CHOCOLATE MILK POST-WORKOUT...?!

on various forums and blogs many people promote chocolate milk as a perfect post-workout recovery drink. i'll tell you why chocolate milk is a no-no post-workout.

all our body needs post-workout is to quickly replenish the glycogen stores and bring nutrients into the muscle cells in order to prevent muscle break-down. for this, you need simple sugars (glucose, dextrose, waxy maize or any kind of simple carbohydrate) and a fast acting protein (hydro whey, whey isolate).

chocolate milk does contain sugars from lactose and added sugars. it also contains protein from milk.. so now you are wondering what's wrong with it post-workout.

chocolate milk contains casein (milk protein) which forms a gel-like membrane in the stomach that prevents the absorption of nutrients. for this reason casein is called a slow-acting protein and is perfect for the night-time or when you know you'll have to go for more than 3 hours without food.

chocolate milk contains fats from cacao and milk which slow down the nutrient absorption even further.

so what to do if you don't have hydro whey and waxy maize for a post-workout recovery... go with high-GI fruit like ripe bananas, (dried) figs, dates or white starchy carbs. even oatmeal works fine. for protein you can have lean meats like chicken breast or fish.

years ago when there were no protein powders, bodybuilders used to make a shake with coca-cola and tuna canned in water. delish 

what foods you need to avoid post-workout for optimal results:

-low-GI fruits that are high in fructose (apples, peaches, berries etc..)

-dairy containing casein (yogurts, milk, cheese etc)

-fats (nuts, nut butters, oils etc)

#recovery #postworkoutmeal #recoverydrink #whey #protein #sugars

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FRUCTOSE safe for diabetics... really?!

fructose is the carbohydrate your body converts to fat most easily. it doesn't enter the bloodstream, so it doesn't affect the insulin secretion. fructose is processed in the liver, which has the proper enzymes to do the job. so fructose has no immediate effect on blood sugar and insulin levels, but there are lots of long-term effects.

your liver isn’t designed to process the amount of fructose most people eat today by consuming foods and beverages containing HFCS. our liver’s answer to this flood of fructose is to turn most of it into fat and ship it to your fat tissue. at the same time, the glucose that comes with the fructose in high-fructose corn syrup raises your blood sugar levels and makes your body secrete insulin, which tells your fat cells to store whatever comes their way, including the fructose processed into fat coming from your liver.

the more high-fructose corn syrup you eat and the more years you spend eating it, the more your body adapts by converting high-fructose corn syrup to fat. over time, you accumulate fat in your liver (a condition called fatty liver disease). so while fructose has no immediate effect on your blood sugar and insulin, after a few years it will likely cause you to store calories as fat

fructose also causes insulin resistance, a key factor in both diabetes and metabolic syndrome, both of which increase the risk for heart disease.

so whether it comes from HFCS, plain old sugar or, i’m sorry to say, agave nectar (which can be as high as 90% fructose, dwarfing even the amount found in HFCS), fructose is bad news.

now you are probably wondering about fruit. when fruit is consumed in normal amounts, it's completely safe since the amounts of fructose in it are small and the body also uses fructose for energy. some of the studies suggest that the liver can store about 50 grams of fructose before it starts to spill into fat. a banana contains about 10g of fructose, a medium apple 12.6g... remember, the lower the GI of the fruit, the higher the fructose content.

#fructose #fruit #sugar #glycemicindex #liver 

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6 TIPS FOR DROPPING BODYFAT

1. cut out all simple sugars including fruit.

instead eat complex carbs like brown rice, sweet potatoes, whole grains etc.

2. cut out processed foods. if it doesn't come directly from a plant or ground, don't eat it.

3. increase lean body mass by lifting weights. muscle is the live tissue and the more muscle you have, the more calories you burn. weightlifting may burn less calories than a cardio session, but you get the afterburn effect. this means that you burn more calories at rest. cardio, on the other hand, slows down the metabolic rate so you burn less calories at rest.

4. increase meal frequency. eat 5-7 meals a day, every 2-3 hours.

5. hydrate. water is fundamental to keep the hunger away. when the cells are dehydrated, the body calls for carbohydrates which hydrate the body by driving water into the cells. moreover, water is absolutely necessary to flush the waste out of the body... fat is waste.

6. if you are already following all the steps above and you are pretty high in calories, try to decrease them by 10%. 

if you are low in calories, and don't see results, increase the carbohydrate intake by 10g each week.

#bodyfat #calorieintake #fatloss #tips #nutrition #mealtiming

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APPLE CINNAMON DESSERT PIZZA

my post-workout meal today: apple cinnamon dessert pizza and spicey teddy bears with rocky road flavored whey! yum yum!

APPLE CINNAMON DESSERT PIZZA

for the crust i use Jamie Oliver's recipe that you can find here:

http://www.jamieoliver.com/recipes/bread-recipes/basic-pizza

divide the dough recipe by 4.

for the apple topping:

600g grated apples

cinnamon and nutmeg or apple pie spice mix (as much as you want)

pure stevia (if the apples are sour)

1 tbsp lemon juice (this will prevent the apples form turning brown)

for the streusel crumb topping:

mix together 4 tbsp softened butter, 2/3 cup of brown sugar, 2/3 cup of bread flour. mix with fork or fingers.

for the sugar glaze: (can omit though)

Mix 1 tbsp milk, 1 tsp of butter, and 2 cups of confectioner's sugar together over low heat. keep the heat low and stir often. you may add a little more milk if needed.

assemble the pizza:

1. roll out the dough

2. top with apple mixture

3. sprinkle with streusel crumb topping

4. bake on max temperature for about 5 min or so. when the crust becomes golden, the pizza is ready. 

5. remove from the oven and drizzle with the sugar glaze

the recipe makes 10 servings. 1 serving is 305 kcal/ 5.3g fat/ 61.8g carbs/ 4.3g protein

have 1 piece with 1-2 scoops whey protein for a good post-workout meal. enjoy! 

SPICEY TEDDY BEARS

recipe here:

http://feedtheiron.blogspot.it/2013/11/post-workout-spicy-teddy-bears-for-20.html

#postworkoutmeal #dessert #yumyum

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SQUAT...

.. is a totally safe exercise when performed with good form. the bodyweight should be on your heels. many people tend to raise the heels a little which puts too much stress on the knees. if you can't keep your heels on the floor, put a plate under your heels. 

i recommend using flat shoes for your leg day.. no running or other types of shoes with air in the heels, but rather a flat shoe like the all-stars. if you prefer, you can squat and deadlift barefoot, which is even better. but always (!) wear shoes for other exercises. safety comes first!

if you have knee issues, knee straps are very recommended.

here are some benefits of squatting:

-squats are a total body exercise, not just lower body. more than 500 muscles are involved into squatting.

-tones the quads, the hamstrings, calves, butt... it's a complete lower body exercise. the stance, the position of the bar and how low you go, determine the muscles engaged.

-increases joint flexibility

-maintain mobility and balance

-burn more calories than most exercises

-gives you the 6-pack

-improves bowel movements

-...

#training #squatting #compoundmovement #totalbodyworkout #trainingshoes

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FOODS TO EAT BEFORE BEDTIME

many people thin that eating at night will make you fat and that it can totaly sabotage your fat-loss. well, the good news is that these people are WRONG!

in fact, there are certain foods that you can eat before bedtime that can actually increase your fat-loss and muscle-gain results. ok, but wait!.. you can't just have anything you want. yeah, i know.. sorry... carbs, of course, are a no-no, but hey! you can still get your dessert, don't worry (for late-night snack recipes go to the recipes area).

so the rule is:

-no carbs or very little, like up to 10g) otherwise you'll experience a rise in insulin which stops the fat-burning process

-favor slow-digesting protein that will provide your body with a constant flow of amino acids during the sleep and it will help your body recover and grow.

here are a few examples for a satisfying late-night snack:

1. WHITE MEAT (not red meat or fish which have a significantly higher insulin response so they're best to avoid in the evening). you can add tons of GREEN VEGGIES which are virtually calorie-free and will fill you up for sure.

2. COTTAGE CHEESE or GREEK YOGURT is the top choice since it's a very slow digesting protein and coats the stomach with a jelly-like membrane that guarantees a slow and constant flow of nutrients throughout the night. doesn't have to be fat-free, though. in fact, it is better if it's full fat or low-fat. the fats will slow down the digestion even further.

#mealprep #nutrition #healthymeal #protein #carbs #latenightsnack #insulin #dessert

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HEALTHY BROCCOLI SOUP FOR COLD DAYS

i love this soup. so quick and easy to make and very filling.

here's the recipe:

saute 1 chopped onion.

add 1kg/ 2.2lb broccoli (can be frozen) and saute for another 2-3 minutes.

add 1 Lt/ 34 fl oz vegetable or any kind of broth. add some garlic if you wish and simmer for about 20 minutes. 

pour everything in the blender and blend until smooth, you can use a mini pimmer if you wish.

serve with freshly ground black pepper or/ and a sprinkle of grated parmesan. enjoy!

#healthymeal #mealprep #nutrition #veggies #winter

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