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A carbohydrate ratio of about 2:1 (or for very intense workouts 4:1) is necessary to help the muscles better assimilate protein. Studies have shown that both carbohydrates and protein are necessary after a workout for improved muscle recovery. In fact, these macronutrients work in synergy together. Higher glycemic foods…
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In the lab (I'm a ADF researcher). We give a lean cuisine (about 300 kcal), a low fat yogurt (90 kcal), a few grapes depending on calorie needs and side of grape (about 5 grapes) and 25 g of peanuts or other nut. My research has show that there is no difference in overall weight loss or body composition changes based on…
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In my experience, this is not typical of 5:2 or EOD. At worst people report bad breath and some constipation during the first two weeks. Personally, when did EOD, I had dizziness in the AM. However, I learned this had more to do with my birth control routine. I was literally getting morning sickness!
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Why settle with just one? Many RD's are certified personal trainers. go to the official Academy of Nutrition and Dietetics website (AND) at www.eatright.org to find one in your area. DO NOT GO TO A TRAINER CLAIMING THEY KNOW NUTRITION- this practice is actually illegal in some states.
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Awesome choice if snacking is a must! They are low glycemic (due to fiber) and full of antioxidants. :)
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Sorry to say... but chances are you don't need a late night snack. If you are craving one, you are most-likely just tired. However, we often confuse this as hunger. Re-teach your hunger cues and go to bed. Suggestions for when you gotta have a snack: 1/2 apple with nutbutter 1/4 greek yogurt and some crushed pistachios w/…
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If you have IBD, you really should consult a dietitian for a specific meal plan. Often times, your doctor can write you a recommendation for this as well.
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True-- My breakfast today: 2 eggs in a mug with salsa Other options I love: chia pudding (many options for recipes online) Protein shake (1 tbsp peanut butter, 1 scoop protein (I use vega- vanilla), and 1-2 c almond milk; or 1/2 can lite coconut milk, 1/2 pint raspberries, 1 small red beet, 1/2 c red cabbage + protein…
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If you're working out for less than 1 hr, make sure that your post workout snack is very small. Some people like to fast prior to exercise, but really this depends on a lot of different factors. I would not recommend it for beginners. Put more focus on your pre/post meal if you decided to cut carbs. Cutting carbs may make…
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I think we can all agree that GF is more controversial than it may seem. It is true that GF is really only necessary for celiac's and those who are allergic. However, if you feel better not eating wheat and gluten containing products--- go for it! Personally, I like to base my dietary choices on peer reviewed literature…
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Hello, it sounds as if you've made tremendous success in the past. So take a moment to acknowledge that feat! That being said, it can be incredibly frustrating to not see the changes you are expecting when taking the measures thought to be necessary to reach your ongoing goal. Here are somethings to keep in mind: 1. Our…
