The Ultimate Guide: What To Eat When Working Out
I went back and forth on the image I was going to use for this article.
I had the classic “woman in the Gym drinking a protein shake” and then I went completley to the other side and considered a lovely image of someone eating Pizza.
But the issue with both of these images is they promote one extreme and then the other.
They don’t promote balanace - and I am all about balance!
The reason balance is so critical - is that the fulcrum can always move as you change and grow through your fitness journey - and that is a beautiful thing.
This is a tough article to write because the reasons that someone is working out is always very different:
Mental Health
To Lose Weight
To Build Muscle
To be part of a community
To enjoy yourself
To develop a skill
To train for a challenege
Therefore what I am going to do is stick to principles that will work across the board for you.
There are principles that can fit into the scope of any of these outcomes the only difference is the energy balance equation.
To build muscle you need to be in a caloric surplus of about 110% of your TDEE.
For more information on that head here: How To Gain Weight
To lose weight you need to be in a calorie deficit which is a window between your BMR and your Goal Bodyweight in LBS multiplied by 12.
For more information on that head here: What is a Calorie Deficit Diet Plan?
For your mental health having balanced nutrition is also critical. Having a varied colourful healthful diet with balance and flexibility is important. But then again that’s important for life.
As the study Food and Mood [1] in the British Medical Journal states:
“This message supports the idea that creating environments and developing measures that promote healthy, nutritious diets, while decreasing the consumption of highly processed and refined “junk” foods may provide benefits even beyond the well-known effects on physical health, including improved psychological wellbeing.”
In this article, I am going to take you through all three Macronutrients and how much of them you should eat and why. In each section, I will point to you about your workouts and managing nutrition around that, but in truth, the differences aren’t that huge.
In actual fact, “what to eat when working out” isn’t really that different to what you should be doing with your nutrition towards your goals anyway. There are some timing and optimal things you can do around your diet and training, but this is about 10% of the work you actually need to do to achieve your goals. I will take you through supplementation too - but this is really a plan for anyone who is now wanting to engage in and live an active lifestyle.
I love educating and informing people just like you in this way all about fitness. In fact, I love it so much, it would be awesome if you wanted to become my friend. You got this far…so it would be remiss of me to not extend an invitation out.
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Table of Contents: The Ultimate Guide: What To Eat When Working Out
What Protein to eat when working out?
- How much Protein do you need? | Protein and Workouts | High Protein Meals
What Carbohydrates to eat when working out?
- How many Carbohydrates do you need? | Carbs and Workouts | Are Carbs Good? Bad? Or just Misunderstood?
What Fats to eat when working out?
- A Final Word on Fats…
What Supplements to have when working out?
How To Structure Your Diet
What Protein to eat when working out?
Here is the good news - you DO NOT NEED TO BE DOING WHAT THIS MAN IS DOING.
I don’t even know why he would do that himself? Maybe he thinks he is Gaston from Beauty and the Beast?
Who knows?
Protein.
Is it important? Yes.
Why is it important? It is the main building block of your body.
Other key features of Protein are:
It keeps you fuller for longer
It takes longer to digest - hence increasing your Thermic Effect of Food (basically increases metabolism)
It builds muscles, tendons, organs and skin.
How Much Protein do you need?
This is a debate that rages and rages.
And honestly, we could get very technical. But I am going to assume you are at least semi-interested in being active and fitness, like most of my clients, and therefore because of the complexity on this topic, over the years I have had to simplify my view on Protein significantly.
One key feature with protein, which I have noticed working with hundreds of people throughout my career, is that they think they are eating more than they actually are.
And eating “enough” is really bloody hard for most people.
Science states lots of different things on this topic.
I have always maintained you need: 0.8-1.1g of protein a day per KG of total body weight.
When I weighed 82.8kg I had 71kg of Lean Body Mass - which meant I “needed” 91.8g of protein as I was calculating it on my LBM in KGs.
But there is great variance in the best suggestion here. Some sources say 2g/kg of bodyweight. Others say 1g per pound of bodyweight.
This means I either need to eat:
91.8g of protein a day, 165g of protein a day or 182g of protein a day.
Now others will ask you to base it on your Lean Body Mass or Fat-Free Mass.
These figures are given as: 1.1g per LB of Lean Body Mass
This changes the numbers again…meaning I would need to eat:
171g of protein a day.
It is confusing. But don’t worry. I do have a very simple solution to the question of how much protein you need to eat a day.
It’s important to remember that everybody is different and not everyone has the luxury of knowing their Lean Body Mass either - and you don’t need to have that information to get this right.
When I weighed 82.8kgs, I don’t think I ever hit numbers like 170g of protein a day - and I still managed to build muscle, get to my goals and achieve what I wanted to achieve.
Like with most things in fitness - you must always balance what is optimal with what is possible.
I did try to actively increase my protein, but not to the detriment or worry of anything else. Added to that I’m a Vegetarian, so I was already aiming a little lower. I’m under no illusions, I know I’m not the bulkiest, most muscly person - I’m not ever going to be a bodybuilder and nor do I want to be - I work out for many reasons that are not aesthetics - but this photo shows that by trying to increase protein consistently - you can still make really good progress.
This is also the most “Daniel Craig” I think I will ever look…
PHOWAAAARRRRRRRR
So here is my simple solution to protein:
Work towards 100g a day and if you are a Vegetarian 80g a day will suffice
There is little negative effect to having more protein in your diet. If you can get more in then great, but you don’t necessarily have to.
In terms of weight loss, and weight gain. This study [2] found that:
“Thermogenesis at 2.5 hours post-meal averaged about twofold higher on the high protein diet versus the high carbohydrate diet, and differences were significant after the breakfast and the dinner meals (p < 0.05)”
and concluded:
“These data indicate an added energy-cost associated with high-protein, low-fat diets and may help explain the efficacy of such diets for weight loss”
Therefore not only is protein awesome for building your body, it’s also awesome at helping you maintain and work on weight loss too.
100g a day is also the system I implement with most of my clients - and it seems to be a good figure for them to aim for regardless of their composition.
It’s pretty incredible.
And working towards 100g means you don’t have to be there every day - again it’s that word: balance.
Protein and Workouts…
Speak to most “personal trainers” and they will tell you to eat post-workout a combination of “protein and carbs”. This is to maximise something called muscle protein synthesis. This is known as the “Anabolic Window”.
Which to you and I basically means refill your muscles with protein so they grow.
There is a modicum of truth to this.
But…and it is a big but…
Don’t sweat it.
The advantages to maximising muscle protein syntheses in comparison to just hitting your protein target each day is insignificant.
The most important thing you can do is just hit your numbers over a day as this study [3] concludes:
“With respect to hypertrophy, total protein intake was the strongest predictor of Exercise Strength magnitude. These results refute the commonly held belief that the timing of protein intake in and around a training session is critical to muscular adaptations and indicate that consuming adequate protein in combination with resistance exercise is the key factor for maximizing muscle protein accretion.”
I think this is also where I pitch my coaching services which involve “resistance exercise” and is called The Strong and Confident Program
All of this being said…I personally do consume a protein shake after each and every workout - for the simple reason that it's a good moment to get some protein in, quell my hunger and rehydrate me.
My workout is almost a reminder to keep working on this part of my nutrition, and I enjoy having it post-workout - usually when I am swimming.
One thing with nutrition is that habit can be your best friend and your worst enemy. In this instance, I use it to my advantage - and it could be a strategy for you as well to get a nice helping of ~20g protein in throughout your day.
Some High Protein Meals:
Now I am a Vegetarian, so what I am sharing with you here are not necessarily the foods I eat - but they are from the Recipe Books that I give to my clients - because not all my clients are Vegetarian (in fact I think none of them is).
What Carbohydrates to eat when working out?
The more I write these Blogs the more I begin to realise that Schitt’s Creek literally knows everything about life.
Now please repeat these two sentences after me:
Carbohydrates do not make you fat….
No one gained weight from eating too many fruits and vegetables…
In fact, Carbohydrates and protein have the exact same calories per gram in them - 4kcal per gram.
Therefore the very oversimplified premise that carbs make you fat is just a downright lie, and I would be very wary of anyone who says that to you - simply because it so much more complex than that.
How many Carbohydrates Do You Need?
The biggest issue with carbohydrates is that we can eat an awful lot of them in one go. It’s not uncommon to eat three servings of rice at dinner, or have four portions of oven chips without realising.
Do you know how many oven chips one serving actually is?
Please sit down for this…the results are that shocking.
And within that portion is 154 calories. Now, quite rightly, I do not know a single human being on the planet that will only eat 7 chips with their dinner.
Chips are yummy. They should be enjoyed properly (with ketchup), and I fully expect a person to not have one portion of them. But you can begin to see, how one portion can become three portions when you serve dinner.
Many people who say to me “I’ve gone low carb and feel great” upon further examination have actually just bought their Carb intake into line with the amounts outlined below.
They aren’t “Low-Carb” they are simply eating an accurate amount for their individual body - as opposed to overeating them.
The amount you need is dependent on your goals - like with all food - it all has to be viewed within the context of calories.
To Lose Weight: 0.5g - 2g per pound of body weight per day
To Gain Weight: 1g - 3g per pound of body weight per day
If we take 82kg me again…this means I should have been eating around: 330g of Carbohydrates a day as I was trying to lose weight at that time. This is 1323kcal/day from Carbohydrates.
There is no one size fits all, because guess what…we are all different.
But a good rule to go by, which the CDC suggest is that you should aim for about 50% of your daily calories to come from Carbohydrates. Other sources say between 45% and 65% of your daily calories should come from Carbohydrates.
So ~50% of your Calories seems like a good place to start to me.
This doesn’t mean if you eat more than 50% you are failing. Like with most things “calories” working in flexible windows is always a good idea.
There is also a study [5] that backs this up. Published in the Lancet in 2018 it was a Meta-Analysis of 420,000 people in 20 countries and found the following:
“a percentage of 50–55% energy from carbohydrate was associated with the lowest risk of mortality.”
And interestingly went on to conclude:
“Our findings suggest a negative long-term association between life expectancy and both low carbohydrate and high carbohydrate diets when food sources are not taken into account. These data also provide further evidence that animal-based low carbohydrate diets should be discouraged. Alternatively, when restricting carbohydrate intake, replacement of carbohydrates with predominantly plant-based fats and proteins could be considered as a long-term approach to promote healthy ageing”
Carbs and Workouts
Carbohydrates are essential for your ability to work out.
Your muscles use the glucose from Carbohydrates to move - and as you move, the tank of energy you have gets depleted.
As this study states:
“During short, heavy exercise it may be the only energy source for the working muscle and may be derived exclusively from the glycogen stores within the muscle fibres themselves”
This is why, very often, when you workout and haven’t fuelled your workout correctly, you can just run out of energy, experience unusual fatigue or feel shaky - it is not because you have done something wrong - its simply because your body is running on empty of Carbohydrate.
This is also why, when looking into what you “should” eat after a workout many people will say a combination of Protein and Carbs.
As the study: International Society of Sports Nutrition position stand: nutrient timing [4] states:
“Post-exercise (within 30 minutes) consumption of CHO at high dosages (8 - 10 g CHO/kg/day) have been shown to stimulate muscle glycogen re-synthesis, while adding PRO (0.2 g - 0.5 g PRO/kg/day) to CHO at a ratio of 3 - 4:1 (CHO: PRO) may further enhance glycogen re-synthesis.”
So you need carbohydrates post-exercise - with some protein too. You need to restock your energy in your muscles - otherwise, you will grind to a halt.
Remember what I said about protein muscle synthesis? Well, that’s true of glycogen (Carbohydrate) too.
This is one reason that when you are in a Calorie Deficit and training properly, but not eating enough, your Metabolism can drop so much. You stop moving as much throughout that day because your muscles aren’t filled with the ability to move your body.
This can slow your metabolism down by up to 15% [5].
The frequency of your training will dictate how much attention you need to pay to all of this. The more you train, the more you might need to make sure that you are being sensitive to these needs, the less you train, the less sensitive you need to be.
If you workout most days - then give this a little more attention. If you workout 1-2/week then it is far less important.
This is all in relation to an ideal world - and having worked with many people - an ideal world is far from how you actually live. Now that you know the why’s and wherefore’s how would this look practically?
For example, the only time you have to get to the gym is at around 6 am - your stomach doesn’t do too well eating very early - but you want to get the most out of your workout knowing that you need that glucose in your muscles, because the last thing you ate was at 6 pm the night before…
What on earth do you do?
With most of my clients, I will simply ask them to eat some fruit.
It’s that simple. A banana, an apple, some grapes. Whatever takes their fancy - but some fruit should be more than enough for a 30-60min session - even if you are on an empty stomach.
If they have a little more time and don’t need to worry about driving and eating, then I might suggest some Greek Yoghurt with the fruit.
Are Carbs Good? Bad? Or just Misunderstood?
Carbs…are classy. They are a treasure trove of healthful nutrients - but sadly they have been let down by fad diets and society at large.
All Fruits (with the exception of an Avocado) and all Vegetables are Carbohydrates - and if you are willing to sit there and tell me that these are damaging to your health, then I am afraid that you are on the wrong Blog.
I do think that the demonisation of Carbs in our Society is wildly correlated with how much more sedentary we are as well. Simply put, the more muscle you have on your body, the more carbohydrates you can eat - because you have more room for it to be stored in your muscles to be used up as energy, as opposed to it having to be stored as fat in the body.
READ MY BLOG POST WHICH IS HELPING HUNDREDS OF OFFICE WORKERS GET MORE HEALTHY
As a Vegetarian, I know this to be true. My Diet had to go from a bigger protein base to a bigger Carbohydrate base, but my physique didn’t change that much for two reasons:
I had an awful lot of muscle on my body (72kg of muscle on an 82kg body)
I remained active
No food is good or bad. They can contain more calories or fewer calories. They can affect your body in a different way depending on who you are - but this does not denote their moral value.
And by attaching moral values to food - you are attaching judgement to the foods you eat - that will erode your relationship with food over time. I understand it’s almost common to describe a doughnut as bad, and an apple as good. But neither is true - and the more you learn to frame it as just food, which has an energy value contained within it - the better everything will become for you.
Why do we misunderstand Carbs?
There is no denying it.
If you want to lose just Scale Weight quickly - reduce your Carb intake. This will without a doubt bring the scale down, as every time we eat 1g of Carbs we retain 3g of Water.
As this study [6] from 2015 confirms:
“Our findings agree with the long held notion that each gram of glycogen is stored in human muscle with at least 3 g of water. Higher ratios are possible (e.g., during REHFULL) likely due to water storage not bound to glycogen.”
When you go “low-carb” the scale weight you see drop is just water leaving your muscles - its not body fat dropping. This also goes a long way to explaining why the scale goes up after you have had a night out on Italian Food!
The other great misunderstanding about Carbs is whether you are actually overeating eating them or not. Oftentimes its not the Carbohydrate content in a food that makes it scrummy and delicious - its the combination between Carbs and Fats.
These are the greatest flavoured crisps that have ever come into existence.
And when you look at them - you probably think - its a big old bag of Carbs.
But when you break it down to its nutritional caloric values - its actually predominately a bag of dietary fat.
This bag per serve has:
123kcals, 6.5g of Fat which is 58.5kcal and 14.3g of carbohydrate which is 57.2kcal.
Let’s look at a “more sugary” piece of food = the greatest donut of all time:
The Krispy Kreme Original Glazed.
190kcals, 11g of Fat which is 99kcals, 22g of carbohydrates which is 88kcals.
The reason these foods are so damn tasty isn’t because they have Carbs in them. Instead, it is the potent combination of Carbohydrate AND Dietary Fat.
All of these years you have been slamming yourself for eating Carbs…when the truth is…you have been eating more Dietary Fat than you actually realised - which, if you are considering going “low-carb” to lose weight - think again - you actually need to cut down
Now, why might this be an issue…
What Fats to eat when working out?
Fats have 9kcal per gram within them. This means calorically they are worth more than double Carbohydrates and Protein.
Now, this is a real friend when trying to gain weight or maintain your weight - but when trying to lose weight, this can be a big reason that success eludes you.
Similar to Carbohydrate this is why it is very important to manage your portion sizes well.
Fats are very good for you - despite their Caloric density - we do need them in our diet for a whole multitude of reasons.
The World Health Organization states that total fat intake needs to be around 20-35% of total caloric intake [7] - and other Health Bodies say similar.
Dietary Fat allows our body to absorb the essential ADEK Vitamins into our system - they are Fat-Soluble Vitamins - whereas all other Vitamins are Water Soluble.
Now Fats can get very confusing because there are so many sub-categories of them…but I am going to try and make it as simple as possible for you.
Fats that are to be limited:
Saturated Fat - often found in things like Butter, Cakes, Sausages, Bacon and Cheese - can have a negative outcome on health if eaten to excess. Think Animal Fats, whole Fat Diary and Coconut and Palm Oil.
Trans Fat - this is nearly the only category of food I will allow people to discuss in a negative manner. These are foods with hydrogenated oil in them. Usually your fried foods, fast foods, margarine, pastries and processed snacks.
All other Fats are to be enjoyed moderately within your goals.
Poly Unsaturated Fats: Fish, because they contain two types of Fatty Acid - Omega 3 and Omega 6 which are great for heart and brain health. Tofu also contains these fats as well as, soybeans and pumpkin seeds.
Mono Unsaturated Fats: Nuts, Olive Oil and Avocado.
In terms of strictly speaking for your workouts, I would say prioritise Poly Unsaturated Fats as the Omega 3s and 6s are very good for your joint health.
As these studies [8, 9] show when it looked at the role of Poly Unsaturated Fatty Acids (PUFA) and the effect on Rheumatoid Arthritis (RA) prevention it found that:
“Growing evidence demonstrates a role of PUFAs in chronic inflammation of RA and this is well established in many types of animal models of inflammatory arthritis” [8]
“The results suggest that omega-3 PUFAs are an attractive adjunctive treatment for joint pain associated with rheumatoid arthritis, inflammatory bowel disease, and dysmenorrhea” [9]
A final word on Fats…
Olive Oil could be regarded as the “Healthiest Fat” on the planet.
It is probably the most powerfully healthy food we have available to us. The supreme benefits of Olive Oil are thus:
Rich in Mono Saturated Fat
Large Amounts of Antioxidants [10]
Reduces Inflammation due to its Oelic Acid content [11]
Helps prevent strokes [12]
Reduces Heart Disease by reducing Cholesterol [13] and Blood Pressure [14]
Helps you Maintain Bodyweight when calories are controlled the same [15]
Helps with Insulin Sensitivity [16]
Can reduce Cancer risk [17]
Now I am not expecting you, nor do I want you, drinking Olive Oil like it is water. Try to make sure you get Extra Virgin Olive Oil. The best way in which to ingest Olive Oil is in its uncooked form, so maybe drizzle it on your salads and vegetables.
Although the benefits are impressive, you need to make sure that you aren’t having more than what meets the recommended intake of between 20-35% of your total caloric intake for the day.
What Supplements To Have When Working Out?
Supplements not to have…
Supplements are a very intriguing world that is highly unregulated. Supplement companies sell you the quick fix and the shortcut to your results…and 95% of them are just rubbish - and are just designed to take your money and exploit your insecurities.
Remember if it is a shortcut to success, it wouldn’t be a shortcut - it would simple be known as the way to do things.
To create a supplement you do not need any approval from a governing body - which is a little terrifying. There was a fantastic documentary on this called “Bigger, Stronger, Faster*” where they looked into the world of steroid use and dietary supplements. This is how easy it is to make a supplement:
Terrifying right?
Supplements you don’t need are:
BCAAs
Pre-Workouts
Ketones
Apple Cider Vinegar
Laxatives
Diuretics
Fat Burning Pills
Detoxes
Cleanses
Slimming Teas
Any MLM Products
And a quick note on Branch Chain Amino Acids or BCAAs as they are getting more and more popular as a supplement.
This systematic review of 12 studies found that:
“BCAA supplementation seems not to improve performance and gain of strength and muscle mass.”
Therefore it would appear that so long as you are getting a well-balanced diet - as outlined in the rest of this article - you are not “losing gains on the Gym floor” by not drinking BCAAs.
What about Multivitamins?
In terms of Multivitamins and Vitamin Supplementation, I am not an expert - and many people enjoy having these in their nutrition. On occasion when I lived in the UK I did take Vitamin D3, and in the Winter here in Australia I do have a multivitamin during winter. But with regards to this - you do you - it’s not my remit and I’m not here to judge what you are supplementing yourself with in terms of vitamins.
Many people need many different things for many different reasons.
And that is going to have little or no effect on your ability to workout.
Supplements that are useful…
Whey or Vegan Protein Powder: Getting in your 100g+ of Protein can be quite hard sometimes and this is where Whey Protein or any other kind of Protein Powder can come in handy. It’s a simple, quick hit of protein that will help you get those numbers up as you need. As I alluded to earlier I have my Protein Shake after each workout or run - because I often need something to eat, and I really enjoy having it at that time. There is no magic effect of having it immediately after - it’s just a good moment to make sure that you are getting your protein in each day.
Creatine Monohydrate: The benefits of Creatine Monohydrate are slowly being more and more realised by science. It is widely considered the best supplement out there to help build muscle and strength and is one of the most researched and studied supplements of all time. It is also naturally found in the body already,
It’s also incredibly affordable and lasts a long time because you only need 3g of it a day.
I just put it in my protein shake - and you don’t even know it is there.
The benefits of Creatine Monohydrate almost can’t be overstated. It helps with muscle development of sedentary people, elderly people [18] and elite athletes. It also helps with brain function and potentially could help slow down the onset of Parkinsons’ Disease [19] and a whole host of other brain conditions.
Creatine is also very useful if you are like me, a vegetarian.
If you are going to buy some Creatine Monohydrate make sure that you read the label, and follow the dosage requirements.
Caffeine: This will boost your performance in the Gym [20] and is equally pretty safe to use. I always enjoy a coffee before I work out. You must be careful though, especially if you are working out in the evenings. Caffeine stays in your system for a long time, and it will inhibit your ability to get deep REM sleep - whether you have worked out or not. Therefore the benefit of what you gained from your workout from having caffeine will be negated the next day due to inadequate sleep.
You can find out more about it right here: Why Does Sleep Affect Your Weight Loss?
What’s Next?
I really hope you found this article useful, and you feel a lot more comfortable about your diet and nutrition when ity comes to your workouts.
I also have some other articles you might find useful to help you navigate your nturitona lot more on your Fitness Journey:
Added to all of that, if you would like a Free Calorie and Macro Calculator then just put your email in here:
You are also more than welcome to join my Free Facebook Group:
Thank you so much for being here - it means an awful lot to me.
Have a great day…
Coach Adam
References:
Food and mood: how do diet and nutrition affect mental wellbeing BMJ2020;369doi:https://doi.org/10.1136/bmj.m2382(Published 29 June 2020)Cite this as:BMJ2020;369:m2382
Johnston CS, Day CS, Swan PD. Postprandial thermogenesis is increased 100% on a high-protein, low-fat diet versus a high-carbohydrate, low-fat diet in healthy, young women. J Am Coll Nutr. 2002 Feb;21(1):55-61. doi: 10.1080/07315724.2002.10719194. PMID: 11838888.
Schoenfeld BJ, Aragon AA, Krieger JW. The effect of protein timing on muscle strength and hypertrophy: a meta-analysis. J Int Soc Sports Nutr. 2013 Dec 3;10(1):53. doi: 10.1186/1550-2783-10-53. PMID: 24299050; PMCID: PMC3879660.
Levine JA. Non-exercise activity thermogenesis (NEAT). Best Pract Res Clin Endocrinol Metab. 2002 Dec;16(4):679-702. doi: 10.1053/beem.2002.0227. PMID: 12468415.
Seidelmann SB, Claggett B, Cheng S, Henglin M, Shah A, Steffen LM, Folsom AR, Rimm EB, Willett WC, Solomon SD. Dietary carbohydrate intake and mortality: a prospective cohort study and meta-analysis. Lancet Public Health. 2018 Sep;3(9):e419-e428. doi: 10.1016/S2468-2667(18)30135-X. Epub 2018 Aug 17. PMID: 30122560; PMCID: PMC6339822.
Fernández-Elías VE, Ortega JF, Nelson RK, Mora-Rodriguez R. Relationship between muscle water and glycogen recovery after prolonged exercise in the heat in humans. Eur J Appl Physiol. 2015 Sep;115(9):1919-26. doi: 10.1007/s00421-015-3175-z. Epub 2015 Apr 25. PMID: 25911631.
Liu AG, Ford NA, Hu FB, Zelman KM, Mozaffarian D, Kris-Etherton PM. A healthy approach to dietary fats: understanding the science and taking action to reduce consumer confusion. Nutr J. 2017 Aug 30;16(1):53. doi: 10.1186/s12937-017-0271-4. PMID: 28854932; PMCID: PMC5577766.
Navarini L, Afeltra A, Gallo Afflitto G, Margiotta DPE. Polyunsaturated fatty acids: any role in rheumatoid arthritis? Lipids Health Dis. 2017 Oct 10;16(1):197. doi: 10.1186/s12944-017-0586-3. PMID: 29017507; PMCID: PMC5634864.
Goldberg RJ, Katz J. A meta-analysis of the analgesic effects of omega-3 polyunsaturated fatty acid supplementation for inflammatory joint pain. Pain. 2007 May;129(1-2):210-23. doi: 10.1016/j.pain.2007.01.020. Epub 2007 Mar 1. PMID: 17335973.
Tuck KL, Hayball PJ. Major phenolic compounds in olive oil: metabolism and health effects. J Nutr Biochem. 2002 Nov;13(11):636-644. doi: 10.1016/s0955-2863(02)00229-2. PMID: 12550060.
Yoneyama S, Miura K, Sasaki S, Yoshita K, Morikawa Y, Ishizaki M, Kido T, Naruse Y, Nakagawa H. Dietary intake of fatty acids and serum C-reactive protein in Japanese. J Epidemiol. 2007 May;17(3):86-92. doi: 10.2188/jea.17.86. PMID: 17545695; PMCID: PMC7058455.
Martínez-González MA, Dominguez LJ, Delgado-Rodríguez M. Olive oil consumption and risk of CHD and/or stroke: a meta-analysis of case-control, cohort and intervention studies. Br J Nutr. 2014 Jul 28;112(2):248-59. doi: 10.1017/S0007114514000713. Epub 2014 Apr 28. PMID: 24775425.
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