So the weekend has come along and after all Its been a long week, and you are looking forward to happy hour and a small break from your diet. But what most people do not realize is that a night on the town can do some pretty serious damage to your diet or your workout regime. Still, going out with your friends and hitting the bars does not have to be a diet downer. With a little planning and foresight you can avoid diet disaster, and below i have listed some low calorie alcoholic drinks you should look at.
Most of us never realize how easy it is to overdo it with the calories from alcohol. It’s pretty obvious to most of us that fast food and desserts are fattening. But when it comes to alcoholic drinks, sometimes the calories just don’t seem to matter, even though a single cocktail can have more calories than a McDonald’s grilled chicken burger. In fact, 1 gram of alcohol has 7 calories, compared with only 4 calories for a gram of carbohydrates or protein. Drinks are always typically overlooked as a source of weight gain and as result nobody looks out for low calorie alternatives. This is actually true for all drinks and not just alcohol. Below are some of the good and bad in terms of calories in alcoholic beverages. [click to continue…]
This post is in response to a question I received recently from a reader, Kenneth Wong, on the amount of protein in chicken.
Here are the protein figures for chicken listed by the different parts and their relevant preparation. Unlike the vegetables I discussed in the previous post, chicken has a very high biological quantity and as a result is a very good source for protein. The protein in chicken contains all the essential amino acids necessary and is perfect for building lean muscle mass which is the type of muscle tissue that burns calories.
Remember that processed chicken based products found in supermarkets will have a much lower protein content than the ones listed below, even when compared with identical weight.
The figures below are based on potion sizes of 100g (3.5oz). [click to continue…]
Compare to meat, fish and chicken, the protein in vegetables is minuscule for the quantity and is of a poorer quality because of the nature of the amino acids lacking in vegetables. Vegetarians combine vegetables with other plant based foods to overcome that lack of amino acids. To form a complete meal source, vegetables dishes are combined with rice or naan which contain the amino acids lacking in vegetables. Remember that if the protein source is not complete as in the above example, the protein in vegetables is usually burned off as fuel. [click to continue…]
Listed below are a few whey protein shake recipes that i found online when i was trying to put together a bigger list of shake recipes, some are good but it will depend on your preference in terms of flavor and additives. The recipe for the shake you choose will also depend on what the shake is for, is it a pre-workout shake? is it a breakfast shake? Choose from the many recipes below.
UPDATE: These are part of a larger list of recipes, but not limited to those based only on whey protein, you can see them at my post on 76 protein shake recipes.
Plum-Lemon Cooler
Ingredients:
• 2 scoops vanilla flavor whey protein powder (Whey Best, Scipro)
• 1 ripe plum, pitted
• juice of 1 lemon
• 1 tablespoon multi-vitamin powder
• 16 ounces ice water
• 1/2 cup ice cubes
Wild Berry Boost
Ingredients:
• 2 scoops vanilla flavor whey protein powder (Whey Best, Scipro)
• 8 raspberries
• 4 strawberries
• 15 blueberries
• 16 ounces nonfat milk
• 1/2 cup ice cubes
Peanut Butter Chocolate Truffle
Ingredients:
• 2 scoops chocolate flavor whey protein powder (Whey Best, Scipro)
• 1 teaspoon creamy peanut butter
• 16 ounces nonfat milk
• 1/2 cup ice cubes
Creatine Catalyst
Ingredients:
• 2 scoops vanilla flavor whey protein powder (Whey Best, Scipro)
• 5 Granny Smith apples
• 5 grams (one teaspoon) Creapureä £reatine powder
• 1/2 cup ice cubes
The first thing to make sure of is that you are properly hydrated before beginning your workout. Water plays a vital role in keeping strength and energy levels peaked, so always ensure that you’ve consumed an adequate amount of water in the few hours before you train, we need to maximize the usage of the protein you are going to consume so this preparation makes sure that none of it will go to waste.
This is where we start to look at the amount of protein required for workout programs. Around 30-45 minutes prior to entering the gym you should consume your pre-workout meal. The first component of this meal is, you guessed it, protein. This protein will keep your body in an anabolic state throughout your workout and will help to prevent muscle breakdown as you train.
I would recommend that you consume 30-40 grams of high quality protein, ideally coming from a mix of whey protein and casein. This can best be accomplished by mixing 25-30 grams of whey protein in 300-400ml of skim milk. Of course that is the amount i take based on my total requirement, so this might vary and you might not have to take so much. I used the method on this page to calculate how much protein i should eat in a day, so go through it and calculate how much you will need.
Whey protein makes for a great pre-workout choice because it is naturally high in BCAA’s, which help to prevent muscle catabolism during your workout. Mixing your whey with milk is a good idea because this will slow down the release of the protein and provide your body with a steady stream of amino acids throughout your workout.
Along with your protein shake you should also consume 1-2 portions of low-glycemic carbohydrates. Low glycemic carbohydrates are ideal before the workout because they are broken down and absorbed gradually in the bloodstream, providing your body with a steady stream of energy throughout your workout. When you consume high glycemic carbohydrates that are rapidly released into your bloodstream, your body will release a surge of insulin in an effort to level out your blood sugar. This will result in a quick rise in insulin levels followed by a sharp fall.
The fall in insulin levels will leave you feeling weak, tired and sluggish. This is the last thing you want in the middle of a high intensity workout, so choose carbohydrates that won’t cause this rapid fluctuation in insulin levels.
Pre-workout carbohydrate choices such as oatmeal, apples or brown rice will provide your body with a steady stream of sugars throughout the workout and will keep your energy levels peaked at all times. This pre-workout meal should be fairly small to allow for easy digestion and to prevent you from feeling sick when you train. You should never workout without having a meal in you first.
So the weekend has come along and after all Its been a long week, and you are looking forward to happy hour and a small break from your diet. But what most people do not realize is that a night on the town can do some pretty serious damage to your diet or your workout regime. Still, going out with your friends and hitting the bars does not have to be a diet downer. With a little planning and foresight you can avoid diet disaster, and below i have listed some low calorie alcoholic drinks you should look at.