NATTYBROFESSORTIPS: IS THIS FALLACY MAKING YOU A “BRO”?

On my previous post, I talked about the common fallacy known as “correlation doesn’t equate to causation” or the “Post Hoc Fallacy”. Post Hoc is actually translated to “After this, therefore because of this” in Latin. This fallacy is committed when one jumps into the conclusion that the reason of an “effect” is caused by the preceding event.

To put it simply,  “Since event Y followed event X, event Y must have been caused by event X.”

For example, you might see a windmill moving, and then feel a breeze. A “bro” would immediately conclude without further analysis that the windmill is causing the wind. But ofcourse, this isn’t true! This fallacy holds true when we consider myths such as “You need to sweat to lose weight” or “Protein shakes are needed to build muscle”. Just because there was an effect from a preceding event, does not mean the event caused the effect. There might be other factors that caused the effect that have yet to be discovered or considered.

In practical sense, we should always critically analyse articles or statements made by others before accepting them as truths. The next step would be to search for backing research to support these statements.

“Sometimes misinformation can be more damaging than no information” – unknown

Cheers and #StayAlpha

#stayinformed

#posthocfallacyavoidance

#thenattybrofessor

 

 

NUTRITIONOLOGY: CREATINE REVEALED!

Some of you might have heard of this supplement before, but might be unsure of its benefits. Over the last couple of years, creatine has been used by athletes looking to improve their performance. Creatine has been extensively researched and proven effective by researchers over the past decades.

THENATTYBROFESSOR shall shed some light on the history of creatine. It was first discovered by the French chemist, Michel Eugene Chevruel, in 1832. Creatine is naturally produced by the body and found in small quantities in animal meats. Creatine that is being stored in muscle cells helps in the production of Adenosine triphosphate (ATP), which is basically the fuel source of our bodies. ATP provides the energy required by our bodies for muscle contractions.Nowadays, it is easy to find creatine in various forms such as drinks, powders, energy bars, pills etc.

So you might be wondering what other benefits creatine actually provides besides energy. THENATTYBROFESSOR has highlighted the 3 key benefits of creatine for easier understanding.

1. Increase in muscle size: Supplementing with creatine supplementation causes an increase in the water content of muscles, making them “larger.” This volumization of the muscle is not due to an increase in the size of the muscle fibers but rather an increase in water content within the cells. By having a higher cellular water content, it increases the energy potential of the muscle cells, which results in an increase in strength.
2. Increased muscle protein synthesis: If an athlete that uses creatine can lift more weight, muscle protein synthesis should increase. Do take note that, creatine itself simply increases the available energy supply (ATP) for muscle contraction. Creatine itself does not stimulate protein synthesis. Muscle protein synthesis is mainly a result of the increased in strength due to creatine supplementation.
3. Improved athletic performance: Numerous researches have shown the effectiveness of creatine supplementation in improving the performance of athletes. This is especially so for high-intensity activities. For a more indepth explanation regarding the exact science behind this benefit, please refer to the references below. Basically, researchers have found that creatine increases the anaerobic capacity of athletes by improving muscle contraction and recovery.

Now that you all know the benefits of creatine, you might be wondering what side effects supplementing with creatine might bring. Creatine is relatively safe when consumed by healthy individuals, and the International Olympic Committee and the National Collegiate Athletic Association (NCAA) allows the usage of creatine, and it is widely used among professional athletes. In rare cases, some potential problems might arise due to creatine supplementation. These include,

• Cramping
• GI discomfort/ pain
• Dehydration

But it is important to note that a recent study done in 2002, found that 200 subjects taking 10 grams of creatine a day experienced no significant health implications compared to a placebo group (non-creatine substance). This helps to underscore that creatine supplementation provides individuals with significantly more benefits rather than harm.

*THENATTYBROFESSORTIP: 5 – 10 grams of creatine to be taken per day. And to avoid the problems above, please remember to constantly hydrate your body by drinking a lot of water.*

Some creatine supplements recommend a loading phase, which is basically 10 – 20 grams of creatine per day for one week, so as to “saturate” the muscle cells with creatine. However, THENATTYBROFESSOR does not recommend doing so, as creatine loading is not needed. This is mainly a marketing gimmick used by supplement companies to get users to use more creatine, thus requiring them to buy more for future consumption.

On a final note, those looking to improve their athletic performance should try supplementing with creatine! Do note that THENATTYBROFESSOR is only providing advice, and individuals should check with their doctor or nutritionists before supplementing.

Cheers and #StayAlpha

#scienceforgains

#thenattybrofessor

 

 

 

 

References:

http://www.builtlean.com/2013/07/08/creatine-side-effects/

http://www.bodybuilding.com/fun/drobson181.htm

http://www.medicalnewstoday.com/articles/263269.php

http://www.webmd.com/men/creatine

http://healthpsych.psy.vanderbilt.edu/2009/Creatine.htm

 

 

NATTYFITNESS: COUNTING CALORIES 101

So you’re getting serious with your lifestyle change and looking to further aid your body towards reaching your goals. You have heard about the benefits of counting calories, but you lack the required knowledge and how-to. Fear not, THENATTYBROFESSOR is here to help all those who are clueless about counting calories through this simple guide.

It is important to note that not everyone has the same caloric requirements. This requirement is dependant on each individuals Basal Metabolic Rate (BMR), activity level and the Thermic Effect of Food (TEF). To begin, YOU first have to determine YOUR own unique BMR. In order to accurately determine BMR and caloric intake, it requires an expert taking measurements of carbon dioxide and oxygen analysis after a subject has fasted for 12 hours and has had at least 8 hours of sleep.

 

However, rough estimates can be calculated through various formulas:

 

• Mifflin-St. Jeor Equation

 

This formula was first introduced in 1990, and proven to be the most accurate measure. The Mifflin-St. Jeor equation is now considered to be a standard when it comes to calculating BMR.

For men: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) + 5

For women: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) – 161

 

 

• Harris–Benedict BMR equation

 

The Harris-Benedict BMR equation is a method used to estimate an individual’s BMR and caloric requirements. It takes into account the individual’s gender, age, weight, height and activity level. It was first introduced in 1919, but modified and updated in 1984. THENATTYBROFESSOR will be teaching the new formula.

Firstly, the individual determines their BMR:

Men	BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) – (5.677 x age in years)
Women	BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) – (4.330 x age in years)

The 95% confidence range for men is ± 210.5 kcal/day, and ± 201.0 kcal/day for women.

 

 

• Schofield Equation

 

The Schofield Equation takes into account simple variables such as gender, age and weight. Height is not taken into consideration. The final results are a range of values which are adjusted based on the ‘’Standard Error of Estimate’’ (SEE). The table below shows the formula and calculations.

Age (years)	Males	Females
10-17	BMR = 17.686 x (wt kg) + 658.2 SEE = 105	BMR = 13.384 x (wt kg)  + 692.6 SEE = 111
18-29	BMR = 15.057 x (wt kg) + 692.2 SEE = 153	BMR = 14.818 x (wt kg)  + 486.6 SEE = 119
30-59	BMR = 11.472 x (wt kg) + 873.1 SEE = 167	BMR = 8.126 x (wt kg)  + 845.6 SEE = 111
60	BMR =11.711 x (wt kg)  + 587.7 SEE = 164	BMR =9.082 x (wt kg)  + 658.5 SEE: 108
SEE = Standard error of estimation

 

 

• Sterling-Pasmore Equation

 

This equation takes into account the individuals body composition. So it requires individuals to know their fat percentages.

BMR calculation:

BMR= Lean body mass (lbs) x 13.8 calories

You can obtain your lean body mass from body fat measurements.

Calculate lean muscle mass vs. fat mass:

Body fat % x scale weight= fat mass

Scale weight – fat mass= lean body mass

 

 

• The Lazy Person’s formula

 

Now, for those of you who are just too lazy to use fancy formulas and want a rough estimate of your BMR. THENATTYBROFESSOR provides you a simple calculation.

BMR= 10 calories/pound of bodyweight for women

BMR= 11 calories/pound of bodyweight for men

 

Now that YOU have calculated your unique BMR, take this value and multiply it to various values based on your own individual activity level. The simple table below will help illustrate this better.

Little to no exercise	Daily kilocalories needed = BMR x 1.2
Light exercise (1–3 days per week)	Daily kilocalories needed = BMR x 1.375
Moderate exercise (3–5 days per week)	Daily kilocalories needed = BMR x 1.55
Heavy exercise (6–7 days per week)	Daily kilocalories needed = BMR x 1.725
Very heavy exercise (twice per day, extra heavy workouts)	Daily kilocalories needed = BMR x 1.9

TADAH!…And as simple as that, you have just determined YOUR unique caloric intake based on your BMR and activity levels. TEF is not calculated, as its impact towards an individual’s caloric intake is miniscule.

But…… given this time and age, you actually do not have to manually calculate your daily caloric requirements. Many online sites provide various calculators that do the work for you! (But what’s the fun in that?….) THENATTYBROFESSOR lists a few of these sites below:

• http://www.myfitnesspal.com/tools/bmr-calculator
• http://www.calculator.net/bmr-calculator.html
• http://www.calculator.net/bmr-calculator.html
• http://iifym.com/bmr-calculator/

 

Cheers and #StayAlpha

#countingcalories

#itsjustanumbersgame & #healthylivingmakesyousmarter!

#thenattybrofessor

 

 

Resources:

http://www.globalrph.com/schofield_equation_bmr.htm

“READY, SET, NERD!”: IMPORTANCE OF CATCHING THE “Z” MONSTER

A commonly overlooked aspect towards living a healthy lifestyle is sleep. An article by the National Sleep Foundation explains the importance of sleep especially for individuals who exercise. Athletes who are sleep deprived will often feel lethargic during training sessions, leading to poor performance both physically and mentally.

Getting an ample amount of sleep has many benefits, which include:

1. Cognitive Well-being. Sleep helps the brain function properly. While you sleep, the brain prepares itself for the next day. This translates to improved learning, faster decision-making,and even improved response time. Imagine being a goalkeeper and needing to make split second decisions, that split second could really prove the difference.
2. Physical Well-being. Chronic sleep deprivation may cause weight gain or obesity by affecting our body’s metabolism. Sleep deprivation affects the way our bodies metabolize carbohydrates and even our appetites, causing us to consume more food than we actually need. Sleep also affects the body’s reaction towards the hormone insulin, which controls our blood sugar levels. The lack of sleep may increase the risk of diabetes. Sleep is also an important factor for growth and development. Deep sleep signals the body to release growth hormones especially in teenagers and children.
3. Immune Function. The body’s immune system relies on sleep to stay healthy. Ongoing sleep deficiency can change the way in which your immune system responds. Therefore, by getting sufficient rest, the body is able to keep sickness at bay.
4. Emotional Well-being. Sleep loss may result in depression, irritability, impatience or just the overall sensation of moodiness.This is because sleep deprivation increased the levels of the stress hormone, cortisol in the body.

Given all the benefits of sleep, you might be wondering, “How much sleep should I get each day?” The amount of sleep varies between individuals, depending factors such as age and activity levels. THENATTYBROFESSOR recommends that healthy adults should be clocking in at least 8 hours of sleep each day. Individuals who exercise should be getting more sleep given the amount of stress their bodies undergo.

Avoid frequent late nights, and try to practise healthy sleep hygiene. THENATTYBROFESSOR enjoys staying out with friends, going clubbing or even just staying up to watch tv. But always keep in mind the importance of sleep and be mindful of the signs of fatigue.

http://sleepfoundation.org/sleep-news/sleep-athletic-performance-and-recovery

Cheers and #StayAlpha

#thenattybrofessor

#CATCHTHE”Z”MONSTER

LOLSCIENCE: YOU’RE ON ROIDS, YOU TAKE PROTEIN POWDERS!

 

As I have addressed in my previous post, protein powders are obtained through the process of creating cheese….YES! cheese. This  misconception comes from the lack of knowledge about the difference between supplements and steroids.

The commonly known version of steroids the sports industry and average individuals are familiar with are anabolic steroids. According to the definition given by the National Institute on Drug Abuse (NIDA), anabolic steroids are fat-soluble synthetic substances that mimic hormones found in the human body. These hormones are responsible for a variety of functions such as reproductive growth, physical growth development and caloric synthesis. The most common steroid abused in the sports industry mimics the functions of the male sex hormone, testosterone. Other steroids include, Prednisone, Deflazacort which have been used to treat patients with muscle degeneration.

Most importantly, steroids are are strictly regulated and listed as controlled substances. Improper use or possession of steroids may lead to punishment by jail term. #NOTNATTY!

Supplements on the other hand, can be bought over the counter, and are usually less or not regulated. This is because, supplements are basically a mixture of nutrients and natural ingredients ingested to meet nutritional requirements not achieved by mere food consumption. The variety of supplements available in the market nowadays range from, food supplements, to nutritional supplements, dietary supplements and pills or powders.

Protein powders fall into the category of supplements, because as its name suggests, they are simply the nutrient protein filtered into powders. Athletes who train intensively rely on protein powders to obtain an adequate intake of protein which they cannot do so easily with food consumption.

To put into perspective, one scoop of protein powder contains roughly 25 – 30g of protein, this is equivalent to eating one entire chicken breast (21g), 100g of grilled steak or 5 – 6 large eggs. Just ask yourself, which is more convenient, easily consumed and portable the protein shake or whole foods? Clearly, the protein shake wins out!

I hope this helps clear the misconception that protein powders or any other supplements are steroids. For better clarification, check with your local pharmacy or a certified nutritionist, or reputable sources online.

*Protein powders are steroids only if they came from this cow,….. THENATTYBROFESSOR keeds!*

#DontHateOnProteinPowders

Cheers and #StayAlpha

#STAYEDUCATED! & #knowledgeispower

#thenattybrofessor

References:

http://www.drugabuse.gov/publications/research-reports/anabolic-steroid-abuse/what-are-anabolic-steroids

http://www.parentprojectmd.org/site/PageServer?

http://www.differencebetween.info/difference-between-steroids-and-supplementspagename=Care_physical_supplements_options

http://www.crnusa.org/pdfs/CRNFACTSHEET0709_SteroidsNotSupplements.pdf\

NUTRITIONOLOGY: PROTEIN BIOLOGICAL VALUE…..SAY WHAT??

The Biological Value (BV) is a measurement used to calculate the proportion of protein absorbed from food that the body actually utilizes. Proteins are the main source of nitrogen in food. BV compares the rate of nitrogen uptake against the rate of nitrogen excretion. The higher the BV of a food, the more protein and nitrogen the body actually utilizes.

The formula used to calculate BV is:

BV = ( Nr / Na ) * 100

Where:

Na = nitrogen absorbed in proteins on the test diet

Nr = nitrogen incorporated into the body on the test diet

…zzZ

…ZzzZ

…zzZZ

But so as to not put everyone to sleep (myself included), I shall not go into details of such boring arithmetics. The BV measurement is mainly used for protein sources of food, as the body does not store excess amino acids (unlike other macronutrients such as carbohydrates and fats). However, BV does not take into account the digestion and absorption rates of the body, which makes it limited in its use. But for the average fitness enthusiasts, it is a simple tool to determine good sources of protein. The chart below does the explanation.

As we can see from the chart, whey protein ranks highest in terms of BV which is why it is recommended that whey protein is consumed by athletes especially those who do training with weights. Other good sources of protein are milk, eggs, fish, beef and chicken.

THENATTYBROFESSOR cautions: TOO much protein consumption leads to really terrible farts….#ProteinFarts

Cheers and #StayAlpha

#WEHEARTPROTEIN

#thenattybrofessor

#Foodology