Bigger Leaner Stronger

by Michael Matthews

  10.Helms ER, Zinn C, Rowlands DS, Naidoo R, Cronin J. High-Protein, Low-Fat, Short-Term Diet Results in Less Stress and Fatigue than Moderate-Protein, Moderate-Fat Diet during Weight Loss in Male Weightlifters: A Pilot Study. Int J Sport Nutr Exerc Metab. 2015;25(2):163-170. doi:10.1123/ijsnem.2014-0056; Soenen S, Bonomi AG, Lemmens SGT, et al. Relatively high-protein or ‘low-carb’ energy-restricted diets for body weight loss and body weight maintenance? Physiol Behav. 2012;107(3):374-380. doi:10.1016/j.physbeh.2012.08.004; Sacks FM, Bray GA, Carey VJ, et al. Comparison of Weight-Loss Diets with Different Compositions of Fat, Protein, and Carbohydrates. N Engl J Med. 2009;360(9):859-873. doi:10.1056/NEJMoa0804748.

  11.Evans EM, Mojtahedi MC, Thorpe MP, Valentine RJ, Kris-Etherton PM, Layman DK. Effects of protein intake and gender on body composition changes: a randomized clinical weight loss trial. Nutr Metab (Lond). 2012;9(1):55. doi:10.1186/1743-7075-9-55.

  12.Helms ER, Aragon AA, Fitschen PJ. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr. 2014;11(1):20. doi:10.1186/1550-2783-11-20.

  13.Westerterp KR. Diet induced thermogenesis. Nutr Metab (Lond). 2004;1(1):5. doi:10.1186/1743-7075-1-5.

  14.Paddon-Jones D, Westman E, Mattes RD, Wolfe RR, Astrup A, Westerterp-Plantenga M. Protein, weight management, and satiety. Am J Clin Nutr. 2008;87(5):1558S-1561S. doi:10.1093/ajcn/87.5.1558S.

  15.Campbell WW, Tang M. Protein intake, weight loss, and bone mineral density in postmenopausal women. J Gerontol A Biol Sci Med Sci. 2010;65(10):1115-1122. doi:10.1093/gerona/glq083.

  16.Helms ER, Aragon AA, Fitschen PJ. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr. 2014;11(1):20. doi:10.1186/1550-2783-11-20.

  17.Phillips SM, Van Loon LJC. Dietary protein for athletes: From requirements to optimum adaptation. J Sports Sci. 2011;29(sup1):S29-S38. doi:10.1080/02640414.2011.619204.

  18.Krieger JW, Sitren HS, Daniels MJ, Langkamp-Henken B. Effects of variation in protein and carbohydrate intake on body mass and composition during energy restriction: a meta-regression. Am J Clin Nutr. 2006;83(2):260-274. doi:10.1093/ajcn/83.2.260.

  19.Metter EJ, Talbot LA, Schrager M, Conwit R. Skeletal muscle strength as a predictor of all-cause mortality in healthy men. J Gerontol A Biol Sci Med Sci. 2002;57(10):B359-65.

  20.Johnson RK, Appel LJ, Brands M, et al. Dietary Sugars Intake and Cardiovascular Health: A Scientific Statement From the American Heart Association. Circulation. 2009;120(11):1011-1020. doi:10.1161/CIRCULATIONAHA.109.192627; Brownell KD, Farley T, Willett WC, et al. The Public Health and Economic Benefits of Taxing Sugar-Sweetened Beverages. N Engl J Med. 2009;361(16):1599-1605. doi:10.1056/NEJMhpr0905723.

  21.Siri-Tarino PW, Sun Q, Hu FB, Krauss RM. Meta-analysis of prospective cohort studies evaluating the association of saturated fat with cardiovascular disease. Am J Clin Nutr. 2010;91(3):535-546. doi:10.3945/ajcn.2009.27725.

  22.Pedersen JI, James PT, Brouwer IA, et al. The importance of reducing SFA to limit CHD. Br J Nutr. 2011;106(07):961-963. doi:10.1017/S000711451100506X; Kromhout D, Geleijnse JM, Menotti A, Jacobs DR. The confusion about dietary fatty acids recommendations for CHD prevention. Br J Nutr. 2011;106(05):627-632. doi:10.1017/S0007114511002236.

  23.Schwingshackl L, Hoffmann G. Monounsaturated fatty acids, olive oil and health status: a systematic review and meta-analysis of cohort studies. Lipids Health Dis. 2014;13(1):154. doi:10.1186/1476-511X-13-154; Sofi F, Abbate R, Gensini GF, Casini A. Accruing evidence on benefits of adherence to the Mediterranean diet on health: an updated systematic review and meta-analysis. Am J Clin Nutr. 2010;92(5):1189-1196. doi:10.3945/ajcn.2010.29673.

  24.Bloomer RJ, Larson DE, Fisher-Wellman KH, Galpin AJ, Schilling BK. Effect of eicosapentaenoic and docosahexaenoic acid on resting and exercise-induced inflammatory and oxidative stress biomarkers: a randomized, placebo controlled, cross-over study. Lipids Health Dis. 2009;8(1):36. doi:10.1186/1476-511X-8-36.

  25.Sublette ME, Ellis SP, Geant AL, Mann JJ. Meta-Analysis of the Effects of Eicosapentaenoic Acid (EPA) in Clinical Trials in Depression. J Clin Psychiatry. 2011;72(12):1577-1584. doi:10.4088/JCP.10m06634.

  26.Smith GI, Atherton P, Reeds DN, et al. Omega-3 polyunsaturated fatty acids augment the muscle protein anabolic response to hyperinsulinaemia–hyperaminoacidaemia in healthy young and middle-aged men and women. Clin Sci. 2011;121(6):267-278. doi:10.1042/CS20100597.

  27.Muldoon MF, Ryan CM, Sheu L, Yao JK, Conklin SM, Manuck SB. Serum Phospholipid Docosahexaenonic Acid Is Associated with Cognitive Functioning during Middle Adulthood. J Nutr. 2010;140(4):848-853. doi:10.3945/jn.109.119578.

  28.Couet C, Delarue J, Ritz P, Antoine JM, Lamisse F. Effect of dietary fish oil on body fat mass and basal fat oxidation in healthy adults. Int J Obes Relat Metab Disord. 1997;21(8):637-643.

  29.Johnson GH, Fritsche K. Effect of Dietary Linoleic Acid on Markers of Inflammation in Healthy Persons: A Systematic Review of Randomized Controlled Trials. J Acad Nutr Diet. 2012;112(7):1029-1041.e15. doi:10.1016/j.jand.2012.03.029.

  30.Willett WC. The role of dietary n-6 fatty acids in the prevention of cardiovascular disease. J Cardiovasc Med. 2007;8(Suppl 1):S42-S45. doi:10.2459/01.JCM.0000289275.72556.13.

  31.Zazpe I, Beunza JJ, Bes-Rastrollo M, et al. Egg consumption and risk of cardiovascular disease in the SUN Project. Eur J Clin Nutr. 2011;65(6):676-682. doi:10.1038/ejcn.2011.30; Micha R, Wallace SK, Mozaffarian D. Red and Processed Meat Consumption and Risk of Incident Coronary Heart Disease, Stroke, and Diabetes Mellitus: A Systematic Review and Meta-Analysis. Circulation. 2010;121(21):2271-2283. doi:10.1161/CIRCULATIONAHA.109.924977.

  32.Baigent C, Keech A, Kearney PM, et al. Efficacy and safety of cholesterol-lowering treatment: prospective meta-analysis of data from 90 056 participants in 14 randomised trials of statins. Lancet. 2005;366(9493):1267-1278. doi:10.1016/S0140-6736(05)67394-1.

  33.Pedersen JI, James PT, Brouwer IA, et al. The importance of reducing SFA to limit CHD. Br J Nutr. 2011;106(07):961-963. doi:10.1017/S000711451100506X; Kromhout D, Geleijnse JM, Menotti A, Jacobs DR. The confusion about dietary fatty acids recommendations for CHD prevention. Br J Nutr. 2011;106(05):627-632. doi:10.1017/S0007114511002236.

  Chapter 10

  The 3 Little Big Things

  about Building Lean Muscle

  1.Schoenfeld BJ. The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training. J Strength Cond Res. 2010;24(10):2857-2872. doi:10.1519/JSC.0b013e3181e840f3.

  2.Goldberg AL, Etlinger JD, Goldspink DF, Jablecki C. Mechanism of work-induced hypertrophy of skeletal muscle. Med Sci Sports. 1975;7(3):185-198.

  3.Vandenburgh HH. Motion into mass: how does tension stimulate muscle growth? Med Sci Sports Exerc. 1987;19(5 Suppl):S142-9; Hornberger TA, Chien S. Mechanical stimuli and nutrients regulate rapamycin-sensitive signaling through distinct mechanisms in skeletal muscle. J Cell Biochem. 2006;97(6):1207-1216. doi:10.1002/jcb.20671; Schoenfeld BJ. The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training. J Strength Cond Res. 2010;24(10):2857-2872. doi:10.1519/JSC.0b013e3181e840f3; Hoppeler H, Klossner S, Flück M. Gene expression in working skeletal muscle. Adv Exp Med Biol. 2007;618:245-254.

  4.Campos G, Luecke T, Wendeln H, et al. Muscular adaptations in response to three different resistance-training regimens: specificity of repetition maximum training zones. Eur J Appl Physiol. 2002;88(1-2):50-60. doi:10.1007/s00421-002-0681-6.

  5.Mangine GT, Hoffman JR, Gonzalez AM, et al. The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men. Physiol Rep. 2015;3(8). doi:10.14814/phy2.12472.

  6.Anderson T, Kearney JT. Effects of Three Resistance Training Programs on Muscular Strength And Absolute and Relative Endurance. Res Q Exerc Sport. 1982;53(1):1-7. doi:10.1080/02701367.1982.10605218;
Fink J, Kikuchi N, Yoshida S, Terada K, Nakazato K. Impact of high versus low fixed loads and non-linear training loads on muscle hypertrophy, strength and force development. Springerplus. 2016;5(1):698. doi:10.1186/s40064-016-2333-z; Fink J, Kikuchi N, Nakazato K. Effects of rest intervals and training loads on metabolic stress and muscle hypertrophy. Clin Physiol Funct Imaging. 2018;38(2):261-268. doi:10.1111/cpf.12409; Mangine GT, Hoffman JR, Gonzalez AM, et al. The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men. Physiol Rep. 2015;3(8). doi:10.14814/phy2.12472.

  7.Chargé SBP, Rudnicki MA. Cellular and Molecular Regulation of Muscle Regeneration. Physiol Rev. 2004;84(1):209-238. doi:10.1152/physrev.00019.2003.

  8.Kumar V, Atherton P, Smith K, Rennie MJ. Human muscle protein synthesis and breakdown during and after exercise. J Appl Physiol. 2009;106(6):2026-2039. doi:10.1152/japplphysiol.91481.2008.

  9.Patel SR, Zhu X, Storfer-Isser A, et al. Sleep duration and biomarkers of inflammation. Sleep. 2009;32(2):200-204.

  10.Dattilo M, Antunes HKM, Medeiros A, et al. Paradoxical sleep deprivation induces muscle atrophy. Muscle Nerve. 2012;45(3):431-433. doi:10.1002/mus.22322.

  11.Nedeltcheva A V., Kilkus JM, Imperial J, Schoeller DA, Penev PD. Insufficient Sleep Undermines Dietary Efforts to Reduce Adiposity. Ann Intern Med. 2010;153(7):435. doi:10.7326/0003-4819-153-7-201010050-00006.

  12.Reilly T, Piercy M. The effect of partial sleep deprivation on weight-lifting performance. Ergonomics. 1994;37(1):107-115. doi:10.1080/00140139408963628.

  13.Fullagar HHK, Skorski S, Duffield R, Hammes D, Coutts AJ, Meyer T. Sleep and Athletic Performance: The Effects of Sleep Loss on Exercise Performance, and Physiological and Cognitive Responses to Exercise. Sport Med. 2015;45(2):161-186. doi:10.1007/s40279-014-0260-0; Fullagar HHK, Duffield R, Skorski S, Coutts AJ, Julian R, Meyer T. Sleep and Recovery in Team Sport: Current Sleep-Related Issues Facing Professional Team-Sport Athletes. Int J Sports Physiol Perform. 2015;10(8):950-957. doi:10.1123/ijspp.2014-0565.

  14.Helms ER, Aragon AA, Fitschen PJ. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr. 2014;11(1):20. doi:10.1186/1550-2783-11-20.

  15.Bosse JD, Dixon BM. Dietary protein to maximize resistance training: a review and examination of protein spread and change theories. J Int Soc Sports Nutr. 2012;9(1):42. doi:10.1186/1550-2783-9-42.

  16.Burke LM, Hawley JA, Wong SHS, Jeukendrup AE. Carbohydrates for training and competition. J Sports Sci. 2011;29(sup1):S17-S27. doi:10.1080/02640414.2011.585473; Creer A, Gallagher P, Slivka D, Jemiolo B, Fink W, Trappe S. Influence of muscle glycogen availability on ERK1/2 and Akt signaling after resistance exercise in human skeletal muscle. J Appl Physiol. 2005;99(3):950-956. doi:10.1152/japplphysiol.00110.2005.

  17.Lane AR, Duke JW, Hackney AC. Influence of dietary carbohydrate intake on the free testosterone: cortisol ratio responses to short-term intensive exercise training. Eur J Appl Physiol. 2010;108(6):1125-1131. doi:10.1007/s00421-009-1220-5.

  18.Benjamin L, Blanpied P, Lamont L. Dietary carbohydrate and protein manipulation and exercise recovery in novice weight-lifters. Journal of Exercise Physiology. 2009;12(6):33-39; Howarth KR, Phillips SM, MacDonald MJ, Richards D, Moreau NA, Gibala MJ. Effect of glycogen availability on human skeletal muscle protein turnover during exercise and recovery. J Appl Physiol. 2010;109(2):431-438. doi:10.1152/japplphysiol.00108.2009.

  19.Dorgan JF, Judd JT, Longcope C, et al. Effects of dietary fat and fiber on plasma and urine androgens and estrogens in men: a controlled feeding study. Am J Clin Nutr. 1996;64(6):850-855. doi:10.1093/ajcn/64.6.850; Hämäläinen E, Adlercreutz H, Puska P, Pietinen P. Diet and serum sex hormones in healthy men. J Steroid Biochem. 1984;20(1):459-464; West DWD, Phillips SM. Associations of exercise-induced hormone profiles and gains in strength and hypertrophy in a large cohort after weight training. Eur J Appl Physiol. 2012;112(7):2693-2702. doi:10.1007/s00421-011-2246-z; Storer TW, Magliano L, Woodhouse L, et al. Testosterone Dose-Dependently Increases Maximal Voluntary Strength and Leg Power, but Does Not Affect Fatigability or Specific Tension. J Clin Endocrinol Metab. 2003;88(4):1478-1485. doi:10.1210/jc.2002-021231; Hartgens F, Kuipers H. Effects of androgenic-anabolic steroids in athletes. Sports Med. 2004;34(8):513-554.

  Chapter 12

  The Anatomy of Willpower

  1.American Psychological Association. APA: Americans Report Willpower and Stress as Key Obstacles to Meeting Health-Related Resolutions. American Psychological Association Website. http://www.apa.org/news/press/releases/2010/03/lifestyle-changes.aspx. March 29, 2010. Accessed September 9, 2018.

  2.Duckworth AL, Seligman MEP. Self-Discipline Outdoes IQ in Predicting Academic Performance of Adolescents. Psychol Sci. 2005;16(12):939-944. doi:10.1111/j.1467-9280.2005.01641.x; Tangney JP, Baumeister RF, Boone AL. High Self-Control Predicts Good Adjustment, Less Pathology, Better Grades, and Interpersonal Success. J Pers. 2004;72(2):271-324. doi:10.1111/j.0022-3506.2004.00263.x; Kirkpatrick SA, Locke EA. Leadership: do traits matter? Acad Manag Perspect. 1991;5(2):48-60. doi:10.5465/ame.1991.4274679.

  3.Tucker JS, Kressin NR, Spiro A, Ruscio J. Intrapersonal Characteristics and the Timing of Divorce: A Prospective Investigation. J Soc Pers Relat. 1998;15(2):211-225. doi:10.1177/0265407598152005; Kern ML, Friedman HS. Do conscientious individuals live longer? A quantitative review. Heal Psychol. 2008;27(5):505-512. doi:10.1037/0278-6133.27.5.505.

  4.Berridge KC. The debate over dopamine’s role in reward: the case for incentive salience. Psychopharmacology (Berl). 2007;191(3):391-431. doi:10.1007/s00213-006-0578-x.

  5.Wang XT, Dvorak RD. Sweet Future: Fluctuating Blood Glucose Levels Affect Future Discounting. Psychol Sci. 2010;21(2):183-188. doi:10.1177/0956797609358096.

  6.Berridge KC. Wanting and Liking: Observations from the Neuroscience and Psychology Laboratory. Inquiry (Oslo). 2009;52(4):378. doi:10.1080/00201740903087359.

  7.Berridge KC. The debate over dopamine’s role in reward: the case for incentive salience. Psychopharmacology (Berl). 2007;191(3):391-431. doi:10.1007/s00213-006-0578-x.

  8.Kash TL, Nobis WP, Matthews RT, Winder DG. Dopamine enhances fast excitatory synaptic transmission in the extended amygdala by a CRF-R1-dependent process. J Neurosci. 2008;28(51):13856-13865. doi:10.1523/JNEUROSCI.4715-08.2008.

  9.Knutson B, Wimmer GE, Kuhnen CM, Winkielman P. Nucleus accumbens activation mediates the influence of reward cues on financial risk taking. Neuroreport. 2008;19(5):509-513. doi:10.1097/WNR.0b013e3282f85c01.

  10.Briers B, Pandelaere M, Dewitte S, Warlop L. Hungry for Money: The Desire for Caloric Resources Increases the Desire for Financial Resources and Vice Versa. Psychol Sci. 2006;17(11):939-943. doi:10.1111/j.1467-9280.2006.01808.x.

  11.Koepp MJ, Gunn RN, Lawrence AD, et al. Evidence for striatal dopamine release during a video game. Nature. 1998;393(6682):266-268. doi:10.1038/30498.

  Chapter 13

  13 Easy Ways to Boost Your

  Willpower and Self-Control

  1.Neal DT, Wood W, Drolet A. How do people adhere to goals when willpower is low? The profits (and pitfalls) of strong habits. J Pers Soc Psychol. 2013;104(6):959-975. doi:10.1037/a0032626.

  2.American Psychological Association. Stress in America: Are Teens Adopting Adults’ Stress Habits? American Psychological Association Website. https://www.apa.org/news/press/releases/stress/2013/stress-report.pdf. February 11, 2014. Accessed August 21, 2018.

  3.Childs E, O’Connor S, de Wit H. Bidirectional Interactions Between Acute Psychosocial Stress and Acute Intravenous Alcohol in Healthy Men. Alcohol Clin Exp Res. 2011;35(10):1794-1803. doi:10.1111/j.1530-0277.2011.01522.x; Reinecke L, Hartmann T, Eden A. The Guilty Couch Potato: The Role of Ego Depletion in Reducing Recovery Through Media Use. J Commun. 2014;64(4):569-589. doi:10.1111/jcom.12107.

  4.Wang XT, Dvorak RD. Sweet Future: Fluctuating Blood Gl
ucose Levels Affect Future Discounting. Psychol Sci. 2010;21(2):183-188. doi:10.1177/0956797609358096.

  5.Gailliot MT, Baumeister RF, DeWall CN, et al. Self-control relies on glucose as a limited energy source: Willpower is more than a metaphor. J Pers Soc Psychol. 2007;92(2):325-336. doi:10.1037/0022-3514.92.2.325; DeWall CN, Deckman T, Gailliot MT, Bushman BJ. Sweetened blood cools hot tempers: physiological self-control and aggression. Aggress Behav. 2011;37(1):73-80. doi:10.1002/ab.20366; Gailliot MT, Michelle Peruche B, Plant EA, Baumeister RF. Stereotypes and prejudice in the blood: Sucrose drinks reduce prejudice and stereotyping. J Exp Soc Psychol. 2009;45(1):288-290. doi:10.1016/J.JESP.2008.09.003; DeWall CN, Baumeister RF, Gailliot MT, Maner JK. Depletion Makes the Heart Grow Less Helpful: Helping as a Function of Self-Regulatory Energy and Genetic Relatedness. Personal Soc Psychol Bull. 2008;34(12):1653-1662. doi:10.1177/0146167208323981.

  6.Thayer JF, Hansen AL, Saus-Rose E, Johnsen BH. Heart Rate Variability, Prefrontal Neural Function, and Cognitive Performance: The Neurovisceral Integration Perspective on Self-regulation, Adaptation, and Health. Ann Behav Med. 2009;37(2):141-153. doi:10.1007/s12160-009-9101-z.

  7.Segerstrom SC, Nes LS. Heart Rate Variability Reflects Self-Regulatory Strength, Effort, and Fatigue. Psychol Sci. 2007;18(3):275-281. doi:10.1111/j.1467-9280.2007.01888.x; Taylor CB. Depression, heart rate related variables and cardiovascular disease. Int J Psychophysiol. 2010;78(1):80-88. doi:10.1016/j.ijpsycho.2010.04.006.

  8.Song H-S, Lehrer PM. The Effects of Specific Respiratory Rates on Heart Rate and Heart Rate Variability. Appl Psychophysiol Biofeedback. 2003;28(1):13-23. doi:10.1023/A:1022312815649; Zucker TL, Samuelson KW, Muench F, Greenberg MA, Gevirtz RN. The Effects of Respiratory Sinus Arrhythmia Biofeedback on Heart Rate Variability and Posttraumatic Stress Disorder Symptoms: A Pilot Study. Appl Psychophysiol Biofeedback. 2009;34(2):135-143. doi:10.1007/s10484-009-9085-2; Martarelli D, Cocchioni M, Scuri S, Pompei P. Diaphragmatic Breathing Reduces Exercise-Induced Oxidative Stress. Evidence-Based Complement Altern Med. 2011;2011:1-10. doi:10.1093/ecam/nep169.