Jose Antonio PhD
@JoseAntonioPhD
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Sports Science 🏊♀️🤾🏾🏋🏻♀️🧠 opinions expressed are my own. Florida is the best state in the Union. Texas is second. Forbes Health Advisory Board Member.
Sunny South Florida!
Joined April 2009
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Me: we have 8 wk data showing that high protein diets are safe.
Clinician: need a longer study.
Me: we have 1 year data showing it’s safe.
Clinician: takes years to show harm.
Me: we have 2 year data.
Clinician: Protein is bad. It’s in my textbook.
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Study links habitual coffee consumption with stronger bones
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Our investigation discovered that, in resistance-trained men that consumed a high protein diet (~2.51–3.32 g/kg/d) for one year, there were no harmful effects on measures of blood lipids as well as liver and kidney function. 🥩🍳🥛
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Adults who engaged in the recommended levels of physical activity were associated with a decreased likelihood of SARS-CoV-2 infection, severe COVID-19 illness and COVID-19 related death. 🏊♀️🏋🏻♀️🧗♀️🚵🏻♂️🤸♀️🤾🏽♀️
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"In older adults, acute creatine supplementation can positively affect vascular parameters of arterial stiffness and atherosclerosis. Creatine supplementation has the potential to serve as a potent adjuvant in the management of CVD for older adults."
Effects of acute creatine
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While folks argue about resistance training 🏋🏼♂️ being better than endurance training 🏃🏻♀️ or vice versa, it’s best to do what you like to do. Not what someone thinks you should do. Most humans don’t exercise. Just do something 🏋🏻♀️🏊🏻♂️🚣♂️🚴♀️
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“Diet rich in creatine is associated with a reduced risk of cancer or malignancy in U.S. adults aged 20 years and over. For every additional mg of creatine per kilogram of body mass consumed daily, the cancer rate is reduced by ∼ one percent.”
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@kevinnbass
Crazy how Sweden (and a few states in the USA) were demonized. Only to find out that their approach was better 😑
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Scientific American is a total joke! 😂🤡
“There are no biological differences between men and women that account for the universal trend of male athletes outperforming female athletes in just about every single athletic sport/event that exists. It’s actually because men aren't
"There are no biological differences between men and women that account for the universal trend of male athletes outperforming female athletes in just about every single athletic sport/event that exists. Its actually because men aren't allowed to be pacesetters in women's
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1 year on a high protein diet (3g/kg/d) has no effect on hepatic or renal function. Blood lipids were as clean as a bar of soap.
#issn
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An inverse relationship between creatine intake and depression. If you’re not currently taking creatine, you may want to start🧠. No food comes close to the benefits of creatine. None.
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Creatine Fuels T Cells’ Fight Against Cancer | Technology Networks
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Don’t believe the bull 💩 that high protein 🥩🐠🍳 intake is bad for bones. We have 1-year data in women consuming > 2.2 g/kg/d. Their bones are pretty darn dense.
#ISSN
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Single dose creatine improves cognitive performance and induces changes in cerebral high energy phosphates during sleep deprivation.
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Daytime testosterone levels were decreased by 10% to 15% in this small convenience sample of young healthy men who underwent 1 week of sleep restriction to 5 hours per night, a condition experienced by at least 15% of the US working population.
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☀️☀️☀️Vitamin D linked to low virus death rate, study finds: New COVID-19 research finds relationship in data from 20 European countries
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One of the big fat lies that you may have heard from your trainer goes like this: “Dude...pack on the muscle and your metabolic rate will go through the roof!” In fact, for every pound of LBM you gain, you burn an extra cherry tomato 🍅 a day. Or 3 grapes 🍇. 🤣🤣🤣
@DrJordanMoon
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Ketogenic diet: an effective treatment approach for neurodegenerative diseases.
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Cut carbs or fat. Don’t matter. You’ll lose weight equally both ways. Just don’t cut protein. Unless you want to lose lean body mass. Ok. Carry on ☕️
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Lift Weights, Eat More Protein, Especially if You’re Over 40
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@jakeshieldsajj
@VP
It would be like giving money to criminals to break windows and then giving money to the window repair guy to fix 'em. Everyone makes money...except the taxpayer gets screwed.
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NY Supreme Court judge says gym can open at 100% capacity despite governor’s orders
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“...low-intensity exercise triggers brain networks involved in cognition control and attention processing, while high-intensity exercise primarily activates networks involved in affective/emotion processing...”
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Simply having a degree(s) 👨🎓 and certification(s) 📝 isn’t enough to excel at sports science/nutrition. You have to be above all curious about the world. 🤔🧐🤓. If you’re not curious, you’ll just be another robot 🤖 spitting out regurgitated drivel.
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Good to know even in the middle of a pandemic, there are still protein idiots: ‘There are serious risks associated with chronic protein overconsumption, including: cardiovascular disease, blood vessel disorders, liver and kidney injuries, seizures, death.’
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Creatine is the single most amazing supplement. 🧠 There is more science on creatine than there are chopsticks in a Chinese restaurant. 🥢 If you don’t care about how it might help skeletal muscle, then you ought to take it just to help your brain 🧠🤓. Nice work
@EricRawsonPhD
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I never thought I’d see the day when folks would question that males have a biological advantage over females in sports. To deny it is to deny reality. By age 15, elite high school boys are already faster than the fastest women in history (i.e., track and field). Entire chapters
Alaska State Rep. Andrew Gray asks for the evidence on the physical advantage men have over women in sports.
🔥
@Riley_Gaines_
gives the perfect response.
@rep_gray
, there is plenty of evidence. Get the facts 👇
#CompetitionReport
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Consumption of a dark roast coffee blend reduces DNA damage in humans: results from a 4-week randomised controlled study | SpringerLink👏👏👏☕️☕️☕️
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Exercise is the only fountain of youth.
Robby Robinson at 77 years of age
Golden Age bodybuilder, he’s been training at Golds Gym Venice for 40 years, morning crew
I met him when I used to work out there, very polite and serious demeanor
Also looks incredible at any age, unmatched discipline
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This exemplifies data that has very little real-world application. If you're going to spend an hour doing something that's good for you, train instead. 🏋️🏊♀️🚴♀️🤼. With limited time and resources, doing this for 99.99% of the population is silly.
Deliberate cold exposure leads to a prolonged rise in dopamine and norepinephrine above baseline levels.
One hour of cold water immersion at 14℃/57℉ elevates dopamine by as much as 250% above baseline. This can last for hours and explains the lasting feelings of euphoria and
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Judge Orders FDA to Speed Up Release of COVID-19 Vaccine Trial Data From 23.5 Years to Just 2. Make you wonder what they’re hiding 🤔
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It’s not the first time Huberman has promoted utter nonsense 🙄.
The only thing worse than Homeopathy?
Scientists on the internet without any knowledge on clinical medical practice, selling supplements that they endorse, using misinformation masquerading as "solid peer reviewed science."
Check this video out, when Huberman bullshits everyone
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@WendyMSRD
@jasonmnagata
@UCSF_EDP
Oh lord. This Tweet is perhaps the most absurd thing I’ve seen in a long time 🙄
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Anyone who thinks the RDA for protein should be 0.8 g/kg/d has apparently missed the last 3 decades of scientific progress in nutrition.
The RDA 0.80 g/kg/day of protein is too low for non-athletes & aging adult. Protein tissue accounts for 30% of whole-body protein which⬇️to 20% or less by 70.
Those w/
#sarcopenia
need 1.2 -1.5 g/kg/day according to
@MayoClinic
to prevent muscle⬇️.
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MOVE AND THINK
In fact, a growing body of research suggests that exercise that is cognitively stimulating may indeed benefit the brain more than exercise that does not make such cognitive demands.
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International Society of Sports Nutrition Position Stand: Probiotics | Journal of the International Society of Sports Nutrition | Full Text
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This is why regular exercise 🚵🏻♂️🏄♂️🤾🏻♂️⛹🏿🏊🚣🏽♀️ is by far the single best thing you can do for your health. A good diet alone is a very distant second. VERY DISTANT.
The multifaceted impact of exercise beyond only skeletal muscle adaptations: the systemic metabolic benefits of physical activity.
Regular exercise has emerged as a known regulator of insulin sensitivity and systemic metabolism, mitigating the risk of chronic metabolic diseases
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If someone claims to do scientific “research,” then it means they 1) come up with the experimental question, 2) design the study 3) write the IRB (ethics)/Consent Form, 4) collect data, 5) analyze and interpret data, 6) present data at a conference and 7) publish data.
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3.3 g/kg/d. High-Protein Diet is Safe -- And Yes, This Means it Doesn't Hurt Your Kidney or Liver - SuppVersity: Nutrition and Exercise Science for Everyone
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Top 5 Ergogenic Aids: 🏅caffeine, 🥈creatine, 🥉beta-alanine, 🎖sugar, and 🎖water. Protein gets an honorable mention 🎗
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Our investigation discovered that, in resistance-trained men that consumed a high protein diet (~2.51-3.32 g/kg/d) for one year, there were no harmful effects on measures of blood lipids as well as liver and kidney function.
@DeanOrnishMD
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I became naturalized as a citizen of the USA in 1986. I love the USA🇺🇸🇺🇸🇺🇸. Happy 4th of July holiday.
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USA Weightlifting must be run by fools and cowards
Two academic fields that have failed society on this issue:
1. Exercise science
2. Sports philosophy
And for a review of data on male vs female muscle strength differences see:
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The Sad Reality of Athletes Going Vegan and Getting Injured — Lonesome Lands
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Higher levels of omega-3 acids in the blood increases life expectancy by almost five years: A 1% increase in this substance in the blood is associated with a change in mortality risk similar to that of quitting smoking.
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Creatine supplementation as a possible new therapeutic approach for fatty liver disease: early findings. - PubMed - NCBI
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...evidence that suggests higher protein intakes (>3.0 g/kg/d) may have positive effects on body composition in resistance-trained individuals (i.e., promote loss of fat mass).
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Lots of complete lunacy here. One of my favorite quotes is: “According to Healthline, excess protein is normally stored as fat while the surplus amino acids are excreted.” Oh lord. 😱😳🤣😂😅
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“Case reports on well-trained bodybuilders: Two years on a high protein diet”
The findings indicate that 2 yrs of a high protein diet in healthy resistance trained men had no effect on measures of body composition as well as liver or kidney function.
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Small gym owners push to become essential business
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Creatine can improve learning, memory, and mitochondrial function and have important implications for the treatment of diseases affecting memory and energy homeostasis. Do any foods do that? 🤔
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"High-protein diet enhances muscular performance and skeletal muscle mass in resistance-trained males, irrespective of intake time. Consequently, the total daily protein intake appears to be the primary factor in facilitating muscle growth induced by exercise."
Timing Matters?
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Without adherence, the rest is just noise. Folks argue about sets, reps, zone 2, HIIT, weights are better than cardio…blah blah … such a waste of time. Just do what you like. Stick to it. And unless you’re elite or professional, don’t get lost in the minutiae.
Exercise is often prescribed with adaptation in mind.
But how often is it done with adherence in mind?
Here, adults who were prescribed exercise based on their intensity preferences with the aim of maximising pleasure during exercise:
- Attended 77% more sessions over the next
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Ingestion of a whole-food meal containing beef, results in greater post-prandial muscle protein synthesis rates when compared to the ingestion of an isonitrogenous whole-food plant-based meal in older adults. 🥩🥩🥩
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Exercise officially makes you happier than money, according to Yale and Oxford research via
@businessinsider
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Just a reminder that regular exercise is the single most important behavior that you can do to impact your health. Nutrition is great, but doesn't come close. When was the last time that eating healthy improved cardiac output? :-) Sleep is important. But sleeping isn't going to
💪🏋️🏃🚴♀️🏊 Overview of some metabolic effects of moderate- and high-intensity exercise, and strength training/exercise.
VO2 max = maximum volume of oxygen taken up per minute
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“Coconut oil consumption results in significantly higher LDL-cholesterol than nontropical vegetable oils. This should inform choices about coconut oil consumption.” Systematic Review and Meta-Analysis of Clinical Trials | Circulation
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I'd make it as follows:
1, 2, and 3 - Resistance Train
All else is mere icing on the cake.
4 - Calories
5 - Protein
6 - Adequate Sleep
7 - Other
The most important players for muscle mass:
1) Protein intake (at least 1.6g/kg body weight)
2) Resistance training
3) Omega-3s (2-4g/day, triglyceride form)
4) Heat stress (from a sauna or hot tub
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Higher intake of caffeinated ☕️coffee, particularly the unsweetened variety, was associated with reduced risks of Alzheimer’s disease and related dementias and Parkinson’s disease. No such associations were observed for sugar-sweetened or artificially sweetened coffee.
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Resistance-trained men that consumed a high protein diet (2.5–3.3 g/kg/d) for 1 year: kidney function fine.
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Low fat, low carb…blah blah…they both work. I like white rice, coffee and sushi. And a lot of exercise.
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We conclude that in young and healthy women, a ketogenic LCHF diet has an unfavorable effect on muscle fatigue and might affect perceived exertion during daily life activities. Nutrients | Free Full-Text |
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“Furthermore, creatine has shown promise for improving health outcome measures associated with muscular dystrophy, traumatic brain injury (including concussions in children), depression, and anxiety.”
"Heads Up" for Creatine Supplementation and its Potential Applications for Brain Health and Function.
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Metformin blunts muscle hypertrophy in response to progressive resistance exercise training in older adults: A randomized, double-blind, placebo-controlled, multicenter trial: The MASTERS trial.
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These studies show that short and long-term creatine supplementation (up to 30 g/day for 5 years) is safe and well-tolerated in healthy individuals and in a number of patient populations ranging from infants to the elderly.
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Those who claim that high protein diets are bad for healthy individuals based on data from those with renal issues would be akin to having someone with a recent heart attack go out and run 26.2 miles. Would running kill this patient? Uh Yes. Therefore running kills.
#context
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1-year investigation: high protein diet has no adverse effects on bone mineral density or kidney function.
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Eight weeks of creatine supplementation is safe and does not compromise the renal function of patients with peripheral arterial disease: A randomized, double blind, placebo-controlled, clinical trial.
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NEW POSITION PAPER! International Society of Sports Nutrition Position Stand: nutritional considerations for single-stage ultra-marathon training and racing | Journal of the International Society of Sports Nutrition | Full Text
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These results indicate that daily ☕️☕️☕️caffeine intake in the morning and afternoon hours does not strongly impair nighttime sleep structure nor subjective sleep quality in healthy good sleepers who regularly consume caffeine.
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Get plenty of sleep if you’re trying to lose body fat.
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Anyone that thinks the current RDA for protein is adequate needs to ask themselves why they choose personal ideology over actual scientific data. 🧐📊
In 14 weeks 8 of the 10 subjects loss thigh muscle mass despite maintaining body mass. Circumference was maintained so the thigh fat increased.
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Body weight has surprising, alarming impact on brain function: Higher BMI is linked to decreased cerebral blood flow, which is associated with increased risk of Alzheimer's disease and mental illness
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🍳🍗🥩🧀🍤 If you train, you can eat protein far above and beyond the RDA.
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Creatine creatine is so good for you. Enhances your strength,
without further adieu.
The evidence suggests,
it helps with your GAINZ.
But did you also know,
it’s great for your brain.
So don’t be a fool,
and say it’s a ‘roid.
‘Cause then you’re annoying
Like a darn hemorrhoid.
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“Creatine increases the mRNA content of genes and protein content of kinases involved in osmosensing and signal transduction, cytoskeleton remodeling, protein and glycogen synthesis regulation, satellite cell proliferation and differentiation...”
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Milk milk a wonderful drink,
A hydrating beverage, it’s more than you think.
It’s chock-full of whey and casein you know,
That’s a bit of fast protein but a lot that is slow.
Do drink a big glass, after training that’s true,
It’s good for your bones and muscle tissue.
🤓💪🏻
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Cold exposure does not ⬇️ fat mass or % fat regardless of what the assorted biohackers claim 🙄🥶.
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My belly is big, so what shall I do?
Go on a diet, that much is true.
Which diet is best, low carb or low fat? It likely don’t matter, if it’s this or it’s that. If you eat less energy, the results are clear, You will lose fat, to that we can cheer.
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☕️Our study suggests that coffee, caffeinated coffee and caffeine from coffee were associated with cognitive performance, while decaffeinated coffee was not associated with cognitive performance. (Survey (NHANES) 2011-2014.)
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Data suggest that a hypocaloric diet with either traditional (0.8 g/kg BW/d) or higher protein (1.2 g/kg BW/d; predominantly from lean red meat ⬇️ risk markers of cardiovascular disease and type II diabetes in obese middle-aged and older adults.
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Wanna ⬇️ body fat? ⬇️ kcals. Eat plenty of protein and cut back on CHO or fat. Doesn’t matter which.
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“There is no conclusive evidence on the role of egg in CVD risk.” Egg consumption and cardiovascular risk: a dose-response meta-analysis of prospective cohort studies - PubMed
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Holy smokes 😳!!!
Age is just a number.
A 65-year-old man run just ran 25.56 for 200 meters 🤯
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Don’t be a minimalist. Consume at least 1 gram of protein per pound of body weight daily 🥩🍳🍔🥛
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“We found that 2–3 cups of ground coffee, milk-coffee, and unsweetened coffee per day was associated with lower risk of depression and anxiety.” ☕️🧠
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This is the best supplement review on the planet! 🌎 ISSN exercise & sports nutrition review update: research & recommendations | Journal of the International Society of Sports Nutrition | Full Text
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Despite the promotion in the mainstream media, coconut oil intake has failed as a weight loss strategy and should not be considered as a supplementation strategy to increase satiety and/or thermogenesis.
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In case you forgot, lactate has nothing to do with delayed-onset muscle soreness (DOMS). Happy Monday 🌴☀️
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Attention all nerds: Creatine Improves short-term memory 🧐 and intelligence 🤓.
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Creatine supplementation may have possible anti-sarcopenic and anti-dynapenic effects.
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