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The Art and Science of Low Carbohydrate Performance

Phinney, Stephen;Jeff Volek
sugar alcohols pass through the gastrointestinal tract unabsorbed, there is the potential for fermentation by bacteria and subsequent bloating, abdominal pain, flatulence, or diarrhea. Thus, as a rule we don?t advocate consuming a lot use sugar alcohols. But if you do, we prefer xylitol.
The Art and Science of Low Carbohydrate Performance - Phinney, Stephen;Jeff Volek - Tu subrayado en la posición 829-831 | Añadido el viernes, 11 de abril de 2014 00:44:00
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Saccharin (sold as Sweet?N Low in pink packets), aspartame (sold as Equal and NutraSweet in blue packets), and sucralose (sold as Splenda in yellow packets) are many times sweeter than sugar. They can be used in small amounts, and
The Art and Science of Low Carbohydrate Performance - Phinney, Stephen;Jeff Volek - Tu subrayado en la posición 820-821 | Añadido el viernes, 11 de abril de 2014 00:43:19
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Berries (e.g., rasp-, straw-, blue-, etc), tomatoes, olives and avocados are relatively low in carbohydrate and packed with nutrients. A daily total of up to 100 grams (3.5
The Art and Science of Low Carbohydrate Performance - Phinney, Stephen;Jeff Volek - Tu subrayado en la posición 812-813 | Añadido el viernes, 11 de abril de 2014 00:42:05
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Whole eggs contain about half a gram of carbohydrate each and can be used frequently. You can fry, poach, scramble, or boil eggs or make an omelet.
The Art and Science of Low Carbohydrate Performance - Phinney, Stephen;Jeff Volek - Tu subrayado en la posición 785-786 | Añadido el viernes, 11 de abril de 2014 00:40:10
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calling them ?carbage?. However, here?s where you
The Art and Science of Low Carbohydrate Performance - Phinney, Stephen;Jeff Volek - Tu subrayado en la posición 770-771 | Añadido el viernes, 11 de abril de 2014 00:38:34
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appropriate quantity and quality of fats, minerals, and micronutrients needed to ensure a palatable and sustainable low carbohydrate life-style. So what about mindset? If you don?t believe that a low carb lifestyle is safe or sustainable, it probably won?t be. However
The Art and Science of Low Carbohydrate Performance - Phinney, Stephen;Jeff Volek - Tu subrayado en la posición 728-730 | Añadido el viernes, 11 de abril de 2014 00:35:16
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Can athletes actually maintain a diet high in fat and low in carbohydrate for extended periods of time? The answer is an emphatic YES! But the chances
The Art and Science of Low Carbohydrate Performance - Phinney, Stephen;Jeff Volek - Tu subrayado en la posición 709-710 | Añadido el viernes, 11 de abril de 2014 00:33:07
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Exercise.
The Art and Science of Low Carbohydrate Performance - Phinney, Stephen;Jeff Volek - Tu subrayado en la posición 1225-1226 | Añadido el viernes, 11 de abril de 2014 12:31:33
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little over half of the amino acids in protein are converted to glucose in the body, producing an anti-ketogenic effect. This is not a trivial point for athletes since high protein diets and the use of protein shakes before and after workouts are commonly encouraged.
The Art and Science of Low Carbohydrate Performance - Phinney, Stephen;Jeff Volek - Tu subrayado en la posición 1222-1223 | Añadido el viernes, 11 de abril de 2014 12:31:13
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Carbohydrate.
The Art and Science of Low Carbohydrate Performance - Phinney, Stephen;Jeff Volek - Tu subrayado en la posición 1214-1214 | Añadido el viernes, 11 de abril de 2014 12:30:41
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Protein. Another important nutritional factor that impacts
The Art and Science of Low Carbohydrate Performance - Phinney, Stephen;Jeff Volek - Tu subrayado en la posición 1220-1220 | Añadido el viernes, 11 de abril de 2014 12:30:34
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some individuals need to stay under 30 grams whereas others can consume as much as 100 grams per day of total carbs and still remain in nutritional ketosis. It is this variability that argues in favor of testing your blood ketones daily for the first few months of a low carbohydrate diet until you know how to keep
The Art and Science of Low Carbohydrate Performance - Phinney, Stephen;Jeff Volek - Tu subrayado en la posición 1217-1219 | Añadido el viernes, 11 de abril de 2014 12:30:25
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by insulin, so ketone levels are exquisitely sensitive to carbohydrate ingestion.
The Art and Science of Low Carbohydrate Performance - Phinney, Stephen;Jeff Volek - Tu subrayado en la posición 1214-1215 | Añadido el viernes, 11 de abril de 2014 12:29:38
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Is this worth paying $20 for the test meter, $2 per test, and pricking your fingertip once per day for a month or two? Based upon our experience working with many people, we think that the answer is ?yes?.
The Art and Science of Low Carbohydrate Performance - Phinney, Stephen;Jeff Volek - Tu subrayado en la posición 1204-1205 | Añadido el viernes, 11 de abril de 2014 12:28:39
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home blood testing devices that assess BOHB in blood obtained from a finger stick. For example, Precision Xtra® (Abbott Diabetes Care, Inc) and Nova Max® Plus (Nova Biomedical) are reasonably priced devices (~$20) available ?over-the-counter? that can test for levels of BOHB and glucose in a matter of seconds. However, reagent strips for BOHB are relatively expensive (~$3 to 5 per strip) if purchased at retail drug stores. On eBay, however, it is possible to buy these same blood ketone strips for $1-2 each.
The Art and Science of Low Carbohydrate Performance - Phinney, Stephen;Jeff Volek - Tu subrayado en la posición 1196-1200 | Añadido el viernes, 11 de abril de 2014 12:27:51
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Blood tests for ketones are more definitive since they measure the concentration of BOHB, AcAc, or both, where it is most important ? directly in your circulation. This can be done by having your blood drawn (usually requiring a doctor?s
The Art and Science of Low Carbohydrate Performance - Phinney, Stephen;Jeff Volek - Tu subrayado en la posición 1194-1196 | Añadido el viernes, 11 de abril de 2014 12:27:10
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As a result, urine ketones may decrease even as blood values stay in the desirable range. Therefore, although this method is practical and relatively inexpensive, its results should be viewed with a considerable degree of caution.
The Art and Science of Low Carbohydrate Performance - Phinney, Stephen;Jeff Volek - Tu subrayado en la posición 1192-1194 | Añadido el viernes, 11 de abril de 2014 12:26:38
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Ketones have typically been measured in urine, blood, or breath; and each has its advantages and disadvantages.
The Art and Science of Low Carbohydrate Performance - Phinney, Stephen;Jeff Volek - Tu subrayado en la posición 1187-1188 | Añadido el viernes, 11 de abril de 2014 12:26:02
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There do not appear to be any benefits to pushing blood ketones higher than 3 millimolar, which is about as high as most people get
The Art and Science of Low Carbohydrate Performance - Phinney, Stephen;Jeff Volek - Tu subrayado en la posición 1183-1184 | Añadido el viernes, 11 de abril de 2014 11:24:29
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should aim for blood ketone levels between 0.5 and 3.0 millimolar.
The Art and Science of Low Carbohydrate Performance - Phinney, Stephen;Jeff Volek - Tu subrayado en la posición 1158-1159 | Añadido el viernes, 11 de abril de 2014 11:21:55
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