Strength Performance Network


Nutrition Corner

The latest nutrition trends in the realm of strength & conditioning

Members: 310
Latest Activity: Feb 16, 2017

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The Vegetarian Experiment
(By - If you've read this site frequently enough, you can probably tell I am one for dietary experimentation. Well, my current experiment has taken me to a place where I am interested in learning more about the "herbivore vs carnivore" debate.

Within a week, I realized that quite a few of my friends (4-5) were vegetarians, not including my own dad. Each of these friends were what I would consider to be "healthy/athletic" people, both in-terms of lifestyle and body types. This caused me to want to investigate things a little further (which is why Google is my favorite website).

Rather than re-state all of my interesting findings one-by-one, and turn this into a scholarly research article, I'd rather give the top-line, most interesting findings, and share my sources.

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The Raw Foods Experiment
(By - Former UFC Heavyweight Champ Brock Lesnar went from unstoppable force after his title unification win over Frank Mir last summer, to laid up in a hospital bed in early 2010.

What finally knocked Brock down to the canvas? His diet.

Lesnar developed a bacterial infection that turned into diverticulitis, which eventually ate a hole in his colon, spilling fecal matter into his abdomen (wow.) The situation compromised his immune system to the degree that he contracted mono, and his loved ones feared the worst.

In the May 2010 issue of Muscle & Body magazine, Brock is fairly open with what led to his illness.

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Massive: Fish Tale
(By Muscle and FItness) - Because tilapia’s ratio of omega-6 fatty acids to omega-3 fatty acids is between 2:1 and 3:1, the researchers concluded that it’s a very unhealthy food. After all, a healthy diet should contain a ratio of omega-6 to omega-3 fats of 1:1 or less. When the ratio is too high, the omega-6s compete with the omega-3s, causing inflammation in the body along with a host of health consequences like cardiovascular disease.

Tilapia, however, is a very low-fat fish. According to the USDA, 100 grams (about 3.5 ounces) of tilapia supplies less than 2 grams of total fat. Out of that total, the Wake Forest researchers say, there’s only about 300 mg of omega-3 fats along with 600-900 mg of omega-6 fats. So even when you eat a typical 7-ounce serving of fish, you get just 1,200-1,800 mg of omega-6 fats - far too little to knock your diet into the unhealthy range, especially if you supplement with fish oil as m&f recommends.

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Supplement Guide: Lycopene

(By Men's Fitness) - Where it comes from: Lycopene is a bright red carotene and carotenoid pigment found in the human skin, liver, adrenal glands, lungs, prostate and colon. It's most commonly known for its presence in red fruits and vegetables such as tomatoes, carrots, watermelons and papayas.

Studies have proven that lycopene possesses antioxidant properties and may hold keys to promoting general health. In the late 1980s, when lycopene's antioxidants were found to be twice that of beta-carotene, massive interest and studies were launched to find its role in cancer prevention.

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Acai Juice - The Straight Facts
(By sportsmemorabilia) - Acai is everywhere -- celebrities are drinking and eating the berries, doctors recommend it and of course tons of companies are in business to capitalize off the acai berry juice.

The acai fruit is mostly found on the beaches of Brazil and Peru. a few hundred years ago Brazilians began to harvest acai in an attempt to overcome a shortage of food. They originally extracted juice from the acai fruit to make red wine.

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Brown Rice Tied to Better Heart Health in Study
MONDAY, April 26 (HealthDay News) -- Two kinds of rice -- brown and half-milled rice -- may reduce the risk of heart disease and high blood pressure by interfering with a protein linked to those conditions, research suggests.

In a new study, researchers report that the findings could indicate that brown rice is better than white rice when it comes to protecting the body from high blood pressure and artherosclerosis (hardening of the arteries).
"Our research suggests that there is a potential ingredient in rice that may be a good starting point for looking into preventive medicine for cardiovascular diseases," said researcher Satoru Eguchi, an associate professor of physiology at Temple University School of Medicine in Philadelphia.

Eguchi and colleagues said their experiments show that an ingredient in brown rice appears to combat a protein known as angiotensin II that contributes to high blood pressure and clogged arteries.

The ingredient is in a layer of rice that is stripped away when brown rice is converted to white rice. But the layer can be preserved in half-milled (Haigamai) and incompletely milled (Kinmemai) rice, which are popular in Japan.

The study is slated to be released at the Experimental Biology annual conference, April 24-28, in Anaheim, Calif.

Nutrient Timing:
Knowing when to eat is just as important as what you eat

When your performance goal is to gain lean muscle, you need to keep several factors in mind. First, total caloric needs should be determined based on your BMR. Second, if you are not taking in enough calories to meet the demands of your daily training, then your body is forced to sacrifice lean muscle tissue for energy. Third, the quality of the food is just as important as the quantity of food. Last, when you eat is just as important as what you eat.

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Meal Frequency & Planning
In any performance nutrition program, whether it's fat loss, wanting to increase lean muscle or develop better nutritional habits, the most important element is meal frequency and planning.

Every athlete, regardless of the sport, should eat a minimum of 5-7 times per day (planning), every 3-4 hours (frequency).
-Michael Bewley, Strength & Conditioning Coach, Certified Sports Nutritionist, University of Dayton Basketball

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Comment Wall


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Comment by Chad Freeman on February 2, 2017 at 8:07am

Does anyone have any resources where I can print example meal plans for my athletes?  Ranging from 3,000, 3,500, 4,000, 4,500 and 5,000 kcals?

Comment by Drew Henley on June 6, 2012 at 7:30pm

50 Ways to Become a Better Athlete -

Comment by Drew Henley on May 4, 2012 at 2:44pm

New post on - Articles & Videos You Should See. Featuring posts from Coach Michael Boyle, Dr. Erson Religioso, Ben Bruno, P.J. Fabritz of PJF Performance and NPC Bikini Athlete Katie Sullivan discussing healthy eating & body image. A great read for coaches working with female athletes.

Comment by Drew Henley on March 27, 2012 at 5:24pm

New post on - Developing a Proper Warm-Up Let me know your thoughts on how you prepare your athletes.

Comment by Drew Henley on February 29, 2012 at 8:07pm

New post on HenleySP - Training for Power Part 2. Effective alternatives to Olympic Lifts

Comment by Drew Henley on January 30, 2012 at 11:51am

Introducing Dr. E and www.themanualtherapist.com who has now partnered with!

Comment by Drew Henley on January 11, 2012 at 10:55pm

New post up at - What's Coming Lots of exciting changes at HSP, be sure to check it out.

Comment by Michael McElveen on December 5, 2011 at 11:39am

If you live in Florida, here are two good CEU courses on nutrition at the first of the year:

AASDN Nutrition Specialist Live Workshops

Boca Raton, FL - Jan. 28-29

Tampa, FL - Feb. 18-19

Both are posted on the Event page of this site:

The workshop provides CEC's for ACE, ACSM, ADA, AFAA, NATA, NASM, NSCA and YMCA. The workshop and Nutrition Specialist Certification has been specifically designed to equip allied health professionals with the ability to provide nutrition education safely and professionally, while adhering to all state licensure laws and the American Dietetic Association guidelines. Florida law is among the strictest in the nation.

Comment by Drew Henley on November 27, 2011 at 12:41pm

If you like motivational quotes, visit for "Words of Wisdom" for twenty of my favorite quotes.

Comment by Tavis Piattoly on September 14, 2011 at 8:34am

Chris - I just joined so it's a late response. The best sports nutrition certification is the CSSD which is the Board Certified Sports Dietitian. If you are a Dietitian, you would be required to obtain 1000 hours of practical work in a Sports setting before being able to sit for the exam. There are other companies that have a certification (i.e. ISSN). I guess it depends on how you want to use it. Thanks


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