Nutrition for lifters: protein, carbs, fat, diets and supplements, with the reasoning behind each recommendation.
Everything filed under Nutrition, newest first.
Protein powder is the most popular sports nutrition supplement. From recreational lifters to professional athletes, its popularity is undeniable. Protein supplements come in different flavors and…
My clients often ask me, “Should I drink protein shakes before bed?” As I always say to them, drinking protein shakes before bed is a good…
In today’s fast-paced world, people crave convenience, and they want it now. This is one of the biggest reasons why meal replacement shakes have become a…
Low-fat diets can lead to hormonal imbalances and weight gain (1). Healthy fats are necessary for optimum hormonal balance and weight management. For decades, low-fat diets…
As a seasoned personal trainer with over seven years of experience guiding clients toward their fitness goals, a common question I hear is whether fasted exercise…
Are you tired of paying mega bucks for pre-workouts that promise the world and deliver very little? Fortunately, you don’t have to spend a small fortune…
As a veteran personal trainer, I understand the need for energy bars. They are perfect on-the-go snacks and can deliver a solid punch and ensure constant…
Experts recommend avoiding heavy meals before workouts. Large meals slow digestion, making exercise uncomfortable. Instead, fuel your body with easily digestible carbohydrates and a small amount…
Pre-workout supplements aren’t strictly necessary for everyone, but they can offer benefits like increased energy, focus, and workout performance. Whether they are necessary for you depends…
Plant-based protein can be as effective as animal protein for building muscle, but absorption rates and amino acid profiles differ. Plant proteins offer a complete profile…
Anything above 2 grams of protein per kilogram of body weight is generally considered too much protein. A seasoned athlete or bodybuilder may be able to…
How much caffeine is too much for athletes? The ideal intake depends on body size, tolerance, and activity type. The International Society of Sports Nutrition (ISSN)…
Consuming over 48 ounces (six cups) of water each hour or three to four liters in a short period can lead to hyponatremia or water intoxication.…
Protein shakes have become as much a part of the gym landscape as dumbbells and treadmills. It’s hard to step inside a gym and not see…
A calorie deficit is considered too much if it consistently exceeds 500-1,000 calories per day, leads to weight loss of more than 2 pounds weekly, or…
Carbohydrates, known as carbs for short, are a controversial nutritional topic. Some people believe that carbs are fattening and unhealthy. Consequently, they follow a low-carb diet,…
According to a study published in Nutrients, obesity began in the late 1970s and spread across Westernized countries like wildfire. (1) The World Health Organization (WHO)…
A pre-workout snack must be delicious, boost your strength, and ensure you don’t feel overly full. Per a study published in the International Society of Sports…
I’ve been helping people lose weight and get in shape for over 30 years. During that time, I’ve worked with everyone from bodybuilders prepping for shows…
