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If you ask UFC Welterweight Champion Kamaru Usman (and UFC President Dana White), the fighter who proudly goes by "the Nigerian Nightmare" is the best pound-for-pound fighter in the world. In our latest installment of Men's Health Gym & Fridge, the 35-year-old fighter took us through the gym routine, health-conscious diet, and cheat meals that helped get him in shape to claim that crown.

After waking up at 6 A.M., preparing breakfast, and taking his seven-year-old daughter to school, Usman is in the gym. Arguably the most important part of his workout is the warmups, where he'll do fire hydrant workouts to warm up his glutes. Next, he incorporates some functional lifts that help him work on how his body will move in a real fight. Of all of his workouts, it's his wrestling practices he enjoys the most. One of those practices that helps build his forearms dates back to his college days when he would hold a weight plate in between the index finger and thumb on each of his hands until "either my fingers were about to fall off or I'd drop the plates."

In March, the short-tempered former UFC featherweight and lightweight champion Conor McGregor requested a title fight with Usman in March. While Usman doesnt reveal what workouts hed do to face off against McGregor, he does say he works out to have the endurance to go five rounds because you never know when somebody with a loudmouth, maybe an Irish accent, may want to try you.

As far as what's in the fridge of a champion such as Usman, you'll find many water options. Usman loves to start his day with an omelet made of eggs, spinach, peppers, avocado, and either wheat toast or croissant for the day of fights. Then, when it gets closer to fight time, hell scarf down some pasta with red tomato sauce, a relatively light meal so his body can absorb it quickly before he gets into the octagon for combat. Even the most disciplined fighters need a sweet escape from their health-conscious choices, and Usman's cheat meal is unlike anything you may have ever heard of.

"Chocolate chip, Oreo, Reese's cookie muffins. Just think about that cookie muffins."

It's worked for him so far, and it doesn't seem like he'll be changing up anytime soon.

Watch the rest of the video above.

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The Diet and Workouts That Made Kamaru Usman a UFC Champion - Men's Health

If youve heard of fiber, youve probably heard that its a nutrient that fills you upand sends you to the bathroom. But what you might not know is that most Americans (runners included!) dont get enough fiber in their diets. Thats a problem not only for your gut, but for your overall health and performance.

We spoke to two registered dietitians and dug into the research to find out exactly what is fiber, why its so important, and how runners can incorporate high-fiber foods into their diets without disrupting their training.

All the yummy, energizing fruits and veggies that we love contain carbohydrates, and fiber is one of them. Fiber is a type of carbohydrate that plays a role in maintaining overall health, and it comes in three different formssoluble, insoluble, and functional. Each type plays a different role in keeping you healthy.

Soluble fiber is the type that dissolves in liquid and that includes the liquid in our stomach and our gastrointestinal tract, Kelly Jones M.S., R.D., C.S.S.D., sports dietitian and professor of nutrition and exercise at Bucks County Community College tells Runners world. When soluble fibers dissolve, it forms a gel-like texture that helps your body absorb other nutrients and slows down digestion, she says.

Insoluble fibers are the opposite. Kristin Kabay, M.S., R.D., C.S.S.D., sports dietitian and marathon runner explains, theyre not dissolved in water. They kind of act like a broomcombing through your intestines, and just sweeping everything out. This type of fiber is the one that clears your body of toxins, regulates bowel movements, and prevents constipation.

Lastly, functional fibers are supplements added into packaged foods by manufactures, likely to help some people kick up their fiber intake, Kabay says. You can spot some of these additive ingredientslike soluble corn fiber or enriched wheat flouron the nutrition label of some packaged foods.

Eating foods overloaded with functional fiber, especially if you have a sensitive digestive tract, can cause constipation or bloating, says Jones. If youre seeing that one type of fiber was added to a product, and youre not seeing other whole plant foods on your ingredient list, then you know that that might be an overload of the type of fiber that can impact your digestive health, she adds.

Luckily, fruits and veggies are rich in soluble and insoluble fibers, Kabay says, so you dont have to track how much of each fiber you eat.

Eating the right amount of fiber each day31 grams for men and 25 grams for women according to the USDAcan yield a ton of different health benefits. The number-one reason fiber is so important, Kabay says, is because it can be incredibly beneficial to lots of different organ systems through the body, including your gut and heart.

Research backs up fibers many benefits. For starters, a recent study published in the journal American Society for Microbiology found an association between a high-fiber diet and fewer antibiotic-resistant microbes in the gut. This shows that fiber may help fight antibiotic resistance which is what prevents bacteria, viruses, and fungi from effectively responding to antibiotics.

In terms of heart health, a recent prospective study published in the journal Nutrients found eating natural sources of dietary fiber, such as legumes, fruits, vegetables, and nuts had a protective effect against cardiovascular disease. Plus, a meta-analysis published in the Journal of Diabetes Investigation associated a higher intake of fiber with lower risk for type 2 diabetes with an emphasis on the protective effects of berries, green leafy vegetables, yellow vegetables, and cruciferous vegetables.

Whats more, Kabay says upping your intake of fiber can help lower cholesterol and blood sugar levels, as well as decrease your risk for colon cancer. Also, Jones points to research that shows increasing your fiber intake can improve your mental health.

If you dont eat enough fiber in your diet, Jones says, you may experience the following symptoms:

While it may seem like adding a bunch of high-fiber foods to your diet at once would be the easiest way to approach increasing your fiber intake, it probably isnt the smartest.

Jones says eating too much fiber at one time can cause digestive issues. To avoid this, gradually increase the amount of fiber you eat each day and focus on eating the fruits and vegetables you like most.

As a runner, its all about timing. Kabay suggests saving high-fiber foods for a postrun meal or snack to avoid any discomfort or an unplanned pitstop on the road. Practice eating foods with fiber before a run if youre going to have them on race day.

Having a more sensitive digestive tract doesnt mean you have to avoid high-fiber foods entirely, Jones says, even if youve been diagnosed with irritable bowel syndrome. Instead, just be mindful of what you eat around run time and see how your body reacts with different foods.

Youre not going to be able to dramatically increase your fiber intake overnight. However, you can slowly incorporate high-fiber foods, like the ones on this list, to make sure youre getting sufficient fiber.

*Fiber numbers based on the USDA FoodData Central

A medium-size artichoke contains about 7 grams of fiber. There are a ton of different ways you can sneak this vegetable in your diet. You can pair it with spinach for a tasty snack or add it as a pizza topping.

Jones says the best thing about classic oats is you can enjoy them anytimea sweet bowl for breakfast or savory for dinner. Plus, just a 1/2-cup serving contains 4 grams of fiber. Top it with fruit and you get even more.

Just a cup contains 7 grams of fiber. For breakfast, you can mix this vegetable in with your oatmeal, or whip up a batch of pumpkin muffins.

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If youre looking for a quick fix for your digestive issues, then youve probably solicited prunes or prune juice for help, because just one 1/4 cup contains about 3 grams of fiber. This is a great snack for those who struggle with constipation when traveling. Pack this fruit along with some water to munch on as you travel. Jones says it will help get things moving along a bit smoother.

Rocio Angulo / 500pxGetty Images

Raspberries are one of the highest fiber fruits that you can find, packing 8 grams per cup. There are a ton of different ways you can add them to your diet, whether you mix into yogurt, a smoothie, oatmeal, or just munch on them for a snack.

Massimo Rubino / EyeEmGetty Images

A cup of blueberries contains about 4 grams of fiber. Make blueberry muffins, add them to smoothies, or just eat them as a snack with other berries. Plus, theyre filled with tons of antioxidants that your body needs for fighting free radicals and staying healthy.

Add avocado to salads, whip up some guac, or spread it on whole wheat toast. A half of a medium-size avocado has 7 grams of fiber.

BURCU ATALAY TANKUTGetty Images

Theres a wide variety of dates, but Medjool dates are a bit softer and sweeter, Kabay says. Just two dates will provide you with 3 grams of fiber. Pack these for some fuel on longer runs or save them as a postrun snack.

Elizaveta AntropovaGetty Images

You dont have to go nuts with this snack, just one ounce of almonds (about 23 in total) has nearly 4 grams of fiber. Mix them into trail mix with dried fruit to get carbs, protein, and healthy fat in one snack.

Jones says lentils are great for runners because they come in a ton of different varietiesred, green, brown, and yellow. One cup of cooked lentils contains more than 15 grams of fiber, and theyre also rich in iron and protein.

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10 of the Best High-Fiber Foods You Should Add to Your Diet - runnersworld.com

Several decades of nutrition research have shown us that no one-size diet fits all and since we are all unique, healthcare nutrition which applies to all doesn't fit everyone. Many factors come into play as to why it may happen but the main reason has something to do with our genes or genetic makeup.

Genomic testing determines the interplay between genes, nutrition and health. It helps personalise the diet and nutrition and provides you with a blueprint for optimal health and wellness.

What do genomic tests evaluate?

Genomic tests identify the specifics of our DNA, in terms of change in our chromosomes, associated genes and/or protein . Nutrigenetic DNA tests examine the genes and variants of these genes involved in specific nutrients and their metabolism.

What can genomic testing tell you?

Genomic testing can reveal a wide range of information, from your ancestry to your health and family history. For instance, genetic testing can screen and diagnose complex diseases, find out the risk and predisposition to disease, identify hereditary disease patterns and even help in creating a course on treatment, revealing a proclivity for nutrient deficiency or toxicity, food sensitivities and even whether you're at risk for nutrition-related diseases.

In an interview with HT Lifestyle, Dr Saima Naz Khan, Senior Manager- Scientific Affairs at Genes2Me Pvt Ltd, revealed, Every individual requires a balanced diet which should comprise macronutrients (carbohydrates, proteins, fats and fibers) and micronutrients (minerals and vitamins) but no individual neither requires nor responds to the exact amount of these nutrients; therefore, theres no one-size-fits-all diet. While several factors are at play, genetics plays a crucial role in our nutrition. Genomic testing can reveal why certain nutrients or diets works for an individual and why it doesnt work for others. There are nutrigenomics services that are truly useful for anyone who wants to be proactive about their health.

She added, A nutrigenomics counsellor may be able to advise you on certain eating patterns that will or will not work well for you based on your individual genetic makeup. For example, because of genomic tendencies for fat metabolism, gene variants may indicate that your body would not benefit from a vegan diet or would not adapt well to a keto diet. A nutrigenomic test can identify your personal best sources of macronutrients and micronutrients. Choosing a diet based on your genetic tendencies can help you achieve your health objectives.

Elaborating upon the same, Dr Akansha Sahay, General Physician at Tattvan E-clinic, said, Nutrigenomics, a science that studies interaction of nutrition and genes is flourishing and changing lives. DNA test for diet and nutrition can give us information about foods that can be healthy for us and ones which can pose a risk of various health conditions. Choosing a diet based on your genetic tendencies can help you to achieve your desired health goals.

She listed the factors whose information can be provided by DNA testing:

1. Vitamin and mineral deficiencies - calcium, iron, vitamin A, vitamin B, and more.

2. Bone mineral density (BMD)

3. Body Mass Index (BMI)

4. Response of macronutrients like carbohydrates, protein, fats and fibers on your weight.

5. Salt intake and blood pressure sensitivity

What is a DNA-based diet?

Dr Akansha Sahay explained, These diets are based on nutrigenomics, the study of the relationship between nutrition and the human genome. Examining ones DNA can help determine which diet would be most appropriate for ones health. A genetic test is undertaken to determine the correlation between a persons genes and nutrition level for their overall health. This info is primarily used by experts to pinpoint the best diet for them. Nutrigenomics is a wonder by which we can even correct cardiovascular disease, obesity, type 1 diabetes and other lifestyle diseases,Your DNA can influence not only your food behaviour, but is also capable of altering the expression of various hormones and enzymes critical to metabolism. These determine your response to diet, predisposition to weight gain and metabolism.

She said, Nutrigenomics (also known as nutritional genomics) is broadly defined as the relationship between nutrients, diet and gene expression. Phenylketonuria is an example of single gene mutation. About the examples of nutrigenomics, she said, Phenylketonuria patients should avoid phenylalanine-rich food. Many Asian populations have the problem of deficiency of the aldehyde dehydrogenase enzyme, which is responsible for metabolism of ethanol.

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What is DNA-based diet? Here's how our genetic makeup is connected to nutrition - Hindustan Times

The investigators will look at diets impact on mobility, physical and cognitive function, as well as on pain, fatigue, sleep, mood and anxiety, in people with multiple sclerosis

Brooks Wingo, Ph.D., Photography: Andrea Mabry Brooks Wingo, Ph.D., associate professor in theDepartment of Occupational Therapy, and Amy Goss, Ph.D., assistant professor in theDepartment of Nutrition Sciences, are part of a team awarded a $3.9 million grant from the U.S. Department of Defense.

The investigators will look at diets impact on mobility, physical and cognitive function, as well as on pain, fatigue, sleep, mood and anxiety, in people with multiple sclerosis.

Wingo is the principal investigator of this four-year project that comes through the Multiple Sclerosis Research Program. It is a follow-up to a pilot trial conducted by Wingo and Goss that was the first to look at the feasibility of the dietary protocol to be used in the current trial. They will be studying a calorie restriction diet and a low glycemic load diet.

The project, titled Impact of diet quality and calorie restriction on physical function and patient-reported outcomes in multiple sclerosis, is a multisite effort that collaborates with investigators at Washington University in St. Louis, as well as scientists with UABs Marnix E. Heersink School of Medicine and School of Public Health.

The study will be conducted at two sites across the United States and will recruit 100 individuals with multiple sclerosis for a randomized controlled trial. Over the course of eight months, participants will be supplied with food via grocery delivery services following a meal plan designed by the studys registered dietitians.

For the first 16 weeks, the trial will focus on maintaining the participants weight, with participants randomized to follow either a low glycemic load or standard glycemic load diet. The second half of the study will follow the same glycemic load patterns, but all study participants will reduce their calorie intake by 500 per day.

By analyzing four distinct treatments, we are hopeful to determine if weight loss is needed to improve MS outcomes, and if improving food quality leads to separate and additional benefits, Wingo said.

Wingo and her team are embarking on a multidisciplinary approach, making the trial one of the most multifaceted and rigorous studies conducted on diet interventions in MS.

Our primary outcome is physical function, Wingo said. But we will also assess cognitive function and collect blood work and imaging to assess other changes.

A new approach, utilizing the Washington University team, uses neuroimaging to assess some of the participants neuroinflammation in response to the diet, and all trial participants will undergo a full-body MRI analysis.

Charged with overseeing the development of participants dietary protocols, Goss will use MRI analysis to assess body fat distribution and how organ lipid fat deposits or other body fat deposits are linked to poor metabolic health outcomes.

Amy Goss, Ph.D., Photography: Katherine MullenGoss explains that those with MS often have gait and balance disorders combined with losing weight, they are at a greater risk of losing muscle mass, which could worsen their mobility. The imaging analysis will allow Goss to assess whether participants selectively lose fat and maintain muscle mass with a lower glycemic load diet.

This study is unique because it is highly translatable, said Goss, who also serves as assistant director of the Metabolism Core in the UAB . We not only have the potential to change the lives of the people directly involved in the study but hopefully to improve health outcomes for all people living with MS. Our findings could possess the potential to change clinical care when it comes to multiple sclerosis.

The study is designed to maximize adherence. In addition to food supply, participants will receive weekly phone calls with a team member to go over goals and meal preparation. They will also log their meals inside a research portal, making it user-friendly on both sides of the study.

Co-investigators at UAB include John R. Rinker II, M.D., associate professor in the Marnix E. Heersink School of Medicine, who has participated in multiple studies of diet and exercise for MS and worked on the pilot trial, and Stacey Cofield, Ph.D., associate professor, Department of Biostatistics in the School of PublicHealth, and associate dean, Recruitment, Retention and Diversity,who has expertise in clinical trial design, management and analysis in MS including multisite trials and patient registry studies.

The grants are awarded to projects that the competitive review process finds innovative, high-risk, high-reward research and complement work being done at the National Institutes of Health. It is administered by the U.S. Department of Defense and funded by the U.S. Congress as part of the Congressionally Directed Medical Research Program.

The projected launch date for the program is November 2022.

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UAB investigators receive $3.9 million Department of Defense grant to study interventions for those with multiple sclerosis - University of Alabama at...

A 34-year-old woman submitted an average day of eating to be reviewed for Insider's Nutrition Clinic.

She told Insider she wants to lose fat and gain muscle, and she works out daily.

A dietitian said she should eat more protein and fiber, and do less HIIT.

If you'd like to have your diet reviewed by an expert, fill out this form.

The advice in this article isn't a substitute for a professional medical diagnosis or treatment.

Puteri, 34, submitted her eating routine for Insider's Nutrition Clinic, where qualified dietitians offer advice on readers' eating habits.

She told Insider her goals are to reduce her body fat percentage and gain muscle.

Puteri, who asked that we use only her first name, said she works out every day, usually doing HIIT or tabata and a five-kilometer run or rope skipping for 30 minutes, early morning or late evening. She works a 9 a.m. to 6 p.m. desk job and takes a day off only when she doesn't have time to exercise.

Puteri said she lost weight during the pandemic at first she crash dieted and lost about 20 pounds in eight months, but now she tries to eat a low-carb, high-protein diet, she said.

Dietitian Nichola Ludlam-Raine said it's great to be active, but she recommends Puteri takes more rest days.

She suggests keeping two days a week for walks and replacing HIIT with strength training, using progressive overload: "Rest and recovery is essential for muscle growth," Ludlam-Raine said.

Since we know crash dieting isn't the best way forward, eating more protein and fiber can help you lose fat and build muscle, she said.

Puteri has Greek yogurt with fruit and granola for breakfast.Unsplash / Peter Hershey

Puteri said she starts her day drinking warm water with apple cider vinegar and psyllium husk powder, followed by an iced Americano.

On the way to work, she said she eats Greek yogurt with fruit and homemade nutty granola.

Protein is key for building muscle. Ludlam-Raine recommends a minimum of 75 grams a day for Puteri and Greek yogurt is a fantastic source. A 150- to 200-gram serving should give you 15 to 20 grams of protein, she said, but you could also add 1/2 scoop of protein powder for an extra boost.

Story continues

"Having a variety of fruit and veg is key for good gut health, which supports our immune system," she said. "The homemade granola sounds great by including nuts you're helping to boost the protein and healthy fats, too."

For lunch, Puteri said she eats leftover chicken, such as curried chicken with eggplant or turmeric chicken with French beans, sometimes with scrambled eggs and tomatoes on the side. She has an apple with peanut butter as an afternoon snack.

Ludlam-Raine said this is a great high-protein lunch, but Puteri could add more variety to her diet by trying other lean protein sources such as turkey or fish, or plant-based sources like beans or lentils for more fiber.

"Adding a slice of whole-meal bread or some whole-grain rice or crackers would give you some slow-release energy and help with your body's absorption of protein," she said.

Puteri eats chicken and vegetables, but may benefit from eating more carbs.Getty

Puteri cooks dinner for her family, usually pasta or rice with chicken, fish, or beef and vegetables, but she only eats the protein and vegetables.

Ludlam-Raine said eating lots of veggies is great but including some carbs in her meals would actually help Puteri hit her fitness goals.

"It's possible to increase muscle mass and lose body fat by consuming carbohydrates alongside your meals and this can also be beneficial to replenish your glycogen stores that will be depleted after your workouts," she said, recommending higher-fiber carbs like brown rice, whole wheat pasta, or quinoa and mixed grains.

Puteri occasionally has a donut, slice of carrot cake, or flourless chocolate cake, she said.

Ludlam-Raine said it's good that she includes treats in her diet, but she could benefit from eating some higher-protein snacks such as yogurt, low-fat cheese and oatcakes, or hummus and chopped vegetables.

Puteri aims to drink two to three cups of water a day and sometimes has a post-workout protein shake, but said she usually forgets.

Ludlam-Raine said Puteri should drink more water, at least six to eight cups a day, and more when exercising regularly. Look at the color of your urine to check whether you're dehydrated: "If it's dark yellow, you need to drink more!" she said.

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I eat a low-carb diet and do HIIT every day to lose body fat and gain muscle. A dietitian said to eat more protein and carbs and incorporate rest days...

A plant-based diet for beginners might be a good start if youve been tempted to eat less meat or want to get more fruit and vegetables into your diet. Being plant-based doesnt necessarily mean giving us meat or animal products completely, but it does mean concentrating more on plant-based foods, including whole grains, nuts, legumes and beans.

A plant-based diet for beginners is also beneficial if you want to lead a healthier lifestyle or lose weight. Studies have shown that those on a plant-based diet tend to have a lower BMI and are less at risk of heart disease or developing chronic health conditions.

Changing to a plant-based diet can be difficult to navigate, so well look at what foods you can eat, along with the best vegan protein powders to give you a helping hand. We also chat to nutritionist Rhiannon Lambert about how transitioning to a plant-based diet can be beneficial for the environment and our health.

A plant-based diet is one that concentrates on eating foods that are derived from plants, such as fruit, vegetables, wholegrains, nuts and seeds. Whether you opt to follow a plant-based diet for just a few months, or you want to cut out meat and eat more plant-based food to feel healthier, this way of eating is different to a vegan diet. Plant-based diets normally cut out processed foods and focus on plant-based whole foods, but you also have the option of eating some foods from animals. Vegans cut out anything that has come from an animal, including meat, poultry and dairy products, while not necessarily cutting out processed foods from their diets.

A plant-based diet focuses on foods primarily from plants, says Lambert. This includes not only fruits and vegetables, but also nuts, seeds, oils, wholegrains, legumes and beans. It doesnt mean that you are vegetarian or vegan and never eat meat or dairy. Rather, you are proportionately choosing more of your foods from plant sources.

Of course, one plant-based diet may differ to the other, depending on what your food preferences are. However, Lambert says to take it slowly if youre changing your diet to a plant-based one. Small and gradual change is often the best way to avoid any nutritional deficiencies or digestive discomfort from a potential increase of fiber, she says. Try swapping animal-derived produce for plant protein alternatives such as beans, pulses, and tofu, and gradually introduce different types of vegetables to each meal.

A plant-based diet can have many benefits for our overall health. According to US dietary guidelines, eating a diet derived from plants, and eating lean meats occasionally, can help you to lose or maintain weight. If losing weight is a concern, one study showed that those who didnt eat meat had a lower Body Mass Index (BMI) than those who consumed meat.

A well-balanced plant-based diet that is low in saturated fats can contribute towards managing a healthy weight, adds Lambert. This can reduce your risk of type 2 diabetes, cardiovascular disease, and even some cancers.

Saturated fats are found not only in meats such as bacon and sausages, but dairy products such as cheese and butter. The last few years have seen many studies undertaken on how saturated fats affect our health, but results are mixed. Some say that overeating saturated fats can raise our cholesterol, which could lead to heart problems, but other studies state that when saturated fats are eaten in moderation, such as on a plant-based diet, it can cut your health risks down considerably.

There is also a lot of evidence that points towards reduced blood pressure when omitting animal products from our diets, adds Lambert. One 2018 study found that plant-based diets, which included some animal products, were the most effective at reducing blood pressure, while another similar study saw blood pressure reduce considerably in two weeks when participants followed a plant-based diet.

Of course, cutting animal products from our diet and changing to a plant-based diet can also be good for our surroundings. These diets are also beneficial for the planet, suggesting that a reduction in animal products will help reduce our greenhouse gas emissions, says Lambert.

In fact, a 2019 report by the United Nations suggested that our obsession with meat and dairy products was fuelling global warming. The research, prepared by 107 scientists for the UNs Intergovernmental Panel on Climate Change, said that if we used land more efficiently, rather for livestock, we could store more of the carbon emitted by humans.

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Plant-based diet for beginners: transition away from animal products - Livescience.com

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Coffee and diet soda are toxic | Opinion - Southernminn.com

Many local ice cream shops reopened, showing that spring is here, and summer is near, but the hot and humid climate leads to a challenge in maintaining the optimal energy and nutrient intake of pigs. Hence, heat stress causes a decrease in the market weight of pigs and the overall revenue. Usually, pork producers observe impaired reproductive performance in breeding herds mated in summer, the slow growth rate in grow-finish pigsand unfavorable carcass quality due to fatness1.

Elevating dietary energy intake is one nutritional strategy that is typically paired with environmental and stocking density management. Indeed, energy is the most critical component of a diet because it is required for all physiological activities, including growth in market pigs and milk production in lactating sows. When pigs experience heat stress, feed intake decreases to limit heat production of digestion, and metabolism of nutrients. This leads to a decreased energy intake, which then impairs the performance of pigs and sows.

Therefore, specialized "summer diets"are often formulated to increase energy density while lowering the heat increment. Because the caloric efficiency of lipids is greater than starch, fiberand protein, supplementing fats and oils in summer diets is an effective strategy. However, increasing dietary fats/oils this summer is controversial because the prices of lipid sources as of April are extremely higher than the prices on a five-year average, which were below $0.36 and $0.27 per poundof crude soybean oil and choice white grease. Given the importance of energy density in summer diets and the high cost of ingredients, an accurate evaluation of the energy value of lipids become critical.

Sources of lipids, such as degummed soybean oil are traded based on specifications such as unsaponifiable matter, MIU (moisture, volatile matter, insoluble impurities), flash pointand phosphorus. Except for free fatty acids and insoluble impurities, trade-based specifications provide little information about the energy value of the sources of lipids. Ideally, producers get what they pay for, but this may not be true for various sources of lipids because the energy value of a lipid source varies substantially (net energyof soybean oil = 2,071 to 3,692 kcal/lb)3. Hence, the cost per unit of energy could be largely different.

A more accurate approach to value sources of lipids is to establish standards that relate to the energy value and a few energy prediction equations are available for lipids fed to pigs (Table 1)3. While these equations represent an advancement in the prediction of the energy value of lipids, the accuracy of using these equations to predict energy values is a concern when comparing in-vivo determined energy values.

The predicted digestible energycontent of corn oil can be 1,144 kcal/kg more than the actual DE content determined in pigs4. Moreover, the predicted DE content of soybean oil is lower than the actual DE content of soybean oil up to 1,210 kcal/kg, depending on which prediction equation was used5. These suggest that research efforts are needed to increase the accuracy of prediction equations on the energy value of lipids.

Multiple factors, including the fatty acid composition, the digestibility, post-absorption fate of the lipids (i.e., generation of ATP, fat depositionor milk production), and age of pigs explain the difference in energy value among sources of lipids. The composition of lipid sources varies because the proportion of triglycerides, free fatty acidsand non-triglyceride sterols vary among sources of lipids. The energy value of triglycerides is greater than that of free fatty acids because free fatty acids tend to be less digestible.In addition, the digestibility of polyunsaturated fatty acids is greater than the digestibility of saturated fatty acids.

More importantly, it is often overlooked that the energy value of a lipid source also depends on the metabolic fate of the lipids. The efficiency of utilization of energy from lipids towards lipid deposition is greater than that for lean muscle accretion. Consequently, the efficiency of dietary energy from lipids in finishing pigs would be greater than that for nursery pigs. Few energy evaluation systems take into consideration these differences.

In conclusion, a multifactorial approach must be developed to identify a best-fit equation for predicting the energy value of fats and oils that takes into account the factors that affect the energy value of the ingredients and the productive efficiency of using the additional nutrients.

1. Equations derived from determining DE, ME and NE content and chemical composition of an animal-vegetable blend, canola oil, two source of choice white grease, coconut oil, two sources of corn oil, fish oil, flax oil, palm oil, poultry fat, two sources of soybean oil and tallow.2. Equation derived from determining DE content and chemical composition of butterfat, canola oil, coconut oil, fish oil, flaxseed oil, lard, olive oil, palm oil, soybean oil and tallow.3. Equation derived from determining DE and chemical composition of choice white grease, choice white grease acid oil, soybean oil, soy-cotton acid oil, animal-vegetable blend.

References:

1Liu et al., 2021; doi: https://doi.org/10.1016/j.animal.2021.100349

2Kerr et al., 2003; doi: https://doi.org/10.2527/2003.8181998x

3Shurson et al., 2021; doi: https://doi.org/10.3390/ani11051259

4Kellner and Patience, 2017; doi: https://doi.org/10.2527/jas.2017.1824

5Kerr et al., 2019; doi: https://doi.org/10.15232/aas.2018-01835

Source: Yuan-Tai Hung andPedro Urriola, who are solely responsible for the information provided, and wholly own the information. Informa Business Media and all its subsidiaries are not responsible for any of the content contained in this information asset.

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Energy in summer diets from fats and oils - National Hog Farmer

Former Dallas Cowboys quarterback Troy Aikman may be retired from playing football, but that doesn't mean the Monday Night Football commentator is taking it easy. In our latest installment of Men's Health Gym & Fridge, the 55-year-old walked us through his workout, diet, and supplements.

The first stop is the gym. Aikman is big on dumbbells. He does cardio 5 to 6 days a week, and lifts 4 days a week. It's been his routine for 15 years. He says it's eliminated his lower back pain, which is the main reason he retired from football back in 2001.

Now, onto the fridge. Aikman says a couple of times a week, he has a chef who comes over and meal preps for him. Lucky guy. In addition to all his food, Aikman revealed he drinks a lot of water, and that's all thanks to Tom Brady. Three years ago, during a production meeting, Brady walked in with a gallon jug of water, and Aikman decided to take a cue from the current Tampa Bay quarterback. Aikman doesn't know exactly how much he drinks in a day, but he takes his jug everywhere he goes.

"Sometimes taking this into restaurants and different places can be a little bit obnoxious, but I tend to lose count when I'm drinking from the bottle," he says.The fridge is stocked with protein and vegetables, plus some beer, including Aikmans own line of beer, EIGHT, for when Aikman wants to indulge. And speaking of indulging, Aikman admits he doesn't cheat often, but when he does, he'll get a pizza, or sneak an oatmeal cookie.

"Some people have a one day a week cheat meal, I have one every two or three months," Aikman says.

Talk about serious discipline.

Watch the rest of the video above.

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Troy Aikman Shared the Workout and Diet That Keeps Him Ripped at 55 - Men's Health

Featured in the March 24, 2022 episode ofKG Certified, hosted by basketball Hall of Famer Kevin Garnett, on the SHOWTIME Basketball YouTube channel was Seattle Seahawks wide receiver DK Metcalf. In the episode, the topic of Metcalfs diet came up. According to the football player, he eats three bags of candy, drinks one coffee, and only consumes one full meal per day.

Metcalf has been in the NFL since 2019. Hes played three seasons at the time of this articles publication and posted some elite-level stats. According to NFL.com, in 49 career games, Metcalf has racked up 3,170 receiving yards via 216 receptions with 29 touchdowns. Thats an average of 4.4 receptions and 64.7 yards per game. Given that a processed sugar-fueled diet is not what many would expect from an athlete of Metcalfs caliber,BarBend reached out to Registered Dietitian Nutritionist & Sports Performance Dietitian Gianna Masi for a professional opinion on whether or not Metcalf is leaving potential gains on the table.

Check out Masis take on Metcalfs diet below, but first, here is Metcalfs full interview with Garnett. The discussion of Metcalfs candy diet starts at 26:25:

[Related: What Are Appetite Suppressants and Do They Work?]

Before diving into the specifics of his current diet, previous interviews with Metcalf suggest that his diet used to be closer to what might be considered normal for a professional athlete. In Metcalfs 2019 interview with GQ, Metcalf confirmed that he employed a private chef who cooked him low-carb meals with a lot of proteins and veggies. In was seems antithetical to his candy-heavy diet today, Metcalf steered clear of processed sugar:

I try not to eat a lot of fats and oils, and I stay away from carbs and sugars.

Even in the earlier days of Metcalfs career, he still found ways to curb his sweet tooth through caramel ice lattes from Starbucks. It seems he has allowed more leniency to his sweet tooth as three bags of candy per day Life Savers and Skittles gummies mentioned explicitly is a lot by most peoples standards to eat every day of the week.

[Related: Dr. Jim Stoppani on Healthy Levels of Body Fat and Benefits of Meal Prepping]

BarBendreached out to Registered Dietitian & Sports Performance Dietitian and founder of Gritty Nutrition, Gianna Masi, RDN, CISSN, about her take on Metcalfs choice of daily nutrition.

Its no secret Metcalf is in excellent shape. He stands six-foot-four-inches tall and is aesthetically shredded at 235 pounds. Masi suggests its highly unlikely that Metcalf can maintain a diet of candy and coffee year-round and especially with in-season travel andfood access during training.

Given how much of a professional footballers day-to-day life involves a lot of training, Masi is fairly certain Metcalf is consuming adequate carbohydrates, which will prevent his on-field performance from dropping even if the fiber and protein (i.e., macronutrient and micronutrient) amount is questionable.

Theres always going to be a spectrum of quality that an athlete is willing to try, from bananas to Sour Patch Kids. But those are all fast absorbing carbs for a pre/during or post-workout option.

While Masi isnt opposed to athletes eating candy if thats what they enjoy, she recommends limiting simple sugars in favor of complex carbohydrates like vegetables.

I dont think the amount of sugar or carbs is what would leave gains or performance on the table, Masi says. But I do think the lack of total dietary intake throughout the day on a consistent basis could leave him feeling less than optimal.

Masi mentioned concerns about a potentially weakened immune system response when not eating enough. This can lead to more frequent sicknesses like colds to being more susceptible to injuries.

If someone is under-fueling, I want to fix that immediately.

Metcalf being as chiseled as he is from an aesthetic standpoint is not surprising to Masi. Metcalfs daily activity is likely so high in volume and intensity that at age 24, his body composition may not be hindered from this style of eating right now.

[Related: Different Types of Protein Powder Explained Which is Best For You?]

Unless youre also a professional athlete, Masi says someone in the general population or lower-level athlete would not do well recreating this diet. Without an equivalent training regime to Metcalf to burn through those simple sugars, the diet leaves a ton of nutrition on the table.

Theres not enough fiber or total protein being eaten to prioritize muscle-building and satiation. Eating this way can also drop energy, impact the GI tract to be less efficient, and lead to bloating.

Eating three bags of candy might also do a number on ones dental health. Metcalfs high-volume intake of candy is likely sustainable because of how much he trains he mentioned to Garnett that he trains twice before consuming any food. On the flip side, his ability to train at a higher intensity for so long is doable, in part, because of how many carbs hes consuming.

Having candy in moderation every so often is still likely the best course of action. Its best to leave the daily mass consumption of candy to the pro athlete sprinting down the football field.

Featured image: @espn on Instagram

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A Sports Nutritionist Reacts to NFL Player DK Metcalf's Diet of Three Bags of Candy and One Meal per Day - BarBend

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