LotusLoo

Protein intake for the day should be (backed by nutrition research): your body weight in kg x 0.8 (divide your body weight in pounds by 2.2 in order to get body weight in kilograms) Now, if you are regularly active, you can increase that 0.8 number a bit. I am highly active, so I use 1.2 for my number within the equation;…

CORRECTION!! :noway: Equation -> Your body weight in kg x 0.8 (not .08!!)

There are tons of bad recommendations out there for protein intake. Here's the equation (backed by nutrition research time and time again): your body weight in kg x .08 = grams of protein daily (divide your body weight in pounds by 2.2 in order to get your body weight in kilograms) If you are very active, then you can…

Yep, I can speak to the calipers. It's best to go with before you workout for the day due to fluctuations in body fluid; after a workout will likely give you larger mm measurements at each site. Other than that, time of day does not matter.

The banana is a great choice for that carbohydrate energy that you'll be needing during your workout; however, timing is the thing to watch. Since your body needs a bit of time to digest something like a banana, you should give it about an hour before heading into your workout. If you are really in a time crunch, then try…

Caloric expenditure is such an individual thing - all of these sites have to guess at it because it depends on more than just your duration and heart rate. It largely depends on muscle mass as well as body weight, age, gender, and genetics. Unfortunately, you'll have to go with a guess/estimate. To help - Consider that a…

A couple of tips to help out: 1) Be sure to not drink a huge amount all at once. Try to space your water intake throughout the day. 2) Try adding a little salt to your food or a salty snack, or try a flavored water with electrolytes in it (i.e. G Series FIT 02). The sodium will actually help you hold on to the fluid better…

Yep, agreed. Your stomach is used to a certain amount of carbohydrate and if you have not been training with gels, then it's not a good idea to use them on race day. That's a GI issue waiting to happen. For race day, I recommend to grab something at each hydration station. You should find both water and a sports drink…

I have never used 5 Hour Energy (and I don't plan to) - there's always research happening on the topic of energy drinks... some bad, some indifferent. Totally my opinion, but I don't think that it's worth it... it's perceived energy that you're body can start using as a crutch. Then, when you're without it, it can become…

Lean meats (in particular, white meat poultry without the skin to reduce fat) Seafood (usually low in fat, although some fish (like salmon) may be a higher in fat, but it's the good fat! omega 3 fatty acids!) Low fat dairy products (milk, cheese, yogurt (especially Greek yogurt), eggs) Soy and quinoa for plant-based…

Hi - All of this information is from nutrition research. To add a little more credit, my background is a master's in exercise physiology, certified personal trainer, and I currently work as a fitness/nutrition expert and scientist. I will never post anything that is outside of what solid research states. The 0.8 x weight…

Muscle is constantly breaking down, hence why everyone needs protein throughout the day (in spread out servings) to maintain lean muscle mass on the body. The more you workout, the more protein that you'll need to maintain or gain lean muscle. For a general person doing general exercise (non-athlete), protein intake can be…

Agreed. You could also use "circuit training" depending on the WOD. However, I would say that most of the time, it would be "calisthenics." Happy training!

The research out there on CLA is inconsistent, but leans towards increasing lean mass and decreasing fat mass in overweight/obese populations. As usual with supplements, stick with the recommended amounts - 6g/day is most common rec for CLA - and see if it works for you. I'm sure there is more research being done as we…

Coconut water is 100% natural (unless it's sodium-enhanced), so that's always a good thing. As a replacement for soda, it's absolutely healthier. Most beverages are healthier for you than soda, although I'm sure that you can find many others that taste better than coconut water! ;) However, be careful if you plan to use it…

Just a head up (especially for all the women out there) - Phosphoric acid, found in many regular and diet sodas, can eat away at your bones. Research has found links between consumption of phosphoric acid and low bone mineral density (BMD). Low or decreasing BMD can lead to osteopenia and eventually, osteoporosis. In…

Yes, I also vote Chobani. I love the pineapple one. I buy the large container of nonfat plain flavor to use in my fruit smoothies (usually for breakfast).