“Chrono-nutrition” is an emerging field that aims to understand how timing of food-intake may impact our health by affecting our circadian rhythm. This 24-hour “master” clock affects several hormones, including insulin, cortisol, epinephrine, melatonin and growth hormone. Each day, we experience an episodic release of cortisol under normal sleep-wake conditions.
Creatine is one of the most well-studied and safest supplements. It’s an amino acid that we get in our diet from animal muscle (such as beef, seafood, pork, and poultry) and we store creatine in our own muscle. Carnivores get an average of 1–2 g creatine /day from eating the above sources.
In an age where GLP-1 drugs are pervasive (but unaffordable and inaccessible) – many people instead attempt very low calorie diets (VLCDs). These diets clock in around 1,000-1,200 kcal/day– an intake well below almost everyone’s RMR, or the level required to sustain bodily functions at rest.
In order of importance, the aspects of a person’s diet which affect growth of muscle are adequate calorie intake, followed by the quantity, quality and timing of protein consumption 4. Age is also a powerful driver, primarily due to anabolic resistance, which underpins much of age-related muscle loss.
