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Applied Metabolics

Jerry Brainum | Nutrition, Health, and Exercise

Applied Metabolics Newsletter / Nutrient timing

Protein Meal Distribution: Does It Make A Difference? by Jerry Brainum 7/20

July 1, 2020
By: Jerry Brainum
Filed Under: Nutrient timing, Nutrition, Protein needs for bodybuilding

  You often hear talk or read about the importance of breakfast. The ostensible reason for this emphasis on consuming breakfast is that you wake up with partially depleted energy stores, such as liver and muscle glycogen, and consuming a meal when you wake up serves to restore … [Read more...]

A supplement combination that boosts gains in men over age 40 by Jerry Brainum

September 1, 2017
By: Jerry Brainum
Filed Under: Nutrient timing, Nutrition, Protein supplements, Supplements

    "Supplements don't work, they are just snake oil." I see such comments nearly every day on various sites over the Internet. Many are convinced that various food and sports supplements are nothing but hype promulgated by often outrageous advertising claims. I even … [Read more...]

Science-Based Optimal Supplement Timing and Dosing by Jerry Brainum

February 1, 2017
By: Jerry Brainum
Filed Under: Ergogenic aids, Exercise recovery, Nutrient timing, Nutrition, Supplements

      In past issues of Applied Metabolics, I've discussed in-depth issues related to protein timing. This relates to the idea that ingesting protein at specific times produces more of an anabolic effect in muscle compared to other times. Timing also relates to … [Read more...]

Intermittent Fasting: New information and its effects on adding muscle mass and losing body fat by Jerry Brainum

October 1, 2016
By: Jerry Brainum
Filed Under: Intermittent fasting, Muscle hypertrophy, Nutrient timing

        Although I covered the health effects of intermittent fasting (IF) in the October 2015 issue of Applied Metabolics, new information has been recently published about IF that is highly relevant to those who seek both body fat loss and added … [Read more...]

Over-40? Take the Night Train for added muscle mass by Jerry Brainum

July 1, 2016
By: Jerry Brainum
Filed Under: Anabolic resistance, Muscle hypertrophy, Newsletter, Nutrient timing, Protein supplements

    Kevin Levrone was one of the most preeminent bodybuilders of the 1990s until he stopped competing in 2003. The Maryland-based professional bodybuilder burst onto the bodybuilding scene in 1991 with a definitive win at the 1991 NPC Nationals held in Pittsburgh. At a … [Read more...]

Late Night Eating: Bad, good, or no effect? by Jerry Brainum

February 1, 2016
By: Jerry Brainum
Filed Under: Fat loss, Late night eating, Newsletter, Nutrient timing

    Bodybuilding, fitness, and sports activity are plagued with a seemingly endless supply of myths and misinformation. The ascension of the Internet as the primary source of information has only added to the confusion related to diet, exercise, and health. One reason for … [Read more...]

Preparing for physique competition: Is there a better way? by Jerry Brainum

June 1, 2015
By: Jerry Brainum
Filed Under: Contest prep, Natural bodybuilding, Newsletter, Nutrient timing, Physique contest preparation, Training principles

     Similarly to many other things, bodybuilding competition continues to evolve. Back in 1983, I wrote an article for the inaugural issue of Flex magazine about whether bodybuilding competition was veering to a judging system that held muscular mass as the deciding … [Read more...]

The nutrient timing controversy by Jerry Brainum

January 1, 2015
By: Jerry Brainum
Filed Under: Anabolic resistance, Newsletter, Nutrient timing, Protein and carbs

    A few years ago, a concept emerged known as nutrient timing. Simply put, the basis for nutrient timing was that by ingesting a combination of protein and carbohydrate within proximity of a workout, exercise recovery would be considerably enhanced. In addition, the … [Read more...]

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