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In the Open: Nutrition Strategy for 17.2

By | Nutrition | 3 Comments

Week number 2 is here and guess what….more dumbbells! Great! Let’s get into it: The Workout: Duration: 12 minutes Like last week, this has quite a big aerobic piece to it given the length of the workout and the different movements may allow those with a big engine to keep moving, provided their grip holds out. I also expect this workout to be more of a one and done situation compared to last week because of the risk for tearing up the hands and significant volume of lunges that ultimately would compromise next week’s performance. If you’re on the bubble, you’ll have…

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In the Open: Nutritional Strategies for 17.1

By | Nutrition | One Comment

17.1 (<<<PDF available here) A brief introduction and then we can get right into this. I’m Jordan. I’m a lifter, a doctor, and I help people with their nutrition, programming, technique, or existential crises. I’ve had the fortune to work with world-class competitors on many different stages including CrossFit Games level athletes. I get offended on the inside when people ask if I “just do macros”, but I am a fan of objectively measured intake when it is appropriate. In any event, I thought it’d be cool to put out some information each week about how I’d plan a model athlete’s…

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Transforming My Life, One Rep at a Time

By | News, Nutrition | 13 Comments

By Leah Lutz Hardly a day goes by that someone doesn’t ask me about my new hobby, my new life, and my new confidence. My life has been profoundly altered with strength training and the nutrition coaching from Barbell Medicine. Three years ago, January 2013, I sent an email to a random guy on the internet, Jordan Feigenbaum, that changed my life. Hi Jordan, I have been reading on the nutrition forum [at startingstrength.com], but I am interested in a private consult. I am way too embarrassed to put my stats on the internet, and I really need a plan. …

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Watch the Barbell Medicine Nutrition Seminar Online!

By | Nutrition | 4 Comments

This past Winter Tom Campitelli and I once again toured through Europe. While in London, we visited CrossFit Perpetua where I did a nutrition seminar to a very small group- mainly because it was like a day or two before Christmas. Anyway, we recorded it, cleaned it up, and finally have uploaded it for rent or purchase on Vimeo-On-Demand. You can check it out here One drawback to posting things like this is that the video is static whereas my ideas and current thinking constantly evolve. While I don’t have any specific examples of things in this video that I…

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GainzZz™ in Clinical Practice Part IV

By | Nutrition, Training | 5 Comments

By Austin Baraki Sorry for the delay, folks! I’ve been busy graduating from medical school :). We’ve made it to the fourth, final, and most important article in our series. Before we begin, let’s briefly review what we’ve covered so far. In our first article we defined sarcopenia as a loss of skeletal muscle mass and strength/performance, and discussed the mechanisms that contribute to muscle protein breakdown. In part II we showed how to stimulate muscle protein synthesis (MPS). We then looked at how this translates into muscle hypertrophy, and proved that “it’s never too late” – no matter how…

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GainzZz™ in Clinical Practice Part II

By | News, Nutrition | 2 Comments

By Austin Baraki In our first article we defined sarcopenia as a loss of skeletal muscle mass and strength. We discussed how disuse, poor nutrition, neuromuscular changes, hormonal status, and chronic inflammation contribute to loss of skeletal muscle protein. In today’s article we’ll examine the other side of the equation that affect skeletal muscle protein synthesis (a.k.a. gainzZz™), and how this manifests as hypertrophy. This article is probably the longest and most science-heavy of the series, but bear with me – it does build towards a practical conclusion! [Before we begin, I’d like to make a clarification and correction from…

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GainzZz™ in Clinical Practice: Part I

By | News, Nutrition, Training | 3 Comments

This article begins a multi-part series discussing the growing problem of sarcopenia in our aging population. We will discuss our current understanding of sarcopenia, ways to identify it, and how to treat (and hopefully, prevent) it most effectively. This series is meant to complement this fantastic lecture given by Dr. Jonathon Sullivan (M.D., Starting Strength Coach), in which he presented his model of the “Sick Aging Phenotype” characterized by 1) sarcopenia/frailty, 2) the metabolic syndrome, and 3) polypharmacy/medical dependence. It is highly recommended that you watch his lecture in addition to this article, which will focus primarily on the first…

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Protein Slows Digestion? Nope.

By | Nutrition | 2 Comments

By Jordan Feigenbaum MS, Starting Strength Staff, CSCS, HFS, USAW Club Coach In response to this gem of an article. I answered this on the Starting Strength nutrition forum, but I thought I’d repost it here. The article’s claims are italicized and my responses are in bold.  The food that we consume is absorbed and its nutrients are subsequently sent to different organs through the blood. The food that we consume is absorbed and its nutrients are subsequently sent to different organs through the blood. Not really the case literally. Protein and carbohydrates get absorbed as amino acids and monosaccharides through the…

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7 Rules to Optimize Protein Intake

By | Nutrition | 45 Comments

By Jordan Feigenbaum MS, CSCS, Starting Strength Staff, USAW CC, HFS In general, I am not a fan of rules, dogma, or rigid guidelines. That being said, what follows are what I consider to be the most important variables when it comes to optimizing protein intake for anyone. While there are sure to be inter-individual variability, these “rules” are pretty spot on. Without further ado….. 1) You will eat enough protein each meal. Optimal protein intake per meal will be the amount of protein that yields ~3-4g of leucine, a branched-chain amino acid (BCAA). 3-4g of leucine per meal has…

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Top 10 Mistakes People Following Starting Strength Make

By | Nutrition, Recovery, Training | 21 Comments

By Jordan Feigenbaum MD, MS, Starting Strength Staff 1) Not reading the book Seriously, most people who are doing “Starting Strength Novice Progression” have never even read the book. They got the “routine”, replete with rows in place of power cleans, of the Internet and are 100% unprepared for what this program requires. Further, because they have not read the book and thus, are lacking in understanding the rationale- the WHY- behind the program, they do a bunch of inappropriate things as seen in the other 9 items below. Bompa, Issurin, and Zatsiorisky all agree that explaining to an athlete…

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