This is a quick summary of a lecture on Nutrient Timing I recently attended by Brad Schoenfeld, (where he discussed the exploration of this topic he did with Alan Aragon).
By introducing the key points from his lecture, I answer the question "is nutrient timing really necessary?". Also check out my blog post on this topic:
Is it really "IIFYM vs Clean Eating" or are these 2 approaches really complementary? Here I discuss the virtues and drawbacks of IIFYM and "eating clean" and offer some suggestions on how to create your own nutrition plan based on this information.
This video is an excerpt from a longer video in which I also discuss what calorie and macronutrient ratios to use... check that out here:
Remember, my goal is to help you reach your goals! Send me your #nutrition, #fitness, #performance, #FatLoss, or #muscle-building questions by posting a comment on my Facebook Page and I'll post a response for you:
This video is a quick look at how I make my own post-workout "Barbarian" Protein Shake. I throw alot of good stuff in there, including:
yogurt
whey protein
'good' fats (ie- flax oil or fish oil)
baby carrots
an apple
a handful of spinach
oatmeal
grape juice
creatine
frozen berries
...and more.
Check it out, and leave me a comment with your protein "power" shake recipes.
If you checked out my post from last week, you saw Jeff Anderson's information on how to "Make Your Own Supplements". As he explains you don't need to spend alot of money on fancy, expensive supplements. I would argue that most of that extra money you would spend on "big name" supplements goes toward exaggerated advertising and marketing hype!
This makes me mad.
In most cases you can find nutritional supplements of the same quality for a much lower price, or you can purchase the ingredients yourself at a fraction of the cost! If you want more information on supplementing your diet, and how to save money by making your own supplements, check out Jeff’s site at http://tinyurl.com/makemyown, or post your questions below; you can also sign up to see a video on his site that shows you how he makes a great pre-workout energy drink.
I’ve read his ebook, and used some of his ideas myself… there is some good stuff in there.
Ok, I've been focusing on nutrition for a few posts now, and hopefully it's helped you all stay on track over the holidays! Over the next few weeks I will be sharing some great training information with you (ie- bodyweight workouts, core training, home workout ideas, etc). Stay tuned for that!
In this issue I want to discuss nutritional supplementation.
When it comes to nutrition, my focus is usually on "whole food", although often supplements are very helpful to ensure proper nutritional demands are met. I’ve mentioned Juice Plus in a previous newsletter, and the importance of a whole food fruit and vegetable concentrate (Check out www.StayFitWithJuicePlus.com), but this time I’d like to focus on protein supplementation.
I recently had a client ask me about taking whey protein (how much to take, when to take it, what type to take, what quality, etc). He was confused by all of the different protein supplements available and the overwhelming amount of advertising.
We all know that to build muscle, you need protein, right? If you're aware of how much protein is necessary to recover properly from your workouts every day, chances are you've figured out that supplementing with protein shakes is an easy way to get in some great quality protein to build muscle.
I usually recommend consuming 1 gram of protein per lb of lean bodyweight per day. The question is WHICH protein should you be taking?
When you shop for a good protein powder, you will be bombarded with all kinds of crazy marketing for the latest Super Powered Protein supplement. In my opinion, many of these supplements are hyped up junk, and cost much more then they should.
The truth is you can make your own powerful supplements right in your own home, and save some decent money while you’re at it.
Jeff Anderson, the Muscle Nerd, talks about this in this great resource he produced at http://tinyurl.com/makemyown
This video tutorial by Jeff Anderson does a great job of explaining protein supplementation. In it he discusses:
•Which protein get's an "A+" on the Muscle Nerd Report Card of supplements. •The exact times you should take your protein supplements to gain more muscle.
Protein Supplement Review Report Card: Beyond The Basics!
By The Muscle Nerd, Jeff Anderson
For more information on supplementing your diet, and how to save money by making your own supplements, check out Jeff’s site: Make Your Own Supplements
Next I'll be posting up a video showing you how I make my own post workout Power Shake... it's pretty crazy how much stuff I actually throw in it!
