Men’s Fitness Australia – June 2017

26 MEN’S FITNESS JUNE 2017

Nutrition

Breakthroughs

Concentrated juice is little more than a type of sugary water and it’s best

to eat oranges in their natural form, right? Yes, but there’s a but: while

OJ is high in sugar and best avoided if you’re trying to get lean, research

shows that drinking it gets you more of two key compounds found in

oranges — vitamin C and cancer-fighting carotenoids. The research,

published in theJournal Of Agricultural And Food Chemistry, found

that while pasteurising did lower levels of vitamin C and carotenoids

in juice, it increased the bioaccessibility of both compared with eating

oranges, meaning your body is better able to use the compounds. So the

occasional glass can in fact be good for your health.

IS FRESH

FRUIT

ALWAYS

BETTER THAN

JUICE?

Eating lots of

produce not only

helps you lose

weight, strengthen

your heart and

make you all-

around healthier

but also can help

improve your

personality and

outlook on life.

(PLOS One)

■Make room for

’shrooms

The exotic, bioactive

compounds in some

edible and medicinal

mushrooms may

protect the brain,

■Wake up early

People who typically

wake up earlier

make more

balanced and

healthier choices

throughout the

daycomparedwith

night owls, who

eat more sugar in

the morning and

less protein all day.

(Obesity)

■Eat fruits and veg

to get happier

improve cognition

and help prevent the

onset of Alzheimer’s

disease. (Journal of

Medicinal Food)

■Swish with

sugarwater

Runners who swish

but don’t swallow

sugar water can

boost endurance

by close to three

minutes, leading to

faster times — just

the taste primes

the brain to up

the body’s energy

output. (Human

Kinetics)

4waystomax

out nutrition

Guys will probably be fighting online for

millennia about the best time to get protein

during the day (see page 103). To add to

the chorus, a new study from the Uni of Illinois

in the US recently tackled the subject in a two-

phase experiment on rats.

First, they gave two groups three meals a day

with 16% of calories from protein — one fed animal-

based protein from whey or eggs, another plant

protein from soy and wheat — and found that the

animal group had increased muscle synthesis,

while the veggie eaters gained 20% more body fat.

The second part focused only on whey protein

with one group getting a balanced amount of

protein through the day, while the other got

ramped-up protein as the day went on.The

study showed that rats with the balanced

protein had greater muscle mass than those

on the unbalanced diet.

Human studies are up next, but count this as

one more recommendation for an all-day,

balanced-protein feeding for greater gains.

Eat protein like you

think about sex:

all day long

A glass of wine is as

good as certain fruits

and vegetables in

improving erectile

function, and can

even offer the same

performance benefits

as doing a one-hour

brisk walk five times

a week, according to

research published in

theAmerican Journal

Of Clinical Nutrition.

That’s because

red wine, berries

(especially blueberries,

blackberries and

cherries) and citrus

fruits are high in

compounds called

flavonoids and —

according to the study

of more than 50,000

men — those who

regularly ate flavonoid-

rich foods were 10%

less likely to suffer

erection problems.

Is it true that red

wine can help

guys get it up?

Ask Men’s Fitness

If she’s offering

the red stuff,

maybe she wants

the bed stuff.

Start the day

at sparrow’s

fart and you

will eat more

healthily than

night owls.