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Nutrition
Questions and Answers about Nutrition
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- What is the best number of sets to use to gain the most muscle? [viewed 28645 times]
- Is it true that too much cardio will force the body to burn its own muscle tissue? [viewed 25623 times]
- I heard calisthenics won't build muscle - do you agree? [viewed 23263 times]
- My friend says you must do opposing muscle groups for the best results. Is this true? [viewed 21424 times]
- How much protein can the body absorb in one sitting? [viewed 20164 times]
How much protein can the body absorb in one sitting?
The answer depends on your history. Your body adapts to your intake. This is well studied and documented.
» Read more How do I know if I'm getting too much sodium?
In general, it seems that making sure your potassium is equal to or greater than your sodium intake is more important than the actual amount. The issue is that most people get tons of sodium but little to no potassium.
» Read more What do you think about buffalo burgers?
Love them. Part of the bonus of having lived in the Midwest.
» Read more I heard that red meat is good for building muscle, but what do I do about all of the fat?
Fat doesn't keep you from staying lean while adding muscle ... calories do.
» Read more How can I keep from falling off my diet? I can't seem to sustain it.
One thing to consider for life is that you don't have to diet. Diets are short-term, as you have made clear (i.e. not able to keep it). Perhaps instead of focusing on the perfect diet, instead focus on a healthy ,lifelong strategy.
» Read more Are milk and dairy good for fat loss?
I've seen this push for the dairy industry. It is a billion dollar industry so of course, both the industry and the government want people getting lots of dairy. But is it really the fat burning miracle they claim it to be?
» Read more What food has the least calories and keeps you fullest for the longest time?
There may not be one single answer to this ... and even if there were, what would you do? Only eat that food? Losing weight is about living healthier, and living healthier means eating a variety of healthy foods. So the answer to your question isn't a simple, "Eat this" but rather ... find the better choices.
» Read more I heard I should eat 40% protein when I lift - how much should I eat if I don't?
I would say in certain circumstances, 40% is high even when you are lifting. At 178 pounds I was only averaging around 100 grams per day, no issues with building muscle mass or gaining strength.
» Read more How important is the timing of meals?
There are many programs out there that claim timing may be the most important aspect. There certainly is evidence to suggest that it can have an impact on your success. Just how much, however, is the topic of debate.
» Read more Is starvation mode really a myth?
Tom Venuto received this question in his inbox: "Tom, I was wondering if you had seen the 6 part e-mail series sent out by [name and website deleted]. If you look at the last part, he basically states that "starvation mode" is a bunch of hooey made up in order to sell diet programs. He didn't mention you, but it almost sounds like he's talking about your program specifically. How do you feel about this?"
» Read more What is a list of high protein foods?
Buffalo stew meat, Buffalo burders, Buffalo rib steak, Buffalo sirloin, Buffalo t-bone, Buffalo sausage, Buffalo cube steak, Buffalo arm roast, Buffalo round roast, Lean beef, Ostrich, Turkey breast, Orange roughy ...
» Read more Should I go on a detox program?
Detox is a process that, in my opinion, works. I have tried several detoxes.
» Read more Is it true that soy protein is really, really bad?
I really don't see any confusion with its nutritional value. Whenever people engage me in the soy argument, they either point to studies involved isoflavone isolates that are in higher concentrations than products made from whole soy (i.e. some companies sell isoflavone concentrates) or they lead me to studies involving babies who were exclusively fed soy formula (well, doh, I bet if we only fed babies corn they'd develop poorly, too) - there is still not one shred or scrap of evidence that having moderate amounts (5 - 50 grams of soy protein) from whole sources in a nutrition program has any adverse effects, whatsoever.
» Read more Can negative calorie foods really make you lose weight?
There has been a lot of buzz about the so-called "negative calorie foods." In fact, a book and specific diet program both exist that focus specifically on these foods as a means to lose weight. Has someone really found the magic bullet that will allow you to eat all long but still shed unwanted pounds, or is this just another gimmick?
» Read more How much fat is in a plantain and how many is "too many" per day?
You know, that's a great question! Plantains are a type of fruit like bananas, so they are really low in fat. In fact, a raw plantain has less than 1 gram of fat. However, it also depends on how they are prepared.
» Read more Isn't it true that all trans-fatty acids (trans fats) are bad?
Fitness Trainer Mike Geary says, "I'm going to talk about something today that most of you have probably never heard... that there is a distinction between good trans fats and bad trans fats. There is some evidence that the good trans fats can help you with fat loss, muscle building, and even cancer prevention, while the bad trans fats have been shown to cause heart disease, cancer, diabetes, and the general blubbering of your body."
» Read more Does whey protein help with fat loss?
I've never heard that it was useful for fat loss. Any food is useful for fat loss in the sense that if you eat less, you can create the deficit to lose fat. In other words, I don't believe whey helps you lose fat at all. Rather, it helps you supplement your protein intake so that you obtain more amino acids to recover from intense training.
» Read more What is healthy food and how do I shop for it?
The definition of healthy food will vary from one person's interpretation to another's.
» Read more How much protein can I eat/drink at one time?
I know approximately what my protein needs are by bodyweight and activity level (about 180 grams), but the question I have always had is: how much protein can I eat/drink at one time? I have heard that only 30 grams can be digested at a time. I eat 5 times a day like you recommend, but supposing I only ate 3 times a day; that would be 60 grams of protein per meal. Would half of the protein be wasted?
» Read more Do carbohydrates cause water retention?
Water retention is based on a variety of factors. For example, something like a mild allergy can create water retention. Most people are allergic to some degree to certain foods, they just don't know it.
» Read more Can you give me a list of good carbohydrates and bad carbs?
I am happy that people ask me what quality carbohydrates are, rather than saying they simply need to avoid all carbohydrates in order to lose weight. You can definitely accelerate fat loss by eating quality carbohydrates.
» Read more Does zig-zagging calories really work?
I honestly don't know a single successful natural bodybuilder or individual that has lost a large amount of weight and kept it off who hasn't used zig-zagging in some form or another.
» Read more Should I not eat cottage cheese during the day?
You've probably heard that cottage cheese contains "casein" which is a "slow protein" and therefore is best to take at night, right?
» Read more What is a juice fast?
A juice fast is a strict regimen of nothing but juices for a certain period of time. While some people swear that juice fasts can do everything from strip unwanted fat and cure various diseases, others claim they are worthless and possibly even dangerous. Who is right?
» Read more I'm scared that my metabolism is slowing down - should I raise my calories?
The idea is to get used to healthy intakes of food and providing what your body needs, not necessarily what your appetite or mind wants. The notion that you must be eating a lot is entrenched in society and American culture.
» Read more No, seriously, isn't cholesterol bad for me?
I eat tons of eggs and my cholesterol is fine. That doesn't mean it will work the same way for everyone.
» Read more Should I avoid eggs because of the cholesterol? What about egg whites?
Eggs are awesome sources of protein. It is ironic that the same people who promote eggs as being very high quality protein also ask that you throw out the yolk. The yolk actually contains much of that high quality protein and the egg becomes a poorer protein source when you throw it out!
» Read more DietPower costs money, so wouldn't it be better to use something that is free?
There are programs online like FitDay.com that are free, but in my opinion they are nowhere as powerful as DietPower.
» Read more What's the best and most accurate source of nutrition information?
So you're having trouble figuring out the exact amount of calories in the food you are eating. The label says one thing, but then your calorie counter book says something entirely different. Or are the calories supposed to be before cooking, or after cooking? It gets confusing, doesn't it?
» Read more Should I eat protein on days when I am not working out?
The short answer is, "Yes."
» Read more Are good and bad carbohydrates the same thing as simple (bad) and complex (good)?
No, not the same as simple and complex. Apples are simple carbs (sugars) but they are good carbs. They do not cause a rapid rise in blood sugar.
» Read more What protein should I take to build my muscles the fastest?
The answer is two parts: nutrition and exercise.
» Read more Is 100 grams of protein per day enough to build muscle and lose fat?
The general axiom is 1g per pound, but that is with a safety margin and is really overkill. It's not that extra protein is harmful, so it's fine to shoot for that. Some people, however, who don't like protein will do find taking in less and not stressing out over achieving it.
» Read more What are the low calorie and high calorie fruits?
Most fruits are lower in calories by weight than most other food choices. Fruits also contain higher levels of a sugar called fructose, which is handled by the body differently than other sugars and does not raise blood sugar as quickly. There are some simple rules to follow with fruit.
» Read more Are pretzels okay as a fat loss snack?
If the first ingredient is whole wheat, awesome! That's a better pretzel than most.
» Read more Should I eliminate fruit when I am dropping fat?
Low calorie fruit are fine. It's ironic how many people will say fruit is bad because it has simple sugars.
» Read more What meal should I eat when I get hungry but it's too late to have carbs?
It's never too late for carbs. That is a myth. The "common sense" argument sounds very convincing ... at night, your activity level is less, therefore you need less energy, so just eat protein and your body will be forced to burn fat.
» Read more What ratio of protein, carbs, and fat is best for losing weight?
All of them. A caloric deficit is best. Seriously, I know many programs claim to have the "magic ratio" of the nutrients that will optimize your fat burning abilities. But is there any real science behind these claims?
» Read more Why do people say drinking water is important for losing fat?
Oxidation of fat creates waste products. You need water to help flush them.
» Read more How do I avoid "starvation mode?"
I always love the starvation mode argument. "Don't go under 1000 calories or you'll be in starvation mode." Starvation is when you are not getting nutrients or energy. Zilch, nada.
» Read more Is High Fructose Corn Syrup (HFCS) an evil, secret weapon of mass destruction?
In an alarmist sense, people tend to make generalizations that I believe result in over-restriction. For example, certain people generalize sugar and avoid it but take on shakes that are "safe" due to the low sugar content.
» Read more Should I cut out carbs before bed in order to lose weight?
What's your issue with the carbs? I'm going to guess ... "You're not as active at night so you don't need carbs, and if you do, they'll be stored as fat." That's pretty much how the myth goes, no?
» Read more Can I gain muscle by eating more protein?
Actually, eating more protein won't guarantee an ounce of muscle at all. It is a myriad of factors. In fact, studies show increasing overall calories is as effective at increasing muscle gains as simply increasing protein. Your body only uses a few grams of protein per day for muscle synthesis, if that — the rest is converted to energy or used in other processes.
» Read more Are nuts okay to snack on?
Great snack! In order of best to "better bad choice"...
» Read more How will eating healthy through the week then binging on the weekend affect my success?
Binge eating has a very negative impact on your body. One study suggests you are 250% (2 1/2 times) more likely to have a heart attack after overeating.
» Read more How often should I have a cheat meal to keep my metabolism going?
A cheat day is not going to get your metabolism going again. I know a few popular programs that advocate this. The body, however, is a little smarter than that. It usually takes several days of eating with a new pattern to impact your overall metabolism.
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