Mediterranean countries have lower cardiovascular mortality rates compared to northern Europe and the United States. It is often suggested that this is at least partly due to the Mediterranean diet.
2/
The Mediterranean diet includes high intake of olive oil, fruit, nuts, vegetables, and cereals; a moderate intake of fish and poultry. In addition, it has a low intake of dairy products, red meat, processed meats, and sweets; and moderate wine consumption.
3/
The current study investigated the effect of the Mediterranean diet on major cardiovascular events (myocardial infarction, stroke, or death from cardiovascular causes) compared to a control diet with an emphasis on low fat intake.
4/
Subjects with cardiovascular risk were allocated to 1) a control diet (advice on a low fat-diet), 2) a Mediterranean diet supplemented with extra-virgin oil (≥4 tablespoons/d), or 3) a Mediterranean diet supplemented with extra nuts (≥30 g/d).
5/
After 5 years of the diet, significantly more subjects in the control diet (4.4%) have had a major cardiovascular event compared to the olive oil (3.8%) or nut (3.4%) supplemented Mediterranean diets.
6/
Strengths of the study include the relatively large sample size (n=7447) and duration for this type of research.
7/
Despite being advised to reduce fat intake, changes in fat intake were small. The Mediterranean diets groups were advised to make many changes, but the consumption of the supplemental items turned out to be the main difference between the groups.
8/
This highlights that dietary advice on its own results in low adherence.
9/
In conclusion, the Mediterranean diet can reduce the incidence of cardiovascular events in people with cardiovascular risk.
It is well established that drinking too much alcohol will result in a hangover. It is commonly suggested that the hangover will be less if you stick to one type of alcoholic drink, rather than drinking different types of drinks.
2/
In addition, there are several sayings such as: “Beer before wine and you’ll feel fine; wine before beer and you’ll feel queer”. This suggests that the order of drinks may impact the hangover.
Studies are typically relatively short (weeks to months). However, we often want to know what happens with longer-term adherence to interventions such as a training protocol or a diet.
2/
Therefore, data from studies needs to be extrapolated; make assumptions what would happen if the interventions would be continued.
Many supplements claim to improve body composition or exercise performance. Some supplements seem promising, while others don’t seem to do anything, and some can even be counterproductive.
Here’s a thread of some of our supplements infographics 🧵👇
Creatine is an organic compound which is naturally present in our bodies. Creatine supplementation increases muscle creatine levels, strength and muscle mass gains during resistance training.
2/
Nitrate-rich beetroot juice has been shown to increase endurance performance because. Beetroot juice supplementation can also improve repeated sprint performance compared to nitrate-depleted beetroot juice.
The ketogenic diet is a very low carb, high fat diet, that claims to improve exercise performance by increasing the use of fat (fat oxidation) during exercise.
2/
This study investigated the effect of 3 different diets during an intensive training period on training adaptations in elite race walkers.
Protein ingestion after exercise stimulates muscle protein synthesis (the main process regulating muscle recovery, adaptation and growth). It has been well established that protein intake improves resistance training adaptations.
2/
However, little is known about the impact of protein on muscle adaptations following endurance exercise.
The gut absorption of the carbohydrate glucose is the limiting factor in using glucose drinks for energy during exercise (carbohydrate oxidation). Fructose is a carbohydrate that is absorbed differently in the gut than glucose. Sucrose consists out of glucose and fructose.
2/
Therefore, a combined ingestion of glucose and fructose allows a higher total carbohydrate absorption rate, oxidation rate, and exercise performance. But does this combination also improve the recovery of the muscle carbohydrate stores (i.e. muscle glycogen) after exercise?
3/