2017 03 22
- Having a meal with sufficient amounts of protein every 3-5 hours. This will prevent your body from pulling amino acids (building blocks of protein) from other muscle tissue to supply itself. AKA - You won’t have muscle breakdown due to lack of calories and can keep your ‘gainz’.
- Eating 3-5 meals per day will help you get the proper amount of calories necessary without feeling too hungry at any point, as well as not having to eat HUGE meals to reach your caloric goals for a day.
- Your post workout meal is important because this is when you are starting your recovery process. As soon as we’ve stopped ‘gasping for air post-workout’, our recovery phase has begun. What does that even entail?
- Replenishing muscle and liver glycogen stores (aka our energy stores which are fueled by CARBOHYDRATES)
- Muscle Repair which can be aided by protein intake
- Restoring fluid and electrolytes
- Helping the immune system to handle the damage of exercise and the stress it causes on the body (don’t worry - it’s a good stress!)
- Worry first about how much and the types of food you are eating before you start worrying about the timing of those foods.
- Eat 4-6 meals throughout the day evenly spaced out and include a good lean protein source with each.
- If you are weight-training/exercising consistently, try to have slightly larger meals pre-workout (1-3 hours prior), as well as post-workout (within 90 minutes) to aid in performance and recovery. These meals are where I would focus a larger amount of calories to restore glycogen to muscles (aka from carbohydrates) as well as aid in muscle tissue repair (aka from a lean protein source).
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2017 02 14
- The scale is stuck- This tends to go right alongside exercising too much. A lot of people actually start to see the weight increase when they drop their food intake and start working out more.
2017 02 09
- Pay attention to how much water you’re consuming.
- Start using probiotics.
- Start eating more vegetables.
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