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104.Safdar A, Yardley NJ, Snow R, Melov S, Tarnopolsky MA. Global and targeted gene expression and protein content in skeletal muscle of young men following short-term creatine monohydrate supplementation. Physiol Genomics. 2008;32(2):219-228. doi:10.1152/physiolgenomics.00157.2007.
105.Parise G, Mihic S, MacLennan D, Yarasheski KE, Tarnopolsky MA. Effects of acute creatine monohydrate supplementation on leucine kinetics and mixed-muscle protein synthesis. J Appl Physiol. 2001;91(3):1041-1047. doi:10.1152/jappl.2001.91.3.1041; Safdar A, Yardley NJ, Snow R, Melov S, Tarnopolsky MA. Global and targeted gene expression and protein content in skeletal muscle of young men following short-term creatine monohydrate supplementation. Physiol Genomics. 2008;32(2):219-228. doi:10.1152/physiolgenomics.00157.2007.
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108.Hoffman JR, Landau G, Stout JR, et al. β-Alanine ingestion increases muscle carnosine content and combat specific performance in soldiers. Amino Acids. 2015;47(3):627-636. doi:10.1007/s00726-014-1896-7.
109.Hobson RM, Saunders B, Ball G, Harris RC, Sale C. Effects of β-alanine supplementation on exercise performance: a meta-analysis. Amino Acids. 2012;43(1):25-37. doi:10.1007/s00726-011-1200-z.
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111.Pérez-Guisado J, Jakeman PM. Citrulline Malate Enhances Athletic Anaerobic Performance and Relieves Muscle Soreness. J Strength Cond Res. 2010;24(5):1215-1222. doi:10.1519/JSC.0b013e3181cb28e0.
112.Bendahan D, Mattei JP, Ghattas B, Confort-Gouny S, Le Guern ME, Cozzone PJ. Citrulline/malate promotes aerobic energy production in human exercising muscle. Br J Sports Med. 2002;36(4):282-289.
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Chapter 28
The Bigger Leaner Stronger Diet Plan
1.Wang X, Hu Z, Hu J, Du J, Mitch WE. Insulin Resistance Accelerates Muscle Protein Degradation: Activation of the Ubiquitin-Proteasome Pathway by Defects in Muscle Cell Signaling. Endocrinology. 2006;147(9):4160-4168. doi:10.1210/en.2006-0251; Zhang J, Hupfeld CJ, Taylor SS, Olefsky JM, Tsien RY. Insulin disrupts β-adrenergic signalling to protein kinase A in adipocytes. Nature. 2005;437(7058):569-573. doi:10.1038/nature04140; Shanik MH, Xu Y, Skrha J, Dankner R, Zick Y, Roth J. Insulin Resistance and Hyperinsulinemia: Is hyperinsulinemia the cart or the horse? Diabetes Care. 2008;31(Supplement 2):S262-S268. doi:10.2337/dc08-s264.
2.Burton-Freeman B. Dietary Fiber and Energy Regulation. J Nutr. 2000;130(2):272S-275S. doi:10.1093/jn/130.2.272S; Wooley SC. Physiologic versus cognitive factors in short term food regulation in the obese and nonobese. Psychosom Med. 34(1):62-68.
3.Byrne NM, Sainsbury A, King NA, Hills AP, Wood RE. Intermittent energy restriction improves weight loss efficiency in obese men: the MATADOR study. Int J Obes (Lond). 2018;42(2):129-138. doi:10.1038/ijo.2017.206.
4.Muckelbauer R, Sarganas G, Grüneis A, Müller-Nordhorn J. Association between water consumption and body weight outcomes: a systematic review. Am J Clin Nutr. 2013;98(2):282-299. doi:10.3945/ajcn.112.055061.
5.Dennis EA, Dengo AL, Comber DL, et al. Water Consumption Increases Weight Loss During a Hypocaloric Diet Intervention in Middle-aged and Older Adults. Obesity. 2010;18(2):300-307. doi:10.1038/oby.2009.235.
6.Boschmann M, Steiniger J, Hille U, et al. Water-Induced Thermogenesis. J Clin Endocrinol Metab. 2003;88(12):6015-6019. doi:10.1210/jc.2003-030780; Boschmann M, Steiniger J, Franke G, Birkenfeld AL, Luft FC, Jordan J. Water Drinking Induces Thermogenesis through Osmosensitive Mechanisms. J Clin Endocrinol Metab. 2007;92(8):3334-3337. doi:10.1210/jc.2006-1438; Brown CM, Dulloo AG, Montani J-P. Water-Induced Thermogenesis Reconsidered: The Effects of Osmolality and Water Temperature on Energy Expenditure after Drinking. J Clin Endocrinol Metab. 2006;91(9):3598-3602. doi:10.1210/jc.2006-0407.
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8.Convertino VA, Armstrong LE, Coyle EF, et al. American College of Sports Medicine position stand. Exercise and fluid replacement. Med Sci Sports Exerc. 1996;28(1):i-vii.
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10.Van Cauter E, Plat L. Physiology of growth hormone secretion during sleep. J Pediatr. 1996;128(5 Pt 2):S32-7.
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.Yi S, Nakagawa T, Yamamoto S, et al. Short sleep duration in association with CT-scanned abdominal fat areas: the Hitachi Health Study. Int J Obes. 2013;37(1):129-134. doi:10.1038/ijo.2012.17.
13.Jitomir J, Willoughby DS. Cassia Cinnamon for the Attenuation of Glucose Intolerance and Insulin Resistance Resulting from Sleep Loss. J Med Food. 2009;12(3):467-472. doi:10.1089/jmf.2008.0128; Zhang J, Hupfeld CJ, Taylor SS, Olefsky JM, Tsien RY. Insulin disrupts β-adrenergic signalling to protein kinase A in adipocytes. Nature. 2005;437(7058):569-573. doi:10.1038/nature04140.
14.National Sleep Foundation. How Much Sleep Do We Really Need? National Sleep Foundation Website. https://sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need. Accessed August 26, 2018.
15.Mattes RD, Campbell WW. Effects of Food Form and Timing of Ingestion on Appetite and Energy Intake in Lean Young Adults and in Young Adults with Obesity. J Am Diet Assoc. 2009;109(3):430-437. doi:10.1016/j.jada.2008.11.031.
16.Flood-Obbagy JE, Rolls BJ. The effect of fruit in different forms on energy intake and satiety at a meal. Appetite. 2009;52(2):416-422. doi:10.1016/j.appet.2008.12.001.
Chapter 29
The Bigger Leaner Stronger Training Plan
1.Schoenfeld BJ, Contreras B, Tiryaki-Sonmez G, Willardson JM, Fontana F. An electromyographic comparison of a modified version of the plank with a long lever and posterior tilt versus the traditional plank exercise. Sport Biomech. 2014;13(3):296-306. doi:10.1080/14763141.2014.942355.
2.Bickel CS, Cross JM, Bamman MM. Exercise Dosing to Retain Resistance Training Adaptations in Young and Older Adults. Med Sci Sport Exerc. 2011;43(7):1177-1187. doi:10.1249/MSS.0b013e318207c15d; Izquierdo M, Ibañez J, González-Badillo JJ, et al. Detraining and Tapering Effects on Hormonal Responses and Strength Performance. J Strength Cond Res. 2007;21(3):768. doi:10.1519/R-21136.1; Bosquet L, Montpetit J, Arvisais D, Mujika I. Effects of Tapering on Performance. Med Sci Sport Exerc. 2007;39(8):1358-1365. doi:10.1249/mss.0b013e31806010e0.
3.Pritchard HJ, Tod DA, Barnes MJ, Keogh JW, McGuigan MR. Tapering Practices of New Zealand’s Elite Raw Powerlifters. J Strength Cond Res. 2016;30(7):1796-1804. doi:10.1519/JSC.0000000000001292; Mujika I. The Influence of Training Characteristics and Tapering on the Adaptation in Highly Trained Individuals: A Review. Int J Sports Med. 1998;19(07):439-446. doi:10.1055/s-2007-971942; Bickel CS, Cross JM, Bamman MM. Exercise Dosing to Retain Resistance Training Adaptations in Young and Older Adults. Med Sci Sport Exerc. 2011;43(7):1177-1187. doi:10.1249/MSS.0b013e318207c15d.
Chapter 30
The Bigger Leaner Stronger Supplementation Plan
1.Kris-Etherton PM, Harris WS, Appel LJ, American Heart Association. Nutrition Committee. Fish consumption, fish oil, omega-3 fatty acids, and cardiovascular disease. Circulation. 2002;106(21):2747-2757; 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.
2.Ross AC, Manson JE, Abrams SA, et al. The 2011 Report on Dietary Reference Intakes for Calcium and Vitamin D from the Institute of Medicine: What Clinicians Need to Know. J Clin Endocrinol Metab. 2011;96(1):53-58. doi:10.1210/jc.2010-2704; Heaney RP, Holick MF. Why the IOM recommendations for vitamin D are deficient. J Bone Miner Res. 2011;26(3):455-457. doi:10.1002/jbmr.328.
3.Holick MF, Binkley NC, Bischoff-Ferrari HA, et al. Evaluation, Treatment, and Prevention of Vitamin D Deficiency: an Endocrine Society Clinical Practice Guideline. J Clin Endocrinol Metab. 2011;96(7):1911-1930. doi:10.1210/jc.2011-0385.
4.Weber F. Absorption of fat-soluble vitamins. Int J Vitam Nutr Res Suppl. 1983;25:55-65; Iqbal J, Hussain MM. Intestinal lipid absorption. Am J Physiol Metab. 2009;296(6):E1183-E1194. doi:10.1152/ajpendo.90899.2008.
5.McCarty MF. Pre-exercise administration of yohimbine may enhance the efficacy of exercise training as a fat loss strategy by boosting lipolysis. Med Hypotheses. 2002;58(6):491-495.
6.Goldberg MR, Hollister AS, Robertson D. Influence of yohimbine on blood pressure, autonomic reflexes, and plasma catecholamines in humans. Hypertension. 1983;5(5):772-778. doi:10.1161/01.HYP.5.5.772.
7.Seifert JG, Nelson A, Devonish J, Burke ER, Stohs SJ. Effect of acute administration of an herbal preparation on blood pressure and heart rate in humans. Int J Med Sci. 2011;8(3):192-197.
8.Bemben MG, Lamont HS. Creatine supplementation and exercise performance: recent findings. Sports Med. 2005;35(2):107-125.
9.Ibid.
10.Steenge GR, Simpson EJ, Greenhaff PL. Protein- and carbohydrate-induced augmentation of whole body creatine retention in humans. J Appl Physiol. 2000;89(3):1165-1171. doi:10.1152/jappl.2000.89.3.1165.
11.Antonio J, Ciccone V. The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength. J Int Soc Sports Nutr. 2013;10(1):36. doi:10.1186/1550-2783-10-36; Candow DG, Vogt E, Johannsmeyer S, Forbes SC, Farthing JP. Strategic creatine supplementation and resistance training in healthy older adults. Appl Physiol Nutr Metab. 2015;40(7):689-694. doi:10.1139/apnm-2014-0498.
12.Glenn JM, Gray M, Jensen A, Stone MS, Vincenzo JL. Acute citrulline-malate supplementation improves maximal strength and anaerobic power in female, masters athletes tennis players. Eur J Sport Sci. 2016;16(8):1095-1103. doi:10.1080/17461391.2016.1158321.
Chapter 31
The Right and Wrong Ways
to Track Your Progress
1.Lebon F, Collet C, Guillot A. Benefits of Motor Imagery Training on Muscle Strength. J Strength Cond Res. 2010;24(6):1680-1687. doi:10.1519/JSC.0b013e3181d8e936; Yao WX, Ranganathan VK, Allexandre D, Siemionow V, Yue GH. Kinesthetic imagery training of forceful muscle contractions increases brain signal and muscle strength. Front Hum Neurosci. 2013;7:561. doi:10.3389/fnhum.2013.00561.
Chapter 32
How to Break Through
Weight Loss Plateaus
1.Geliebter A, Maher MM, Gerace L, Gutin B, Heymsfield SB, Hashim SA. Effects of strength or aerobic training on body composition, resting metabolic rate, and peak oxygen consumption in obese dieting subjects. Am J Clin Nutr. 1997;66(3):557-563. doi:10.1093/ajcn/66.3.557; Larson-Meyer DE, Redman L, Heilbronn LK, Martin CK, Ravussin E. Caloric Restriction with or without Exercise. Med Sci Sport Exerc. 2010;42(1):152-159. doi:10.1249/MSS.0b013e3181ad7f17.
2.Gleeson M, Blannin AK, Walsh NP, Bishop NC, Clark AM. Effect of low- and high-carbohydrate diets on the plasma glutamine and circulating leukocyte responses to exercise. Int J Sport Nutr. 1998;8(1):49-59; Tomiyama AJ, Mann T, Vinas D, Hunger JM, Dejager J, Taylor SE. Low calorie dieting increases cortisol. Psychosom Med. 2010;72(4):357-364. doi:10.1097/PSY.0b013e3181d9523c.
Chapter 33
How to Break Through
Weight Gain Plateaus
1.Rolls BJ, Drewnowski A, Ledikwe JH. Changing the Energy Density of the Diet as a Strategy for Weight Management. J Am Diet Assoc. 2005;105(5):98-103. doi:10.1016/j.jada.2005.02.033.
2.Rolls BJ, Bell EA, Waugh BA. Increasing the volume of a food by incorporating air affects satiety in men. Am J Clin Nutr. 2000;72(2):361-368. doi:10.1093/ajcn/72.2.361.
3.Brunstrom JM, Brown S, Hinton EC, Rogers PJ, Fay SH. ‘Expected satiety’ changes hunger and fullness in the inter-meal interval. Appetite. 2011;56(2):310-315. doi:10.1016/j.appet.2011.01.002.
4.Abete I, Astrup A, Martínez JA, Thorsdottir I, Zulet MA. Obesity and the metabolic syndrome: role of different dietary macronutrient distribution patterns and specific nutritional components on weight loss and maintenance. Nutr Rev. 2010;68(4):214-231. doi:10.1111/j.1753-4887.2010.00280.x; Brand-Miller J, McMillan-Price J, Steinbeck K, Caterson I. Carbohydrates--the good, the bad and the whole grain. Asia Pac J Clin Nutr. 2008;17 Suppl 1:16-19; Barclay AW, Petocz P, McMillan-Price J, et al. Glycemic index, glycemic load, and chronic disease risk—a meta-analysis of observational studies. Am J Clin Nutr. 2008;87(3):627-637. doi:10.1093/ajcn/87.3.627.
5.Dyck DJ, Heigenhauser GJF, Bruce CR. The role of adipokines as regulators of skeletal muscle fatty acid metabolism and insulin sensitivity. Acta Physiol. 2006;186(1):5-16. doi:10.1111/j.1748-1716.2005.01502.x.
6.Holt SH, Brand-Miller JC, Stitt PA. The Effects of Equal-energy Portions of Different Breads on Blood Glucose Levels, Feelings of Fullness and Subsequent Food Intake. J Am Diet Assoc. 2001;101(7):767-773. doi:10.1016/S0002-8223(01)00192-4.
7.Wor
ld Health Organization. Guideline. Sugars Intake for Adults and Children. World Health Organization Website. http://www.who.int/nutrition/publications/guidelines/sugars_intake/en/. 2015. Accessed September 13, 2018.
Chapter 36
Frequently Asked Questions
1.Kerksick CM, Wilborn CD, Campbell BI, et al. Early-Phase Adaptations to a Split-Body, Linear Periodization Resistance Training Program in College-Aged and Middle-Aged Men. J Strength Cond Res. 2009;23(3):962-971. doi:10.1519/JSC.0b013e3181a00baf.
2.Hunter GR, McCarthy JP, Bamman MM. Effects of resistance training on older adults. Sports Med. 2004;34(5):329-348; American College of Sports Medicine Position Stand. Exercise and physical activity for older adults. Med Sci Sports Exerc. 1998;30(6):992-1008.
3.Roberts SB, Dallal GE. Energy requirements and aging. Public Health Nutr. 2005;8(7A):1028-1036; Piers LS, Soares MJ, McCormack LM, O’Dea K. Is there evidence for an age-related reduction in metabolic rate? J Appl Physiol. 1998;85(6):2196-2204. doi:10.1152/jappl.1998.85.6.2196.
4.Bosy-Westphal A, Eichhorn C, Kutzner D, Illner K, Heller M, Müller MJ. The Age-Related Decline in Resting Energy Expenditure in Humans Is Due to the Loss of Fat-Free Mass and to Alterations in Its Metabolically Active Components. J Nutr. 2003;133(7):2356-2362. doi:10.1093/jn/133.7.2356.
5.Kumagai H, Zempo-Miyaki A, Yoshikawa T, Tsujimoto T, Tanaka K, Maeda S. Lifestyle modification increases serum testosterone level and decrease central blood pressure in overweight and obese men. Endocr J. 2015;62(5):423-430. doi:10.1507/endocrj.EJ14-0555.
6.Kumagai H, Zempo-Miyaki A, Yoshikawa T, Tsujimoto T, Tanaka K, Maeda S. Increased physical activity has a greater effect than reduced energy intake on lifestyle modification-induced increases in testosterone. J Clin Biochem Nutr. 2016;58(1):84-89. doi:10.3164/jcbn.15-48.
7.Peterson MD, Belakovskiy A, McGrath R, Yarrow JF. Testosterone Deficiency, Weakness, and Multimorbidity in Men. Sci Rep. 2018;8(1):5897. doi:10.1038/s41598-018-24347-6.
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