It's Friday friends! I thought I would take today to run through the questions or topics I get asked about the most. Remember, my answers are not the end all be all, I'm not the fitness god, but I am happy to share what works for me so that you can give a try.
Whey vs. Casein- when do I use them?
Whey protein is best used immediately after a workout, as/in a snack or in baking. Whey is a pre-digested protein meaning your body doesn't have to work to break it down allowing it to get to your muscles quicker. When you pair whey protein with a carbohydrate the carb shuttles the protein to the muscles quickly. Whey is also great for baking homemade protein bars which can be a great grab and go snack or breakfast option.
Casein protein is a slow digesting protein and it takes a while (about 7 hours) for your body to completely break it down. Because of this, casein is best to eat before bed and avoided after workouts.
What should I eat pre and post workout?
Your nutrition pre and post workout is really important if you are looking for results, especially if you're trying to build muscle. Both pre and post workout you want equal amounts of protein and carbs. Some good examples are: protein shake and banana, greek yogurt with berries, egg whites and oatmeal, chicken and sweet potato, protein pancakes etc. Make sure you get your post workout shake or meal in within about 30 minutes of your workout!
How many calories should I eat a day? Or What should my macros be?
This is probably what I'm asked most about. A while ago I made this video which is great place to start. Figure out what calorie and macro range would work best for you and start there for 2 weeks. After about 2 weeks, check your weight, measurements and photos and see if those numbers are working for you. If you're trying to lose weight and your weight is the same after 2 weeks then you likely need to drop your calories a bit, I would recommend about 100 calories at a time.
What protein powder do you use?
There are SO many protein powders out there I know it's easy to get lost in them all! I try to avoid the ones with a lot of artificial ingredients or fillers while still having a decent taste. My two favorites are Dymatize Iso 100 and MRM. Both taste really great in shakes, and even more importantly (to me anyway) they work really well for baking.
IIFYM vs. Clean Eating- which is better?
Clean eaters tend to only eat whole, natural, "clean" foods, and eat for health reasons. IIFYM followers often eat the same types of foods while also including processed foods in their diets as long as those processed foods fit within their macro goals for the day. Which is better? I can't say! Personally, I like to eat for health which means pop tarts and candy bars are not very frequent. However, if your only goal is to meet your macros and in turn meet your physique goals and you don't care about putting lots of crazy chemicals in your body every day, then IIFYM may work for you. It's really just one of those things you have to try out for yourself.
Can you create a customized workout or meal plan?
For so long I had to answer this question with a no, but nowadays ABSOLUTELY! Shoot me an email at brittany (at) littlebshealthyhabits.com and we'll get you started!