Archive for the ‘Nutrition Tip’ Category

How Much Fat Should I Eat in a Day?

Thursday, January 13th, 2022
How Much Fat Should I Eat

Almost all nutritious food has fat in it. Fats are used for a variety of purposes including transporting vital nutrients to cells, assisting in the digestion of certain foods, and providing us with energy in times of nutrient depletion. To be healthy you can’t, and shouldn’t, stay away from fat. Still, we find ourselves asking: how much fat should I eat in a day? What are the pros and cons of eating low-fat or fat-free? What kind of fat should I be eating most? Which foods provide healthy fats and which foods will kill me quickly?

As with my other articles how many carbs to eat in a day and how much protein to eat in a day, all depends on a couple of factors:

Butter
  • current bodyweight
  • dietary goals
  • cholesterol profile
  • activity level
  • lifestyle
  • time of day

The American Heart Association recommends limiting dietary fat to 30% of total calories. Take into consideration, however, if you are overweight, need to lower blood cholesterol, or have another medical concern, you may need less than the recommended 30%.

Let’s stop to consider all of the factors that go into determining how much fat we should eat.

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How Much Protein Should I Eat in a Day?

Wednesday, January 12th, 2022
How Much Protein Should I Eat

Hardcore bodybuilders, powerlifters, weightlifters, and even most other athletes eat a ton of protein in a day. OK, they don’t eat a “ton”, but they do eat more than the average person. There are myths and stories about professional bodybuilders and strongmen who eat 300-500 grams of protein each day. Most of us can’t follow that prescription so we end up with the nagging question, “how much protein should I eat in a day?” This leaves us with a number of additional oft-debated questions, such as:

“How much protein do the professionals eat?”

“Exactly how much protein do I eat?”

“How much protein is appropriate for me?”

“Can I physically eat ‘too much’ protein?”

“If so, what are the side effects?”

“Exactly how much is ‘too much’?”

Let’s stop to consider all of the factors that go into determining how much protein we should eat.

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How to Improve Your Body Composition With Diet and Exercise

Wednesday, January 12th, 2022
improve your body composition like this fit man

Carrying extra weight around has many negative side effects. It can lead to everything from serious health conditions to unnecessary pain. If you’re considering trying to shed some extra weight this year, dieting and exercise are crucial for long-lasting change. The effort should not necessarily be about “losing weight” thought, right? You want to focus on how to improve your body composition by losing fat and gaining muscle in order to keep your metabolism as high as possible.

Let’s think about a few of the most important lifestyle habits we’ll need to change in order to get our body composition moving in the right direction.

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How to Structure Eating Habits For Maximum Workout Efficiency

Monday, January 10th, 2022
Eating habits to build muscle

Your workouts and meals are directly connected. What you eat and when you have it can impact the effectiveness of your exercise routine. Eating correctly based on your training is the best way to get the results you want to see. What we need to do is structure eating habits based on our sleep and training schedules.

Here are some tips to help you eat right to maximize the results of your workout sessions. 

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The Carb to Protein Ratio Diet

Friday, December 31st, 2021
Dr. John Berardi

Since the late 1990’s Dr. John Berardi has published 8 scientific abstracts; 15 scientific papers and textbook chapters; presented at nearly 50 scientific, exercise, and nutrition-related conferences; and published countless articles online.

Berardi’s articles at Testosterone Magazine so many years ago provided me with the foundation of my fitness and nutrition knowledge today. If you want to know more about the Carb to Protein Ratio Diet, this is the man to ask.

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Only 6 More Days Until Christmas!

Sunday, December 19th, 2021
6 More Days Until Christmas

There are only 6 more days until Christmas and boy are we excited to dip into the egg nog!

Have you kept your fitness and nutrition in check this holiday season? Have you been able to stay slim this holiday or at least maintain your current progress?

Relax a Little

Hopefully, you have, so you can let your guard down a bit during Christmas or your main celebration day of choice. There’s no need to be a pig and eat ALL the fudge and cookies, but there’s also no need to avoid all desserts and gravies like the plague. (Have you finished all of your shopping and most of your wrapping?)

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How Some Supplements Can Help To Boost Your Energy

Saturday, December 4th, 2021
boost your energy

Food is the sole source of human energy. Therefore, if you are eating regularly, getting enough sleep, exercising, and keeping the stress level low, then your energy level is likely to remain in a stable condition. 

But, if the rush of life is stumbling you across different rocks of daily activities, then the regular food intake may be enough. But, it would help if you packed more power in your guts. That is where the health supplements come in. You use them, and you are good to go for the day. 

But there remains one question; do the supplements work as the commercials claim? If they do, how does it work? And how often do you need them? 

If these questions are bothering you, we might be able to help you by sharing some knowledge. 

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Beware of Hidden Sugar In Your Favorite Foods

Tuesday, October 12th, 2021
hidden sugar

Cutting out sugar is one of the most important steps you can take in improving your nutrition and overall health. Excess hidden sugar intake can have an effect on several systems in the body resulting in high blood pressure, weight gain, inflammation, and diabetes.

The addictive nature of sugar can make cutting down or quitting feel very difficult. You may be thinking, “No big deal, I’m not big on cupcakes or cookies anyways.” Unfortunately, it’s not as simple as ditching dessert.

Added sugar is hidden in many processed foods, even some marketed as “healthy” or “natural.” Is sugar hiding in some of your favorite foods? Read on to find out.

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Your Ultimate Guide To Digestive Enzymes

Monday, August 23rd, 2021
digestive enzymes

A lot of the processes in your body rely on good digestion. Without a properly working digestive system, your body would absorb the nutrients from the foods that you eat, inefficiently! These nutrients and digestive enzymes are important, as your body needs them to support its normal function.

This is where the power of digestive enzymes comes into play. Within this guide, we will be taking you through the importance of a healthy digestive system and the role in which digestive enzymes have. Before you know it, you’ll know what’s occurring in your body right as you’re reading this guide.

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5 Best Ways To Help Build Muscle After Your Workout

Wednesday, August 11th, 2021

Whenever you’re working out, you’re working hard. Whether your goal is fitness, bodybuilding, or simply losing a few pounds, the combination of exercise and nutrition is key to making progress. In layman’s terms, pumping iron creates tiny micro tears in your muscle fibers, which are then repaired by your body to build the muscle itself. The recovery process is just as essential as the workout itself. In fact, you technically can only build muscle AFTER your workout. That’s why you need to maximize your recovery with the right post-workout foods. Protein, carbohydrates, and healthy fats all contribute positively to the recovery process. Here are a few foods and supplements to try out for your next post-workout recovery. For best results, consult with a physician or nutritionist prior to making any significant changes in your diet. Now that we got that out of the way, read on!

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