jackal
Joined: 25 Jan 2008
Posts: 6
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 Posted: Fri Jan 25, 2008 2:10 am Post subject: Common Nutrition FAQ's |
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Q. What is flax seed oil?
A. It’s a oil rich in O M E G A-3 that you can buy in just about any health or food store. 10-20 grams/day is a good ammount to consume
Q. Whole eggs vs whites
A. Whole eggs are a wonderfull protein/fat meal. Its packed with good fats, good protein, lots of vitamins. Whites are only protein and not quite as good as the protein from whole eggs. Don’t avoid whole eggs, but only include them in protein/fat meals. YOLKS DO NOT INCREASE CHOLESTEROL!!
Q. Where can I get EFA’s(essential fatty acids).
A. Flax and fish oil are by far the 2 best sources. Use either one of them each day to be sure you get what you need.
Q. The difference between essential fats and good fats
A. Essential fatty acids are fats you need to survive. They are involved in just about all processes in the body and without them you die. Simple as that.
Good fats are fats that you can survive without. But you wont have optimal health without them. Most good fats are monounsaturated fats while EFA’s are Polyunsaturated fats. There are good saturated fats aswell.
Examples of food rich in good fats are:
nuts
egg yolk
seeds
olive oil
coconut oil(virgin)
avacado
Examples of foods rich in EFA’s are:
All fatty fish
Flax seeds
Q. How much protein do I need?
A. We have to distinguish between what you need and what is optimal to eat. You probably don’t need more than 100 grams of protein/day regardless of size. But what is optimal to eat is a whole different story, without any real consensus on what is the best. Since there is no danger in overeating protein(except offcourse if it goes above your calorie needs) the comon suggestion is 1,5g protein/ib bodyweight. If you weight 200 ibs you should eat 300 grams of protein.
Q. How much carbs do I need while bulking?
A. It TOTALLY depends on your metabolism and how your body handles carbs. Some people get as much as 50% of total kcal from carbs while other tend to stay below 200 grams of carbs. You GOT to experiment and se what works for you. Some people get fat by looking at pasta while others just get big and pumped. There is no easy answere to this question.
Q. How much carbs do I need while cutting?
A. Se above
Q. How much fat do I need?
A. You should never(doesn’t matter if its bulking or cutting time) consume less than 50 grams of fats and atleast 10 of those beeing flax or fish oil. To little fat is disastrous for the body. There is no advantage and plenty of disadvantages in beeing low on fat.
Q. What should I use PWO?
A. This will be covered by Giantz in a separate article.
Q. What is the difference between maltodextrin and dextrose?
A. For all purposes there is no difference. The difference in GI is miniscule. The only noticable difference is in taste. Dextrose is VERY sweet wile malto is hardly sweet at all. Use any of them, it doesn’t matter.
Q. Is it bad to cheat?
A. NO, BUT ONLY ONCE A WEEK!!! But this highly depends on your body. Some people can get away with a whole cheat day and still lose weight while others only do a cheat meal. But you should take a cheat meal once a week since it helps to bring up the metabolism and prevents the body from entering starvation mode. You have to experiemnt for yourself to se if you should take cheat meals or cheat days. If you are at the end of a diet and weightloss isnt happening do clean carbups instead of cheats.
Q. What should I eat after cardio?
A. Doesn’t realy matter if it’s a protein/fat meal or a protein/carb meal. It all depends on what you are supposed to eat during that day.
Q. What should I eat before workout?
A. This will be answered by giants in a separate article. But the simple answere is carbs and protein.
Q. Workout on empty stomach?
A. NO that is one of the most catabolic things you can do. If you want to workout first thing in the morning(best time to workout imo) down a small carb and protein shake before.
Q. Can I combine *insert any source of fat* with *insert any source of protein*??
A. YES. A protein/fat meal can contain just about any source of protein and any source of fat aslong as it fits your daily requirements and doesn’t contain any carbs. |
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