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Health Line
2 days ago
- Health
- Health Line
Is More Protein Always Better?
While protein plays a vital role in a healthy diet, increasing intake beyond the body's needs doesn't necessarily lead to additional benefits. Plus, the health effects can vary significantly depending on the source of the protein. Protein is widely marketed as the cornerstone of a healthy diet, particularly in fitness culture and muscle-building communities. This narrative, sometimes referred to as 'protein propaganda,' promotes the idea that more protein automatically means better health, greater strength, and improved performance. While this nutrient is undeniably essential for muscle repair, immune support, and general health, the assumption that more is always better, no matter the source, is not supported by evidence. Here's what the research actually reveals. Health consequences of too much protein The body requires protein to repair tissues, produce enzymes and hormones, and support immune function. However, the idea that more of this nutrient directly translates to more muscle or better health is oversimplified. Excessive protein intake, especially beyond the body's needs, may not provide additional benefits and could potentially have drawbacks. Research suggests that very high protein intakes may not provide additional benefits and could lead to potential health concerns. This is especially the case when intake consistently exceeds the body's ability to use it effectively. It can put extra strain on your kidneys If you eat more protein than your body needs, especially over 2 grams (g) per kilogram (kg) of body weight a day (that's more than 140 g for someone weighing 70 kg, or 154 pounds), your kidneys have to work harder to get rid of the extra waste after breaking it down. Over time, this extra workload may cause damage, especially if you already have kidney problems or are at higher risk due to conditions like diabetes or high blood pressure. This is especially important if you're using protein supplements in high amounts. For instance, research from 2023 has linked high intake of these supplements to increased kidney strain, which may raise the risk of chronic kidney disease over time. Your body can only use so much for building muscle Research shows that your body can only use about 0.4 g of protein per kg of body weight in one meal to build muscle. That's around 28 g per meal for someone weighing 70 kg (154 pounds). Eating more than that won't necessarily build more muscle. Instead, the extra is often just used for energy or removed as waste. Spreading your protein across four meals per day helps your body use it more effectively. It can crowd out other important nutrients If you're overly focused on getting lots of protein, you might miss out on other important parts of a healthy diet, like fruits, vegetables, whole grains, and healthy fats. These provide fiber, vitamins, and minerals your body also needs to stay healthy. It may upset your gut Diets that are high in protein, especially from animal sources, can alter the balance of bacteria in your gut. This can affect digestion and may even lead to inflammation or other long-term health issues. Getting more protein from plant-based foods may be better for your gut health. Diets very high in protein, particularly from animal sources like meat, can disrupt the natural balance of bacteria in your gut. This imbalance may affect digestion and increase inflammation, which, over time, can contribute to gut-related problems and diseases such as inflammatory bowel disease (IBD). While some animal proteins, like dairy, might have protective effects, excessive meat consumption has been linked to a higher risk of gut inflammation. Overall, eating large amounts of animal-based protein may upset gut health, highlighting the importance of a balanced diet that includes a variety of protein sources. Personalized protein needs Determining the right amount of protein involves considering several factors: Activity level: More active individuals or those engaging in intense training may require more protein to support muscle repair and growth. Age: Older adults may need higher protein intake to prevent muscle loss associated with aging. Health goals: Individuals aiming to lose weight may benefit from higher protein intake to promote feelings of fullness and preserve lean muscle mass. Body composition: Those with higher muscle mass may require more protein to maintain and build muscle. Training intensity: Intense training plans may increase protein needs to repair and build muscle tissue. For most people, meeting the recommended protein requirements through a varied diet is sufficient to support health and fitness goals. Considerations for protein consumption When evaluating protein intake, consider these factors: Nutrient balance: Protein should be measured in specific units, for example, 30 g of protein, for accuracy. Quality versus quantity: The source and quality of protein matter as much as the amount. Whole food sources like lean meats, fish, eggs, dairy, legumes, and nuts provide additional nutrients beneficial for health. Individual variation: Protein needs vary based on personal factors, including age, weight, and activity level. Timing: The time that you consume protein can affect its effectiveness for muscle recovery and growth. Distributing protein intake evenly throughout the day may be more beneficial than consuming large amounts in one meal. Takeaway While protein is undeniably important for health, strength, and recovery, research does not support the idea that more is always better. Overconsumption of protein, especially from meat and supplements, can lead to health risks like kidney strain, gut imbalance, and nutrient deficiencies. A balanced approach that focuses on the quality and variety of protein sources, not just increasing the amount, is key to supporting long-term health.
Irish Times
3 days ago
- Health
- Irish Times
How hard do you have to work to build muscle?
You're sweaty and sore, and just hoisting your gym bag on to your shoulder makes you groan. The workout was exhausting, but was it effective? Many trainers and athletes have long believed that lifting to failure – the moment when you can't complete another repetition of an exercise – is the best way to build muscle. But recent research has challenged that idea, suggesting that training at a slightly lower intensity can produce similar results. 'The question I ask people is: 'Are we getting better or are we getting tired?'' said David Frost, an associate professor in the kinesiology department at the University of Toronto. If you're new to lifting, it can be tough to know how hard your workout should feel. Learning what failure feels like – and understanding when you should push that far – can help you build a sustainable strength-training routine and allow you to safely progress as you get stronger. READ MORE Training to failure? There are two types of failure in strength training. 'Technical failure' is when you can't do another repetition with proper form and control, so you may have to rely on other muscles and joints to lift the weight. 'Muscular failure' happens when your muscles are so fatigued that you can't lift the weight at all. Although you can build muscle mass by training to failure, some experts say the risks may outweigh the benefits. 'If you push yourself to failure and damage your muscles to a very extreme degree in a single workout, that's going to impair what you can do the next day and the next day,' Frost said. Pushing yourself to lift with poor form can also increase your risk of injury. [ Should you push through exercise pain? Opens in new window ] What matters more is that you're working hard each time you step into the gym. Challenging your muscles creates microdamage in the tissue, which is what makes them change. When you rest, that tissue repairs, grows and gets stronger. 'You don't need to necessarily be pushing to failure, but a high level of effort is required over time,' said Brad Schoenfeld, a professor in the exercise science programme at Lehman College in New York who studies how different methods of resistance training affect muscle growth. How much to lift? When you're starting out with strength training, perform new exercises with just your body weight first so you can learn proper form, said Elizabeth Davies, a strength coach in Kent, in England, who works primarily with women who are relatively new to lifting. Once you're ready to add weight, start by picking up a weight that feels light to you. Focus on moving with good form rather than trying to do as many repetitions as possible. You can use what's known as the reps-in-reserve, or RIR, scale to find out how much weight you can handle for a full set. When you perform an exercise, estimate how many more times you could lift the weight – your RIR – before feeling maxed out. You want to choose a weight where at the end of your set, you feel like you have a few repetitions left in the tank. The RIR method lets you adjust your workouts for how you feel – which can vary based on everything from sleep and diet to hormonal changes and stress – rather than sticking to a set amount of weight. Working to build muscle As a new lifter, your muscle tissue will generally adapt quickly to training, so you can stop when you feel like you have five or six RIR and still see progress, Davies said. As you get stronger, research suggests that stopping two or three repetitions before failure can be ideal for maximising muscle growth. Once you're able to complete the same number of repetitions in a given set for two or three weeks in a row, add a bit more weight and see how that changes your sense of effort, Frost suggested. When you're familiar with an exercise and can practice it consistently with good form, it can be worthwhile to occasionally train to failure to refine your sense of how hard you need to work. After all, 'if you don't train to failure, you don't know how far away from failure you are', Dr Schoenfeld said. When your body is pushed beyond its limits, it will also try to adapt to meet that challenge more easily next time, he said. [ Fitness: Is it better to eat before or after exercising? Opens in new window ] If you really enjoy the feeling of hitting your maximum effort, failure can have an occasional place in your workouts. Davies gives her clients that opportunity on single-joint moves such as bicep curls that won't leave them too exhausted and hinder their progress, she said. The key to getting the most out of strength training is stacking up hard work over time, Frost said. On most days, that means aiming to push yourself a little bit more than you did the day before. – This article originally appeared in The New York Times
Vogue
28-05-2025
- Health
- Vogue
The Glute Diet: What to Eat For Your Best Buns Yet
Studies show that up to 80% of your health is influenced by what you eat. Of course, that doesn't mean that physical exercise isn't important—but it does mean that diet can make a huge difference. In other words, if we don't complement our workouts with a balanced diet, we probably won't reach our desired results—especially if we want to build muscle and age healthfully. One area in which this phenomenon might be extra noticeable? The glutes, which is the body's largest and most powerful muscle group. 'Sagging in the buttocks is a common aesthetic concern and can be effectively addressed through a combination of proper nutrition and exercise,' explains Dr. Mar Mira of Mira+Cueto Clinic in Madrid. 'The key is to provide the body with the essential nutrients for collagen regeneration and muscle development. We propose a diet based on an adequate intake of high quality proteins, combined with healthy fats, low glycemic index carbohydrates, and key micronutrients such as collagen, vitamin C, zinc, and magnesium.' Mira says a diet like this will not just build muscle, it will also stimulate collagen production, increasing the firmness of the skin. The results? Buns you'll be proud to show off—plus a feeling of radiant strength and well-being overall. Below, Mira shares her exact 'glute diet' plan. Benefits of the glute diet Increased muscle mass : The combination of proteins and essential amino acids promotes muscle growth. : The combination of proteins and essential amino acids promotes muscle growth. Firm skin: Stimulates the production of collagen, which is essential for toned skin. Stimulates the production of collagen, which is essential for toned skin. Improved metabolism : A body with more muscle mass uses more calories at rest. : A body with more muscle mass uses more calories at rest. Improves fluid retention : Fiber, minerals, and micronutrients support healthy circulation. : Fiber, minerals, and micronutrients support healthy circulation. Reduces glucose spikes: Eating a balanced diet with fiber and adequate macronutrients also promotes balanced blood sugar. Shopping list for the glute diet Vegetables rich in protein : spinach, artichokes, broccoli, Brussels sprouts. : spinach, artichokes, broccoli, Brussels sprouts. Fruits and vegetables rich in minerals and antioxidants : blueberries, strawberries, kiwi, spinach, carrots, bananas, citrus, tomatoes, peppers. : blueberries, strawberries, kiwi, spinach, carrots, bananas, citrus, tomatoes, peppers. Legumes : soybeans, lentils, white beans, chickpeas, peas. : soybeans, lentils, white beans, chickpeas, peas. Whole grains : oats, rye, barley. : oats, rye, barley. Lean protein : turkey, chicken, eggs, tofu, tempeh, protein powder (whey or plant-based). : turkey, chicken, eggs, tofu, tempeh, protein powder (whey or plant-based). Fish rich in omega-3 : salmon, tuna, trout, mackerel. : salmon, tuna, trout, mackerel. Low fat dairy : Greek yogurt, cheese (not processed), soy or almond milk. : Greek yogurt, cheese (not processed), soy or almond milk. Nuts and seeds : almonds, walnuts, chia, flax, almond butter. : almonds, walnuts, chia, flax, almond butter. Whole and complex carbohydrates : oatmeal, quinoa, brown rice, sweet potato. : oatmeal, quinoa, brown rice, sweet potato. Healthy fats : avocado, extra virgin olive oil. : avocado, extra virgin olive oil. Water : 2 liters per day. (You can add detoxifying, sugar-free infusions such green tea, lemon, dandelion, hibiscus.) : 2 liters per day. (You can add detoxifying, sugar-free infusions such green tea, lemon, dandelion, hibiscus.) Collagen: bone broth, marine collagen bone broth, marine collagen Cocoa: pure cocoa powder; dark chocolate made with 85% cocoa Key nutrients to improve glute health Complete proteins : essential for muscle synthesis and repair. : essential for muscle synthesis and repair. Sources: eggs, fish (salmon, tuna), lean meats, legumes, dairy products, quinoa. Healthy fats : essential for hormone production and vitamin absorption. : essential for hormone production and vitamin absorption. Sources: avocado, nuts (almonds, walnuts), chia and flax seeds, olive oil, fish. Antioxidants : fights oxidative stress and helps maintain firm skin. : fights oxidative stress and helps maintain firm skin. Sources: green leafy vegetables, berries, carrots, tomatoes, peppers. Collagen and vitamin C : contributes to skin elasticity and firmness. : contributes to skin elasticity and firmness. Sources: bone broth, marine collagen, citrus fruits, strawberries, kiwi. Magnesium and potassium : improves muscle contraction and reduce fluid retention. : improves muscle contraction and reduce fluid retention. Sources: spinach, banana, avocado, legumes, pure cocoa. Foods to avoid on the glute diet Refined sugars and processed flours. Alcoholic and carbonated beverages. Carbonated soft drinks and juices. Fried and ultra-processed foods. Sausages and processed fatty meats. Industrial breads and pastries. How to do the glute diet According to Mira, the diet can be followed for a minimum of six to eight weeks if you want to notice visible changes in firmness and toning, but is really meant to be a sustainable lifestyle. 'Obviously, it must be complemented with an adequate exercise routine and enough sleep,' says Mira. Sample menu MONDAY Breakfast : Egg white omelette made with 3 eggs whites and 1 whole egg and spinach; 1 slice of whole wheat bread; green tea. : Egg white omelette made with 3 eggs whites and 1 whole egg and spinach; 1 slice of whole wheat bread; green tea. Snack : Greek yogurt; 10 almonds. : Greek yogurt; 10 almonds. Lunch : Baked salmon fillet with quinoa and arugula; tomato and avocado salad. : Baked salmon fillet with quinoa and arugula; tomato and avocado salad. Snack : 1 banana and 1 teaspoon of peanut butter. : 1 banana and 1 teaspoon of peanut butter. Dinner: Warm lentil salad with peppers, red onion, and tuna. TUESDAY Breakfast : Oatmeal with plant-based milk, chia, blueberries, and walnuts. : Oatmeal with plant-based milk, chia, blueberries, and walnuts. Snack : Protein shake made with water or milk. : Protein shake made with water or milk. Lunch : Grilled chicken breast, mashed sweet potato, steamed broccoli. : Grilled chicken breast, mashed sweet potato, steamed broccoli. Snack : Cucumber slices with hummus. : Cucumber slices with hummus. Dinner: Salad with chickpeas, spinach, avocado, and boiled egg. WEDNESDAY Breakfast : Whole wheat toast with avocado + poached egg. : Whole wheat toast with avocado + poached egg. Snack : Handful of berries, 1 ounce of chocolate made with 85% cocoa. : Handful of berries, 1 ounce of chocolate made with 85% cocoa. Lunch : Fish tacos with whole wheat tortillas + cabbage + pico de gallo. : Fish tacos with whole wheat tortillas + cabbage + pico de gallo. Snack : Yogurt with flax seeds. : Yogurt with flax seeds. Dinner: Pumpkin cream + shredded chicken salad with grated carrot. THURSDAY Breakfast : Protein smoothie made with spinach, banana, and almond butter. : Protein smoothie made with spinach, banana, and almond butter. Snack : Boiled egg, 1 tangerine. : Boiled egg, 1 tangerine. Lunch : Turkey meatballs with brown rice and side of asparagus. : Turkey meatballs with brown rice and side of asparagus. Snack : Green smoothie made with cucumber, ginger, and lemon. : Green smoothie made with cucumber, ginger, and lemon. Dinner: Tuna salad with white beans and arugula. FRIDAY Breakfast : Oatmeal pancakes with cinnamon, honey, and strawberry. : Oatmeal pancakes with cinnamon, honey, and strawberry. Snack : Cup of edamame with sea salt. : Cup of edamame with sea salt. Lunch : Lean beef steak with baked potato and cabbage salad. : Lean beef steak with baked potato and cabbage salad. Snack : Yogurt sprinkled with pure cocoa powder. : Yogurt sprinkled with pure cocoa powder. Dinner: Egg white omelet with mushrooms and spinach. SATURDAY Breakfast : Chia pudding with almond milk and fruits. : Chia pudding with almond milk and fruits. Snack : Homemade protein bar made with oatmeal, dates, and nuts. : Homemade protein bar made with oatmeal, dates, and nuts. Lunch : Lentil burger with green salad and baked sweet potato. : Lentil burger with green salad and baked sweet potato. Snack : Protein shake made with cocoa and ice. : Protein shake made with cocoa and ice. Dinner: Lentil soup and tomato salad with basil. SUNDAY
BBC News
27-05-2025
- Health
- BBC News
Creatine: The bodybuilding supplement that boosts brainpower
Creatine is often taken by people looking to build muscle. Now scientists are investigating the effects this chemical has on our cognition and mood. If you've heard of creatine, it's likely because it's one of the most well-researched supplements. It has long been associated with improved endurance and performance during exercise, and is commonly taken in the form of creatine monohydrate by bodybuilders. But the compound isn't just potentially useful to those looking to expand their muscles. Creatine is a vital chemical ingredient in our bodies, where it is produced naturally within the liver, kidneys and pancreas and stored in our muscles and brains. The creatine we produce typically isn't enough for our total requirements on its own, so most people also rely on sources in their diet – certain foods, such as meat and oily fish, are rich in this nutrient. Creatine helps to manage the energy available to our cells and tissues, and there's emerging evidence that some people might benefit from creatine supplementation. From reducing post-viral fatigue to improving cognitive function in people who are stressed, and even boosting memory, creatine supplements may provide some people with a significant cognitive boost. It's also been speculated that creatine might help to alleviate symptoms in patients with Alzheimer's disease and improve mood. So, are you getting enough creatine? And when is it a good idea to take a supplement? The birth of creatine research The benefits of creatine supplementation were first discovered in the 1970s by the late Roger Harris, a professor from Aberystwyth University in Wales. Creatine has since become well established in the sporting world, with a wealth of research behind it linking it to improvements in our physical function. But over the last two decades, studies have been starting to reveal other potential health benefits of creatine supplements. One of the biggest areas of research is cognitive function, given that creatine plays a role in neogenesis – the formation of new neurons in the brain. When Ali Gordjinejad started to notice studies linking creatine supplementation to working and short-term memory in sleep-deprived people, he saw that they were suggesting that a person had to take creatine for weeks or months to see any benefits. "It was assumed that the body's uptake of creatine cells is marginal, therefore it wouldn't work for only one night of sleep deprivation – until we did our study," says Gordjinejad, a research scientist at the Forschungszentrum Jülich research centre, in Germany. Gordjinejad decided to test the effects of one dose of creatine on cognitive performance following only one night of sleep deprivation. He recruited 15 people, and gave them either a creatine supplement or a placebo at 6pm. He tested their cognitive performance – including reaction times and short-term memories – every two-and-a-half hours until 9am. Gordjinejad found that processing speed was much faster in the creatine group compared with the placebo group. Gordjinejad doesn't know exactly why, but he suspects it's because the sleep deprivation and cognitive tasks put participants' neurons under stress, and this triggers the body to take in more creatine. "If the energy demand is high from cells, then phosphocreatine (which provides energy for short bursts of effort) comes in and acts like an energy reservoir," says Gordjinejad, who explains that dietary creatine can help this reserve to fill up again. If cells need a lot of energy for a short period of time, phosphocreatine can come in and act as an energy reserve, Gordjinejad explains. Though Gordjinejad's study was small, he believes his findings show that creatine could potentially help to overcome the negative effects of sleep deprivation – but only in the short-term, until you sleep. However, the participants in Gordjinejad's study took 10 times the recommended daily dose of creatine – they had 35g, which is around half a glass full of the powdered supplement. (Do not try this at home.) This dose, Gordjinejad says, would pose a risk to people with kidney problems, and in the general population it could cause stomach pains. Gordjinejad plans to conduct a similar trial where he gives participants a smaller dose. He hopes that, in the future, creatine could be used in this way by people who have an unexpected prolonged period of being awake, such as emergency service workers, or students doing their exams. However, Terry McMorris, professor emeritus at the University of Chichester, carried out a review of 15 studies in 2024, and found that research so far fails to support the theory that creatine supplements can improve cognitive function. However, McMorris says this may be because studies he looked at used various different creatine supplement regimens. Also, he explains that many studies relied on outdated cognition tests. "Some date back 1930s – they're too easy, we don't push people enough," he says. But while McMorris says there's not enough evidence to draw any conclusions, he believes it's an area worth more research. Cognitive performance aside Studies are showing a range of other potential health benefits of creatine, including stopping the progress of tumours in some animal studies, and improving menopause symptoms. One reason for this may be that creatine could have a protective antioxidant effect that can help our bodies to weather the effects of stressors. One recent study involving 25,000 people found that, among participants aged 52 and above, for those who had the highest levels of creatine in their diets, each additional 0.09g of creatine over a two-day average was linked to a 14% reduction in cancer risk. Creatine may also have benefits to our mental health. In one study, people with depression were given creatine powder alongside a course of cognitive behavioural therapy (CBT). The researchers found that, over eight weeks, their symptoms improved more than those who had CBT without creatine. "One reason creatine might help people with depression is that it's used to a significant degree for energy production and usage in the brain," says Douglas Kalman, adjunct professor of graduate sports nutrition at Florida International University. If creatine levels are low, this affects energy production in the brain, but also the levels of neurotransmitters – chemical signals that allow nerve cells to communicate with each other – he says. This, in turn, can affect a person's mood. This finding may be especially important for vegans, says Sergej Ostojic, professor of nutrition at the University of Agder in Norway. According to some research, this group is at higher risk of depression. Creatine might be at play here, he adds, as vegans have been found to have less creatine in their muscles than those with omnivorous diets. There is even some research suggesting that creatine could even help with chronic conditions. In 2023, Ostojic and colleagues from the University of Novi Sad, Serbia, tested the effects of creatine supplements in 19 patients with long Covid. The researchers gave 4g of creatine to half the participants, and a placebo to the other half. Then they monitored their symptoms, and the levels of creatine in their brain and muscles. After six months, the team found that those who received extra creatine had improved symptoms, including less brain fog and concentration difficulties. The more severe the disease, the lower levels of creatine in their bodies had been at the beginning of the study. "The hypothesis was that the brain, under the stress of long Covid, depletes levels of creatine, which is a critical energy-supplying substance," Ostojic says. While creatine isn't a cure for long Covid, Ostojic concludes, it could provide some benefits. But there's more work to do; he wants to better understand potential gender differences at play when it comes to creatine and conditions such as long Covid. Women are more likely to develop long Covid than men and have a different creatine metabolism. Due to fluctuations in hormones, it's thought that the transport, bioavailability and synthesis of creatine in the body can change throughout a woman's life. Ostojic adds that women tend to lose more creatine through their urine and have lower levels of muscle mass compared to men. Since this is where most creatine is stored, it makes sense that women would have less creatine overall. "My preliminary feeling is that women with long Covid might respond better to creatine supplementation [than men]," he says. The lifecycle One shift in the way creatine has been researched recently is that its role is now being looked at through a person's entire lifecycle, says Kalman. For example, there's a growing body of research showing the important roles creatine may play from conception to a baby's first few years of life. The cells and tissues in our bodies use creatine as an energy source at every stage of reproduction, says Stacey Ellery, an NHMRC Peter Doherty early career research fellow at Monash University Australia. This incudes sperm motility, uterine and placental development, as well as foetal growth and breastmilk. Creatine may also have an important role in reducing the damage caused by a lack of oxygen, says Ellery, such as to foetuses during birth or in the womb. A lack of oxygen can restrict the ability of cells to generate sufficient energy in crucial tissues, such as the placenta and foetal brain, which can stunt their growth or impact their long-term health, she explains. But in the very short term, creatine can allow cells to release energy without needing oxygen. "A creatine supplement can boost the creatine available to cells for energy production during oxygen deprivation," says Ellery. "Consider it like charging a spare battery for a power outage. Keeping the cells energised lowers the risk of serious harm to the developing baby." And creatine may be critical in complicated pregnancies. Ellery has seen in her research how, in pregnant women with the potentially life-threatening condition pre-eclampsia, for example, the placenta can adapt to increase creatine levels in the mother's body. However, the safety of supplementing with creatine during pregnancy has not been studied directly yet in humans and it's important to discuss any supplements with your doctor first. More creatine seems to be sent from the mother to the baby during long and difficult labours, says Ellery, and lower levels of creatine in mothers' blood during the final months of pregnancy have been linked to a higher incidence of stillbirth, preterm birth, smaller babies and admission to intensive care. However, it is unclear why this is the case, or whether supplementing with creatine would be helpful. While research in this area is in the early stages, Ostojic recently published the first calculations of recommended daily creatine intake for infants up to 12 months old. He estimated that exclusively breastfed infants require 7 mg per day up to six months old, then 8.4 mg per day for infants aged 7-12 months. He says more data is needed. And at the other end of the lifecycle, creatine may also help with our muscle health as people develop sarcopenia, an age-related condition that reduces muscle strength and mass. "As people get older, they have less muscle tone," Kalman says. "And studies have shown that creatine could help reduce the amount of sarcopenia." Are we getting enough creatine? There is emerging evidence that most women eating a Western diet don't eat enough creatine-rich foods, says Ellery. A recent study found that six out of 10 women didn't consume the daily creatine intake recommended by researchers (13mg per kg body mass per day) and nearly one fifth of pregnant women consumed no creatine at all. Preliminary studies suggest adults require around 1g of creatine per day. Early data from population studies suggests that depression, cardiometabolic disorders and cancer are more prevalent in people who consume less than 1g of creatine per day. However, there are no official public health recommendations regarding daily creatine intake. Most people are able to get creatine from their diets, Ostojic says, but vegans may be at risk of not getting enough. Creatine is a naturally occurring compound in the body, which means it isn't defined as "essential". Essential nutrients can't be synthesised by the body and, therefore, must be supplied from foods. However, some researchers, including Ostojic, argue that creatine should be categorised as semi-essential, as it appears we can't synthesise enough. "A couple of studies suggest people who don't get any creatine from food have lower levels of creatine in their muscles, suggesting they're not able get it to the optimum point," says Ostojic. Creatine is not a silver bullet, he says, but argues it should be evaluated properly and evidence-based guidance should given to the population. Despite being the focus of many studies – and lacking in many people's diets – research on creatine's health benefits throughout our lives is still in its early stages. Researchers including Ellery are hopeful, though, that the rising academic interest in creatine will eventually translate into public health interest, so that we know which population groups would benefit from creatine supplements. * All content within this column is provided for general information only and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. The BBC is not responsible or liable for any diagnosis made by a user based on the content of this site. The BBC is not liable for the contents of any external internet sites listed, nor does it endorse any commercial product or service mentioned or advised on any of the sites. Always consult your own GP if you're in any way concerned about your health. -- For trusted insights into better health and wellbeing rooted in science, sign up to the Health Fix newsletter, while The Essential List delivers a handpicked selection of features and insights. For more science, technology, environment and health stories from the BBC, follow us on Facebook, X and Instagram.
Yahoo
26-05-2025
- Health
- Yahoo
A busy doctor says he lost almost half his body fat in 3 months with small changes to his routine
A 35-year-old man says he burned fat and built muscle without more hours in the gym or a strict diet. He changed his workouts to focus on full-body exercise and time-saving supersets to maximize muscle. To lose fat, he switched to smaller portions and set a protein goal while leaving room for treats. A 35-year-old man says he transformed his body in a few months by switching to full-body workouts and smaller portion sizes with a protein goal. Dr. Simon Doyle, a GP from London, had a consistent fitness routine until a shoulder injury left him out of the gym for more than a year, during which he started to feel out of shape and struggled to bounce back. "It happens gradually. You don't notice until you think 'I don't look like myself,'" Doyle told Business Insider. Doyle wanted to build strength and muscle while also burning body fat for a leaner, more defined physique. In February, he started working with Adam Enaz, a personal trainer who specializes in helping men in their 30s and 40s build muscle and lose fat. Enaz helped Doyle structure his workouts and diet over three months without adding more hours in the gym or strict food rules. "I was replicating my usual routine but getting more out of it," Doyle said. With a few simple changes, he said, he was able to cut his body fat from an estimated 19% to 10% (measured via a smart scale). Doyle said he already had a habit of hitting the gym for about an hour Monday through Friday before work, but his workout split was wasting time on individual muscle groups. Instead, he started focusing on more efficient full-body workout sessions. Doyle also incorporated a technique called supersets — performing two exercises back-to-back without full rest, such as dips and chin-ups or chest presses and rows. "It's important for me to be able to get the workout done in 50 minutes," he said, given that he has limited time for the gym before his busy workday. "I'm using my rest time to work different muscle groups." Doyle said tracking his workouts boosted his progress by adding more weight to his lifts. His typical session involved three sets per exercise and no more than 12 reps per set. If he hit all 12 reps, he would increase the weight to make it more challenging. This technique of progressive overload, gradually putting more stress on your muscles, is a well-established fitness technique. That's what prompts muscles to build back bigger and stronger. In the past, Doyle said he would get stuck at a certain weight. Recently, Enaz helped him break through a plateau by increasing the weight on the first set, even if he couldn't lift heavier for all three, until he was able to adapt, Doyle said. "You really track that to make sure you're not plateauing," he said. Doyle said that before working with Enaz, he was working hard in the gym but struggled to change his physique. Now he believes that's because he hadn't paid much attention to his diet. "I always focused so much on the workouts, and they're essential but completely pointless without nutrition," Doyle said. "What was missing was that I was getting the portions all wrong." Burning fat and building muscle come down to how many calories and how much protein you eat. Despite making healthy food choices and meal prepping consistently, he wasn't tracking how much he ate. Doyle said he started measuring his food to make sure he was in a calorie deficit, consuming fewer calories than he was burning. He also set a goal to get 138 grams of protein daily, about 0.9 grams per pound of body weight, right around what researchers recommend for optimal weight loss and muscle gain. A typical day of eating for Doyle included: Breakfast: overnight oats, banana, peanut butter, and kefir Snack: protein bar Lunch: mixed veggies and chicken with marinade Afternoon snack: Greek yogurt Dinner: Chicken fajita bowls with brown rice Doyle said the consistent routine allows him to indulge on occasion while staying on track overall. "I'm not the most adventurous for midweek meals, but I do treat myself on the weekends," he said. "I just think it through a little more rather than deny myself." Read the original article on Business Insider
