Back references from Columnist in Column for Columnist (Template): Mark Gilbert

Q: How much and how often should we take in protein?


A: There’s always some wise guy out there who, when you start talking about protein or meal timing, says something like, “all this talk about eating so much protein so

I’ve been telling MUSCLE INSIDER readers about MuscleGenes, the longawaited arrival of genetic testing for athletes and bodybuilders to help adapt their training, diet, and supplementation to their particular genetic traits. MuscleGenes is helping world-class athletes understand why

Q: How low can you cut your carbs before you lose power and reduce performance?

A: A new study seems to have established how low we can drop our carbs and still maintain our short-term power and strength output. This study looked at people who

MUSCLE INSIDER columnist Mark Gilbert definitely practices what he preaches. Recently, he has co-authored a book in cooperation with Muscle & Fitness on HIGH-INTENSITY INTERVAL TRAINING (HIIT). Mark reviewed virtually all of the published research on this topic in the course of

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The simple answer to this question is “yes.” However, as with most things in nutrition, there’s much more to this story. First, a little definition is in order. “If It Fits Your Macros” is a diet theory that stipulates that as long as you eat the right amounts of

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The most important and effective fat burner by far is lean protein and especially whey protein. Anyone who says different simply hasn’t considered all of the research correctly. Protein has been shown to increase metabolic rate, decrease hunger, and minimize losses

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Our new genetics project is called “MuscleGenes,” and I can honestly say that this may be the next big thing. Of course, everyone knew that gene testing would come to the fitness/sports world eventually, and now it actually has! The benefits are what you’d probably

Can a guy really get ripped doing the If It Fits Your Macros (IIFYM) diet? What is the hype all about anyway?

The simple answer to this question is “yes.” However, as with most things in nutrition, there’s much more to this story. First, a little definition is in order. “

What are the top three best fat-loss supplements you’d give a client?

The most important and effective fat burner by far is lean protein and especially whey protein. Anyone who says different simply hasn't considered all of the research correctly. Protein has been shown

What’s going on with your new genetics project? How does it work, and when can athletes get started on it? Details please!

Our new genetics project is called “MuscleGenes

You always recommend this and that, but what’s your supplement regimen look like?

I approach my supplementation like a scientist but I use products that have both “validated” ingredients and that work for the “guy on the street.” Not surprisingly, I use whey protein

What is all the hype about your Fitness Inventor website? Step in a gym, and maybe I’ll take you guys seriously.

Whoa, calm down buddy, let’s get the facts straight here! We’re one of the only websites in the industry that doesn't sell supplements or even advertise. In

For bulking, how many calories should I take in?

We’ve just had a similar question on our FitnessInventor.com website. For those who don’t know, Fitness Inventor is a fitness, health, and sports nutrition “Q&A” website with

I keep hearing that whey protein only lasts for about two hours in your system and that it’s not anti-catabolic. If this is true, how come so many guys use whey? Is casein better?

I've heard and read tons of claims about how quickly whey is digested from “experts”

I read your online column on Muscle-Insider.com while I’m at work, and you’re one of the smartest in the industry by far! How much does it cost to hire you to do my diet?

I doubt that I’m the “smartest,” but your question allows me to get on my soapbox and have a little

What’s your opinion on the use of ephedrine for fat loss? Do you think it should have ever been banned in the USA?

Ephedrine is a stimulant similar to amphetamine but with substantially less potent effects. It was banned about five years ago in the USA because it was “

I heard usnic acid is a great fat-loss supplement and is used quite often overseas. What’s your take?

Usnic acid is not used in the bodybuilding scene over here in England or in any other part of Europe. In fact, in Italy, usnic acid has been used in vaginal creams, foot

L-carnitine is supposed to burn fat inside the muscle, but my biochemistry teacher said that the stuff’s a total scam. Is this true?

L-carnitine is not a scam. It’s a fascinating amino acid for many reasons. It’s essential to mobilizing fat and can increase fat burning.

Q. Why should I be taking glutamine? Is it a good fat burner?

A. Dr. Dan Reardon and I have never been huge fans of the amino acid glutamine because it’s never actually been shown to outperform other amino acids or other

Q. With my next fitness competition only a few months away, I need an edge if I’m going to place. Should I buy organic foods to prepare my meals this time? Is going organic healthier?

A. Okay, I’ve been saying this for

Q. I drink diet cola when I’m cutting up because it has no calories. It feels almost like a cheat because it tastes sweet, but I’m a bit concerned. I keep hearing that sweeteners are unsafe. Do they really promote fat gain and cause calcium leaching from

Q. Mark, I read your column every issue for supplement advice. Why haven’t you started your own supplement company?

A. A few reasons, really. If you look at virtually everyone who’s ever started a highly successful

Q. How powerful is ephedrine as a fat burner? In your opinion, was the USA ban on its use justified?

A. Ephedrine is a stimulant similar to amphetamine but with substantially less potent effects. It was banned about five years ago in

Q. Is it true that whey protein can actually help you burn fat?

A. Last issue, I wrote about all of the underreported health benefits that make whey protein one of the healthiest foods you can eat, how it can increase nitric oxide, and the importance of

Q. What is beta–alanine and how does it work?

A. Beta-alanine is a non-essential, non-structural (it doesn’t get used to build proteins like muscle) amino acid. It increases the body’s carnosine levels. This allows the body to