Eating for your Training Phases 🥬📊
Training and nutrition are two sides of the same coin and aligning your nutrition with your training phase is essential for optimizing muscle gain, performance, recovery, and body composition.
🥒🥦 Match Caloric Intake to Training Demands
📈📉 Adjust Macronutrient Ratios Based on Goals
#trainingphases #nutrition #diet #hypertrophy #strength #macros #proteins #carbs #fats #vitamins #micronutrients #musclegain #performance #recovery #onlinecoach
Pressure on #Neanderthals in S Italy, during aridity in Middle #Palaeolithic to get #fats, when carbs less available. The same kind of thing would have been true for #Homosapiens in dry-season contexts, facing possible protein toxicity/'rabbit starvation'. For such large-brained humans this was a serious energetic/dietary constraint.
Pre Workout Fueling for Strength and Volume ⛽️
Pre-workout fueling is essential for optimizing performance, strength, endurance, and muscle growth.
🍞 Prioritize Easily Digestible Carbohydrates (1–2 hours before)
🍗 Include Moderate Protein (15–30g)
🥑 Avoid High Fats and Fiber Too Close to Training
#preworkout #strength #volume #endurance #musclegain #carbs #protein #fats #fiber #hydrate #electrolytes #personaltrainer #onlinecoach
What to Eat Before and After Workout? 🏋️🥦
Understanding what to eat before and after a workout matters because it directly impacts your performance, recovery, and muscle growth.
⏪ Pre-Workout: Prioritize Carbs + Protein
⬇️ Keep Fats Low Pre-Workout
⏩ Post-Workout: Focus on Fast-Digesting Protein
#preworkout #postworkout #nutrition #carbs #protein #fats #glycogen #proteinshake #steak #eggs #greekyogurt #chicken #rice #onlinecoach #personaltrainer
🔄 Caloric Cycling and Macro Adjustments during Plateau Phases
Caloric cycling matters because it helps optimize muscle gain while minimizing fat accumulation, especially during long hypertrophy-focused training blocks.
🍗 Adjust Protein Intake to Maintain Lean Mass
➕ Increase Carbs Strategically on Training Days
#caloriccycling #macro #macronutrients #plateau #hypertrophy #fats #protein #carbs #musclemass #musclegrowth #calorieintake #onlinecoach #personaltrainer
🥗 Macronutrient Ratios for Muscle Gain 📊
Understanding macronutrient ratios is essential for muscle gain because it helps you fuel your body with the right balance of nutrients to support growth, performance, and recovery.
🍗 Protein: 0.8–1.2 grams per pound of body weight
🥯 Carbohydrates: 2–3 grams per pound of body weight
🫒 Fats: 0.3–0.6 grams per pound of body weight
#macronutrients #musclegain #musclegrowth #protein #carbs #fats #hypertrophy #onlinecoach #onlinepersonaltrainer
How to Adjust Calories Based on Progress and Plateaus 🍽️
Adjusting calories and macros is important because your body changes over time, what worked at the start of a muscle gain phase won’t work forever.
📊 Track Weekly Averages, Not Daily Fluctuations
🥗 Increase Calories by 100–200 When Progress Stalls
🥩 Adjust Protein Intake to Match Lean Mass Increases
#calories #calorieintake #macros #macrointake #macrosplit #carbs #fats #protein #musclemass #onlinecoach #onlinepersonaltraining
❌ Common Macro Mistakes that can Sabotage Muscle Gain ❌
Getting your macros right doesn’t just support muscle growth, it multiplies the results of your training, ensures faster recovery, and minimizes fat gain.
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🥩 Not Eating Enough Protein
🍞 Skimping on Carbs
🥑 Overestimating Calories from Fats
📊 Inconsistent Tracking or Guessing Macros
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#macro #macronutrients #musclegain #musclegrowth #protein #carbs #fats #caloriedense #calorieintake #recovery #onlinecoach #onlinepersonaltrainer
#Iodine helps the #thyroid gland, in the neck, to make the #hormone #thyroxine. Thyroxine controls many of the ways certain body cells work. Thyroxine is important for the growth of #bones and #nerves, and affects how #proteins, #fats and #carbohydrates are used in the body (#metabolism). #angstromminerals #healthylife
Get yours here: https://angstrom-minerals.com/?dt_id=2139817
Nutrient Timing and Anabolism for Muscle Gain ⏱️💪
🔎 Understanding nutrient timing helps maximize muscle growth, recovery, and performance by providing your body with the right nutrients at the right time.
⏪ Eat Before Your Workout
▶️ Drink During Your Workout (If Needed)
🔄 Refuel After Your Workout
#nutrienttiming #anabolic #musclegain #musclegrowth #workout #exercise #protein #carbs #fats #casein #nutrition #onlinecoach #onlinepersonaltrainer
Tasty and healthy: https://www.aurianneor.org/tasty-and-healthy/
#0% #amap #aurianneor #bio #calories #chemicalfertilizers #cooperative #fats #fish #glucides #huglyfruits #industrial #ingredients #liver #local #marketgardener #msc #natural #nutritionalvalue #oils #organic #pesticides #plate #proteins #quality #realfood #ruchequiditoui #salt #seasonal #sissymua #slim #sugar #sustainable #taste #transformed #Ultraprocessedfood #vitamines
✅ The Truth About Fats ✅
Healthy fats are essential for overall well-being. Unsaturated fats, like those in olive oil, avocados, nuts, and fatty fish, promote heart health, reduce inflammation, and support brain function.
🫒 Omega-3 Fatty Acids Are Crucial
💊 Healthy Fats Aid in Nutrient Absorption
🥑 Saturated Fat Isn’t Always Harmful
📊 Healthy Fats Support Weight Management
#nutrition #fats #healthyfats #omega3 #saturatedfat #transfat #weightmanagement #onlinecoach #onlinepersonaltrainer
💪 How Different Types of Fats Influence Muscle Growth
Found in foods like olive oil, avocados, and nuts, monounsaturated fats help reduce inflammation, support heart health, and optimize hormone production, all of which contribute to better muscle recovery and growth.
#musclegain #musclegrowth #fats #healthyfats #saturatedfat #monounsaturatedfat #polyunsaturatedfats #transfats #dietaryfat #hormone #muscleproteinsynthesis #onlinecoach #onlinepersonaltrainer
💪 Macronutrient Ratios for Muscle Gain 💪
Properly balancing these macronutrients ensures sufficient energy for training and recovery while promoting muscle growth.
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💪 Protein as the Building Block of Muscle
🍞 Carbohydrates for Energy and Recovery
🥑 Fats for Hormonal Balance
🏋️ Customizing Ratios for Goals and Body Type
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#musclegain #musclegrowth #macronutrients #carbs #fats #proteins #energy #recovery #ratios #bodytype #onlinecoach #onlinepersonaltrainer
🥦 Why Tracking your Nutrition is Essential to Muscle Gain ✍️
Nutrition matters because it’s how your body gets the fuel and building blocks it needs to function, grow, and stay healthy.
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🥬 Ensures Adequate Caloric Intake
🍗 Optimizes Protein Consumption
🥗 Maintains Macronutrient Balance
🌮 Prevents Overeating or Undereating
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#nutrition #essential #musclegrowth #musclegain #foods #growth #health #caloricintake #protein #carbs #fats #macronutrients #onlinecoach #onlinepersonaltrainer
While not ideal to consume excess #fried #processedfoods, the #fats found in #oliveoil, fatty fish like #salmon, & other #naturaloptions specifically #omega3fattyacids can give your #immunesystem an added kick. One of the ways these previously aligned nutrients give back is by #decreasinginflammation. #inflammation can suppress #immunity, leaving you prone to catching the latest bug.
🥗 Healthy Snacks to Add in your Diet 🥦
These tips can help you snack smart and maintain your energy throughout the day!
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🥒 Choose Nutrient-Dense Options
🥕 Balance Protein and Carbs
🍽️ Watch Portion Sizes
🍰 Avoid Added Sugars and Processed Foods
🗓️ Plan Ahead
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#healthysnacks #healthylifestyle #diet #nutrition #balance #carbs #fats #portionsizes #processedfoods #planahead #onlinecoach #onlinepersonaltrainer
“ #Eat your #food in the RIGHT ORDER: 73% healthier with this small trick… “
#Vegetables > #Proteins, #Fats > #Carbs
I really like the first book by the so-called #Glucosegoddess, I think her #hacks are quite suitable for everyday life.
#Glucose #Science #nutrition
www.youtube.com/watch?v=HEEU...
Eat your food in the RIGHT ORD...
Nutrition Cycling 🔄
Nutrition cycling is a strategic approach that involves varying caloric intake, macronutrient composition, or overall diet structure based on training demands, recovery needs, and long-term goals.
#nutrition #cycling #carbs #fats #proteins #weightlifting #strengthtraining #longterm #meals #mealplanning #onlinecoach #onlinepersonaltrainer
A Complete Guide to the Worst #Foods for High #Cholesterol
https://resources.healthgrades.com/right-care/cholesterol/6-foods-to-avoid-when-you-have-high-cholesterol
#health #diet #cooking #baking #fats
