorrectly and injuring themselves as a result.   MORE
Two brand new studies offer some interesting insights on how people lose weight as well as how to overcome the challenge of keeping it off successfully.   MORE
2014-QSK-home-page-banner.jpg
Disclaimer: Nothing contained on this Site is intended to provide health care advice. Should you have any health care-related questions, please call or see your physician or other health care provider. Consult your physician or health care provider before beginning the Atkins Diet as you would any other weight loss or weight maintenance program. The weight loss phases of the Atkins Diet should not be used by persons on dialysis or by pregnant or nursing women.