John Berardi

Background

John M Berardi, PhD, CSCS has been recognized as one of the top exercise nutrition experts in the world.

His work has been published in dozens of textbooks, peer-reviewed academic journals, and in countless popular exercise and nutrition books and magazines.

In addition, through his company, Precision Nutrition, Dr Berardi has worked with over 45,000 clients in over 97 countries. These clients span the spectrum from recreational exercisers all the way up to the athletic elite, including: The Toronto Maple Leafs, The Texas Longhorns, The Canada?s Olympic Ski Teams, Canada?s Olympic Bobsleigh and Skeleton Racers, World Champion UFC Fighters, Canada?s Olympic Speed Skaters, and more.

No stranger to elite athletics himself, Dr Berardi has competed at a high level in football, track and field, rugby, and power lifting. Further, he is a former Jr. Mr. USA champion.

In addition to this work, Dr. Berardi is active in two important, non-for profit organizations devoted to providing healthy food for those in need: The Healthy Food Bank and Spezzatino Magazine.

To take one of his free nutrition courses for men, women, or athletes, visit www.precisionnutrition.com.

John Berardi

Articles

  • Gladiator Training - Part 1!

    For this update we'll give you part 1, which will focus on how to develop a periodized hockey program and how to structure the first phase, the hypertrophy phase.

  • Improving The Immune Systems Of Athletes.

    If you're sick, you can't train. This article addresses cutting-edge nutrition and supplement strategies for staying healthy year-round. Read this article and stay healthy!

  • The Winning Formula: How To Manipulate Your Diet & Exercise To Look Great Naked - Part 2!

    I have yet to meet a healthy man or woman that couldn't use more protein in his or her diet. It's high time we drop our prejudiced attitude toward protein and start giving it the respect it deserves.

  • Lean, Sexy, & Hard: Weight Training For Women - Part 1!

    I decided to write this article to show how a woman should train and at the same time dispel some of the common myths regarding female trainees.

  • What You Don't Know About Overtraining - Part 1!

    The general definition of overtraining is this - a syndrome occurring in athletes who train too frequently/in excess OR who may not allow for adequate recovery from intensive exercise. Read on to find out about the basics of overtraining!

  • Defeating Dietary Displacement - Part II: The Debates.

    While displacement foods are probably at the root of many of our health, I also believe 'displacement debates' have also become a real problem. In this article I will present 6 displacing debates that you should know more about.

  • The Bodybuilding Subculture!

    Is bodybuilding its own subculture or just a sport? Are physique athletes too diverse and self-consumed to have a true collective identity? Will bodybuilding ever go mainstream or should it remain sequestered and hardcore?

  • Hungry, Hungry Hormones - Part 3.

    I don't have any easy answers as to how we can recruit Leptin to fight the good fight: to help out with our fat loss efforts. Leptin research is coming at us at an alarming rate, however...

  • Y2K Antioxidants: The Emergence Of Phytochemicals!

    The problem, however, is that stress, exercise, pollution, aging, and a number of disease states can lead to an overwhelming of these natural antioxidant defenses. In such situations, additional antioxidants in the form of foods or supplements may...

  • All About Recovery!

    Below I will discuss some secrets that I use with my athletes. When talking about recovery from training and competition, there are basically 5 areas to focus on.

  • Gladiator Training - Part 3!

    Training for power will help increase skating speed and speed endurance. Just as sprinting is the most crucial element to a wide receiver in football, skating is the most crucial element to a hockey player.

  • Pushin’ Iron For The Gridiron: Part 1 - Recovery And Hypertrophy.

    Our boy Kris Aiken outlines the program that took him from a 160-pound Cornerback to a 195-pound, bone-crunching DB with pro potential. If you're a ball player looking for a serious, no-nonsense program to take you to the top, look no further.

  • Lean Eatin': Choosing The Right Foods To Get Lean And Mean! - Part 2

    In part 2 of this 2 part series you will learn about which foods you can eat to lose fat and gain muscle! Read more!

  • Recipes For Success - Part 2!

    Once again, inspiration has struck and recipes are as abundant as implants at a fitness pageant...

  • The Fiery Ab Workout!

    A strong, well-defined midsection; that's what every man, woman and, uh, child walking the face of the earth seems to want. Learn how to get a great set of abs with these fiery workouts.

  • Supplement Reviews: Casein!

    Casein protein is a milk protein extract recognized for its excellent amino acid profile, slow digestion, and interesting peptides...

  • The Large Professor - You Are An Abnormal Eater!

    In this month's Large Professor, one of my closest friends, Lori Hill, gives us some insight into her experiences as a newbie abnormal eater.

  • The Mad Max Program: Improve VO2 Max And Critical Power!

    If you're a competitive athlete who is forced, by athletic necessity, to use your lower extremities to propel you toward a particular destination (i.e. end zone, soccer goal, hockey net, etc.), you've undoubtedly heard of the infamous VO2 max.

  • Gladiator Training - Part 2!

    Ryan Foster continues his foray into the theory and practice of hockey training. Part 2 focuses on the second phase of his excellent periodized hockey program, the strength phase.

  • Supplement Reviews: Essential Amino Acids!

    Amino acids are the building blocks of protein. Of the 20 amino acids that make up dietary protein, 9 are essential and 11 are non-essential.

  • Defeating Dietary Displacement - Part 1: The Food.

    North Americans strive daily for nutritional convenience. Sure, when the typical person goes out for a nice dinner at a restaurant, he or she usually gets a decent meal.

  • The Winning Formula: How To Manipulate Your Diet & Exercise To Look Great Naked - Part 1!

    I have yet to meet a healthy man or woman that couldn't use more protein in his or her diet. It's high time we drop our prejudiced attitude toward protein and start giving it the respect it deserves.

  • Supplement Reviews: Whey Protein!

    Whey protein is a milk protein extract recognized for its excellent amino acid profile, high cysteine content, rapid digestion, and interesting peptides (lacto globulins, immunoglobulins, lactoferrin, etc).

  • Berardi's Kitchen, Part 2 - In My Pantry.

    In Part 1, I gave you a tour of my fridge, and this time around I'll show you the contents of my cupboard, covering both pantry items and supplements.

  • What You Don't Know About Overtraining - Part 3!

    A good coach will recognize overreaching and overtraining and will convince the athlete that a day off now is better than a year off later. Learn how time off, supplements and much more can help you recover faster and prevent overtraining!

  • John Berardi's Supplement Reviews Main Page!

    In the weeks to come, I am reviewing various supplements and giving you my unbiased opinion on what I think about them. I will base them on a scale that I made up. I will judge it based on the following...

  • Sleep: The Missing Component - Part 2.

    If you're sick, you can't train. This article addresses cutting-edge nutrition and supplement strategies for staying healthy year-round. Read this article and stay healthy!

  • Massive Eating - Part I!

    In this article John discusses the fact that most people fail to realize their physique goals as a result of poor dietary planning. It presents calculations for determining your caloric need to maximize your muscle gain while minimizing your fat gain.

  • Appetite For Construction - Issue #1.

    Topics include using flax and fish oil appropriately, using Massive Eating to diet down (i.e. The Don't Diet Plan), and using your initial body fat levels to know when to bulk up or trim down.

  • The Complete Idiot's Guide To Dieting.

    Many times in life we make things more complicated than they actually are; dieting is no exception. Read on and learn how easy it is to determine your daily macronutrient needs!

  • Protein Prejudice!

    I have yet to meet a healthy man or woman that couldn't use more protein in his or her diet. It's high time we drop our prejudiced attitude toward protein and start giving it the respect it deserves.

  • The Science Of Nutrient Timing!

    The science of nutrient timing is nowhere near as exciting as beaming Mudd's women aboard your vessel, but for the athlete, it is important.

  • Warming Up To A Great Workout!

    A warm up can undoubtedly be advantageous if done properly, and in accordance to your desired training effect. Let's dig in and find out where you've been going wrong; you may be surprised!

  • The Growth Surge Project - Part 2: The Growth Surge!

    The goal in this article is to prime the body for an intensive two week program of twice-a-day training and hardcore eating that could result in a shocking amount of new muscle. But don't jump into this program if you haven't gone through the Priming Stag

  • Recipes For Success - Part 1!

    If you've ever found yourself thinking that you're really sick of eating the same foods every day, print out this article, go to the kitchen, strap on your apron and put on the cook hat, and let's get down to business.

  • Appetite For Constuction Main Page!

    John answers readers' nutrition questions. Packed full of useful research and information!

  • Making Sense Of Supplementation!

    In this article I hope to give you some guidelines to follow that'll help you figure out how to use nutritional supplementation as one weapon in your arsenal against the weights.

  • Protein Comparison: How Does Your Protein Taste?

    Most people in our fast paced society will need some supplemental protein. Read on to find out more on price, nutritional content, taste, and solubility of top selling protein drinks.

  • The Science Of Nutrient Timing - Part Two!

    In Part Two, John Berardi explains both the Growth Phase and the cleverly named Rest of the Day Phase!

  • What You Don't Know About Overtraining - Part 2!

    This week we'll cover stress in general, discuss the difference between exercise and non-exercise stress, and talk about some very interesting connections between mood and training status.

  • Solving The Post Workout Puzzle - Part One!

    In this article, the profound physiological effects of intense exercise are discussed, including glycogen depletion and alterations in protein status. This article will explain why post workout nutrition is so important.

  • Back In Balance: Balancing Spinal And Abdominal Muscles.

    Alwyn Wong specializes in training injuries and shares his secrets on developing a balanced core right here. These muscles may not make you look better on the beach, but they will help you stay out of his office.

  • Covering Nutritional Bases: The Importance Of Acid-Base Balance.

    Employing a few simple strategies to neutralize your high-acid diet may mean the difference between chronic low-grade acidosis ? and the associated muscle wasting, bone loss, and altered hormonal profile ? and a healthy, alkaline diet. Learn why...

  • The Growth Surge Project - Part 1: The Priming Stage!

    The goal in this article is to prime the body for an intensive two week program of twice-a-day training and hardcore eating that could result in a shocking amount of new muscle. But don't jump into this program...

  • The Education Of A Passionate Weightlifter!

    I'm certain that one huge factor in Arnold's success is his skill of mentally preparing for upcoming tasks and reflecting on why he does them. Learn why ...

  • The Protein Roundtable.

    After all, when is the best time to consume protein? How much? What kind? Is soy really that bad? Why is whey supposed to be so good? What's up with the new interest in casein? Find out here in the roundtable discussion...

  • Beyond Oatmeal: Creative Massive Eating Recipes. Part 2 - Protein & Fat Meals.

    So put down that days-old rubbery chicken breast and shot glass of flax oil. It's time to turn those P+C, P+F meal combinations into something more than macronutrient ratios.

  • Beyond Oatmeal: Creative Massive Eating Recipes. Part 1 - Protein & Carb Meals.

    So put down that days-old rubbery chicken breast and shot glass of flax oil. It's time to turn those P+C, P+F meal combinations into something more than macronutrient ratios.

  • Supplement Reviews: Choline!

    Choline is a dietary component found in many protein and fat-containing foods. It acts as a cell-signalling molecule, as an acetylcholine precursor, and adds structural integrity to cell membranes.

  • The Big T: How Your Life Influences Your Levels - Part 1.

    Like it or not, Testosterone is the hormone of the decade. Find out what testosterone is and how it affects your life...

  • School Days: A Practical Training & Nutrition Guide For Students - Part 1.

    This particular article is aimed at you college types out there who, in the hopes of getting a high-level education, have left the friendly confines of your neighborhood gym to go to college.

  • Massive Eating - Part II!

    This article is a continuation of the previous Massive Eating article in that it takes you from calorie needs to meal planning. Not only must you get your calorie needs together, you have to eat the right foods at the right times and you have to figure ou

  • Valerie Waugaman - How She's Preparing For Vegas

    With her 5th place finish at this year's Arnold Classic, 1st place finish at the Colorado Pro, and others, Val is carrying some serious momentum... Learn more from the following nutrition, supplement, and training plan as she prepares for the Olympia.

  • 25 Physique-Friendly Recipes: Great Food & Great Taste!

    I sat down with my good friends - all noted recipe maestros - and together we came up with a ton of physique-friendly recipes that BOTH taste great and are great for you. In this article, I'm going to share with you 25 of them. Try them now!

  • The Creation Continues: A Peek Into JBs Training Log.

    In a fit of nostalgia, I clicked the link at the lower left hand portion of the T-mag home page... A quick look into the past and a good program I followed for building mass and agility. Check it out!

  • Training The Energy Systems!

    Why is your training not producing the same results as sprint type athletes who are probably using similar methods of training. Learn why...

  • Antioxidants For Athletes!

    Studies have shown that both strength and endurance athletes produce more free radicals than untrained individuals. Find out what they can do for you...

  • Supplement Reviews: Tyrosine!

    Tyrosine is one of the non-essential amino acids (can be manufactured by the body) and has powerful physiological effects when both administered alone and provided in high concentrations.

  • The 7 Habits Of Highly Effective Nutritional Programs!

    Take a look around the nutrition world. Confusing, isn’t it? Dozens of nutrition experts are rising to prominence. Part of the problem is that much of the information hasn’t reached the people who need it. Learn why...

  • Endurance Eating: Before, During & After The Event!

    One major player in the success of the endurance athlete is fluid and nutrient intake in and around training and competition. Therefore in this article I'll describe a few strategies for eating and drinking for a big race.

  • A Letter To Parents Concerned About Their Teenager's Protein Intake.

    I would like to present this letter to all parents and doctors about protein. I am going to try and fill in the gaps here in regard to teens and high protein diets. Become educated and ask questions.

  • The Importance Of Post Workout Nutrition!

    You just finished up an awesome workout and you're trying to decide what to eat. This article is for you! You will learn what the best things are to eat post workout!

  • Digging Up Our Nutritional Past: Nutrition Lessons From The Prehistoric Period

    Paleonutrition studies claim that Neanderthals looked like bodybuilders because they ate a secret diet. Find out what this is.

  • Supplement Reviews: Vitamin C!

    Vitamin C is a water-soluble vitamin (dissolves in water) and is therefore associated with both intracellular fluids (cytoplasm) and extracellular fluids (blood).

  • The Growth Surge Project - Part 3: The Recovery Stage!

    Welcome to the final stage of the Growth Surge Project. We will go over the recovery stage and what it can do for new muscle growth!

  • School Days: A Practical Training & Nutrition Guide For Students - Part 2.

    By: Steve Berardi. Steve gives college boys a few tips on how to most effectively eat while living at University. If you want to look great while living in the dorms, feast your eyes on this article.

  • Supplement Reviews: Post-Exercise Carbohydrate/Protein!

    Post exercise Carbohydrate – Protein supplements contain “fast” protein and carbohydrates meaning quickly digested and absorbed proteins (such as whey protein) and simple sugars (including glucose and/or glucose polymers).

  • Hungry, Hungry Hormones - Part 2.

    The peripheral effects of Leptin include interactions with many hormones of the body as well as interactions with the skeletal muscle, the immune system, and the reproductive system...

  • Pushin’ Iron For The Gridiron: Part 3 - Pre-Camp Training.

    Our boy Kris Aiken outlines the program that took him from a 160lb cornerback to a 195lb, bone-crunching DB with pro potential. If you're a ball player who's looking for a serious, no-nonsense program to take you to the top, look no further.

  • Lean Eatin': Choosing The Right Foods To Get Lean And Mean! - Part 1

    With all the media hype out there, the key to staying lean and mean is still diet, specifically, good food choices. Learn how to choose the right foods to get lean and mean!

  • Sleep: The Missing Component - Part 1.

    If you're sick, you can't train. This article addresses cutting-edge nutrition and supplement strategies for staying healthy year-round. Read this article and stay healthy!

  • Bedtime Story: What Happens To Your Muscles Overnight!

    In this article I'll discuss what really happens to your muscles overnight and what you can do to save your muscle mass (and your money) while you slumber.

  • Pushin’ Iron For The Gridiron: Part 2 - Strength And Power Phase.

    Our boy Kris Aiken outlines the program that took him from a 160lb Cornerback to a 195lb, bone-crunching DB with pro potential. If you're a ball player who's looking for a serious, no-nonsense program to take you to the top, look no further.

  • Solving The Post Workout Puzzle: Part 2 - The Recovery Plan.

    This article gives a recovery plan for refueling the muscle after intense exercise (maximizing post exercise glycogen levels and maximizing post workout protein balance).

  • The Big T: How Your Life Influences Your Levels - Part 2.

    After last week's physiology and endocrine primer, I thought you might need a break, a chance to let the smoking gray matter cool down. This week we delve into the factors that affect T and what you can do about your own T levels.

  • Damage Control: To Cheat Or Not To Cheat!

    In this article I'll share a few tricks with you for minimizing the damage caused by eating your weight in turkey and candied yams.

  • Appetite For Construction - Issue #2.

    Topics include why not to train on an empty stomach and how to eat around early morning workouts, how to diet without going too low with the carb intake, and what rate of fat loss is acceptable/ideal.

  • Fitness Mythology: Challenge The Dogma.

    Below you will find 5 myths about training the knee, back, shoulders, and abs. Those who know set the record straight... right here! Learn more!

  • Exercise And Autoimmune Disease?

    Written by Tammy Thomas. After being suddenly afflicted with an autoimmune disease, my most beloved pastime activity of weight training came to a screeching halt. Find out how I overcame it and made new gains!

  • Appetite For Construction - Issue #3.

    How do you determine the quality of a protein, is whey or casein better, all about the ketogenic diet and how to determine what vitamins to take...

  • Creatine Combinations: What Works?

    There are a number of ways to get the most out of your creatine supplementation. Learn whay they are and how to utilize your creatine to start gaining lean muscle mass!

  • Lean, Sexy, & Hard: Weight Training For Women - Part 2!

    Now for the fun stuff. We're going to learn how to perform the exercises that we'll be using in our program, then we'll be outlining the routine.

  • Berardi's Kitchen, Part 1 - In My Fridge.

    If you really want to succeed in eating well over the long term, you need to prepare. A key element of that preparation is your kitchen. Follow JB through his, and make sure that you have everything you need to battle the bulge.

  • Osteoporosis - The Silent Epidemic.

    Our friend and guest contributor, Dr. Clay Hyght, discusses the causes and treatment of osteoporosis, an ailment that affects over 30 million Americans, 2 million of whom are men. Learn what you can now do to prevent osteoporosis.

  • Hungry, Hungry Hormones - Part 1.

    After all, it seems to me that most exercise and nutrition questions, especially those related to our physiological responses to certain manipulations, are quite complex. Let me explain...