🔥𝐀𝐋𝐂𝐎𝐇𝐎𝐋 𝐀𝐍𝐃 𝐁𝐔𝐈𝐋𝐃𝐈𝐍𝐆 𝐌𝐔𝐒𝐂𝐋𝐄: 𝐏𝐎𝐒𝐒𝐈𝐁𝐋𝐄?🔥 By @muscleengineered - Follow @P.T.Pete for daily fitness/nutrition tips & education📚 - Ever wondered what the effects of drinking alcohol on muscle building is? Well heres what the research shows. ⠀ 1️⃣Study 1: They looked at the effects of post exercise alcohol consumption. They trained eccentrically because they found that to induce the most muscle damage and muscle soreness. 30 min post exercise they drank 1g of per kg of bodyweight of Smirnoff Vodka (which is about 5-6 shots for an average guy). They found that muscle injury was magnified which therefore delayed the recovery process which could impact your performance. ⠀ 2️⃣Study 2: In a test on mice to see how alcohol affects protein synthesis. The mice were given 3g/kg of alcohol. They injected with alcohol before their muscles were electrical stimulated. They found that alcohol consumption had a long lasting effect on protein synthesis and mTOR. This implied that if you have a heavy night of drinking the night before training could limit protein synthesis which would therefore lead to limited muscular adaptations. ⠀ 3️⃣Study 3: In this study they looked at moderate alcohol consumption and hypertrophy in mice. They found that although their are decrements in muscle with the use of alcohol, they were still able to make muscle size increase and had an increase of protein synthesis. This was obviously not as high as the protein synthesis that the control group provided, but very similar. ⠀ 📍Take Aways 1️⃣There is a lot of evidence supporting that alcohol consumption affects protein synthesis and mTOR signaling. 2️⃣Drinking too much alcohol the night before training will not allow you make the most out of your training session. 3️⃣Moderately drinking after a workout won’t affect your gains too much. 4️⃣Drinking after a
Obviously this will depend on who the person is (age, weight, fitness level etc) and what beer they are drinking, so there will be some variation here...... . However the sentiment remains the same, it doesn't mean don't drink or treat yourself food wise every now and then, but it does mean think about what you eat and drink and the impact that has on your body. . If weight loss is your goal and you had a couple to drink last night then think about how you can limit the impact today!
Eggs🥚🥚 . 👉They are packed with protein, vitamins and healthy fats. Our daily breakfast usually involves eggs either in the form of omelettes, scrambled or boiled. No matter in what form you consume them, they are quite beneficial to the body. ❓❓❓Is it the egg white🍳 or yolk part which is better than the other 🙄🤔🤔Let's have a look👀.... . 1⃣Egg yolk: 👉Egg yolks have been avoided for many years as they contain saturated fat and dietary cholesterol which increases the cholesterol level in the body and makes it prone to heart diseases... . . 👉But the crucial fact which cannot be ignored here is that egg yolks contain more nutrients than egg whites. Yes, you read it right! The golden part of an egg is much more nutritionally dense.... . 👉It contains essential nutrients like Vitamin B6, B12, A, D, E and K. It is also rich in calcium, magnesium, iron and selenium... . . 2⃣Egg whites 👉Most health-conscious people tend to eat only this part because it is fat-free and low in calories. 👉The presence of potassium mineral in an egg white can help to reduce and maintain blood pressure. 👉 The riboflavin vitamin helps in preventing cataracts and migraine headaches.... . . ⭐VERDICT⭐ 93% of the iron of a whole egg is held by the yolk and the 7% is with the white. 90 per cent of the calcium content is in the yolk. While both the parts of the egg 🍳 are healthy but looking at the nutrient content yolks seem more beneficial. As they contain cholesterol which can cause risk of diseases, they should be consumed in moderation. So, think twice before discarding them the next time you have eggs as you might be throwing away a lot of valuable nutrients. . My channel will help you lose weight in successful & healthy ways, will provide you with successful methods to help you get your body perfect. Get more information. Click link in my bio 👉@weightloss.active Because we want the best for you?!! Double tap and tag a
| Your Daily Reminder | Good morning, friends! I just wanted to pop in here to remind you that: ❤️ NO food is “good” or “bad” ❤️ There is NO magic pill or supplement that will automatically help you lose fat, gain muscle, or cure your gut ailments ❤️ Consistency and patience are KEY when it comes to gut health I care about you and your health - the last thing I want is for you to go off to invest in pills, unhealthy diets, and supplements that will do nothing but HURT you. Aim for a lifelong, balanced lifestyle and be consistent with it. And if you need help, please seek professional assistance to guide you in the right direction. Your health is not the place where you want to cut corners! #registereddietitiannutritionist#healthyeatinghabits #healthygut#onlinenutritioncoach #nutritioncoaching #nutritiontips#fuelyourbodyright #justeatfood #guthealthmatters#goodguthealth #loveyourgut#happyhealthylife#wellnessjourney#wellpreneur #healthmatters#healthawareness#regulatesocialmedia#healthadvocate#dietitiansagainstfads#foodisnotmedicine#zurichdietitian#nutritionaz#plantbasedliving#dietitiansworld#dietitianinswitzerland
🥮APPLE CINNAMON CAKE WITH PEANUT BUTTER GLAZE!!!🥮 . . One of the most delicious cakes I’ve ever made, and you know what??..... THERE’S NOT A DROP OF SUGAR IN IT! • I think one of the biggest issues we have with teaching health to the next generation is that sugar is a TREAT. • Sugar isn’t just unhealthy because it can make you gain fat and rot your teeth. • There’s actually a direct correlation between sugar consumption and type 2 diabetes! 🤷♀️Why are we training our kids to turn to something deadly (not exaggerating) as a reward?!! • I’m not saying we should remove all sweets and give them carrots as a reward. But as you can see, there are so many ways to make sweet delicious treats without adding sugar! ⬆️This recipe above just used fruit and silan as sweeteners and it REALLY WORKS WONDERS! • I’m often asked by my 4-WEEK-FIT Challengers in our Live Q&A’s what sweeteners are a good substitute for sugar. So I wanted to share here a list of better alternatives to try: ✅Fruit! (Especially dates & bananas are crazy sweet!) ✅Silan (date honey). It’s less nutritious then raw dates, but still a good option. ✅Pure Maple Syrup / Raw Honey. Still have a similar effect on your blood sugar as sugar, but both very nutrient dense. . . I hope these tips were helpful! There’s no reason you can’t enjoy sweets once you cut out sugar. It’s all about knowing the right way to nourish our bodies and improve our health while ENJOYING LIFE!! • That’s what my 4-WEEK-FIT Challenge is all about! 💪I help the women in our community STAY ACCOUNTABLE to building a healthy enjoyable lifestyle through REALISTIC fitness and nutrition! ⚡️There are JUST 4 DAYS LEFT to join the October Challenge!!!⚡️ 💥If you’re ready to start building a healthy sustainable lifestyle, head over to the site to reserve your spot!💥 💗LINK IN BIO💗 https://www.ignitefitnessforwomen.com/monthly-online-fitness-challenges . .
BULKING & CUTTING FOODS . You should focus on different foods when you are cutting vs bulking, particularly when it comes to proteins. . When you are cutting, try and have leaner cuts of meat (sirloin tip steak, chicken breast, turkey), as not only do they have more protein per calorie, they’ll also help to keep you full for longer. . When bulking, it’s all about getting those calories in. Your protein intake isn’t AS important compared to when cutting. Go for some higher calorie meats (they’re often tastier); ribeye steaks, chicken legs and even bacon mmmmm. . It’s also helpful to try having carbs like pasta and rice when bulking. They’re very easy to consume in high quantities and are hella high in calories (ideal for bulking). . In contrast, when looking to cut, try replace these starchy carbs with more veg. Higher volume foods with a low calorie density will help keep you full for longer and make hitting your goals that bit easier. . If you've been stuck with your body and feel like you're kicking your tires, don't worry, there is hope. I've been in your shoes before, and there is light at the end of the tunnel. Try the adjustments in this post, and I guarantee you'll start making progress. I believe in you. - What are your favourite bulking and cutting foods? Let me know below @fit_souls_ #highprotein#getfitwithbola#bolafitnutrition#bolafit#musclegrowth#bolafitness#musclegain#nutritiontips#dublin#nutrition#fitfam
The ability is sustain and adhere to our diets consistently is the most important factor when it comes to achieving our health, fitness and weight loss goals. A diet we can stick to is one that will get us results. 👍 To often many of us are on the left side of this infographic, the “Restricted Fat Loss”. We are doing well at controlling our calories, but we are doing this by restricting and cutting out foods that we love because we believe they are “bad” or “unhealthy” for us. It is this restriction that leads to overrating and consequently a negative relationship with food. Over time the damage done causes us feel trapped in a vicious dieting cycle and we never make progress towards our goals. ❎ Together we need to move to the right side of this infographic and focus on the “Restrained Fat Loss.” One way to practice this method is to follow one of our favorite dieting rules – The 80/20 rule. The 80/20 rule is something all our supermum clients follow and it works a little something like this...⬇️ 80% of the calories we consume should come from nutrient rich foods, such us quality sources of protein, plenty of fruit and veg as well as healthy fats like avocados and nuts. 🥑 🍎 The other 20% of our diets can be left to enjoy whatever food we desire. This might be that bit of chocolate at night, the slice of cake at a birthday party or that glass of wine on the weekend. 🍫 🍰 The 20% allows us to still enjoy the “fun foods” without the need to restrict them and allows us more freedom and enjoyment in our diets which is a big factor in long term sustainability and adherence in our diets. ✅ If you would like to see an example of some amazing mums putting this method of “Restrained Fat Loss” and the 80/20 rule into practice, click the link in the bio and download the Supermum example meal plans. — Infographic from @cartergood . . . . #supermom#motherhood#mom#mummy
🌿🥛" BUTTERMILK "🥛🌿 ...A good source of calcium and vitamins, it can be included in the diet on a regular basis. . . 💯🌿🥛Buttermilk is low on fats and calories ,also high on proteins. . . 💯🥛🌿 A cup of buttermilk contains only 2.2 g of fat and 99 calories. . . 💯🥛🌿❤HEALTH BENEFITS: 1.Easy to digest 2. improves immunity. 3.The low fat content helps against cardiovascular diseases. 4.It reduces body heat and keeping you cool. 5. Healthy and better than carbonated beverages. . . 😁The name says "butter"..but believe me its doesn't contain any butter😉😄 . . 😇Follow & share @know_your_diet for more health tips. . 📥DM/Mail for personalised diet charts . . Thanks for visiting. . Buttermilk#Besttime#eat#diet#fit#diet#dietplan#lifestyle#foodporn#nutritionist#india_gram#dieta#holisticali#lifestyles#indiana#holistichealing#holistictips#yum#workout#knowyourdiet#foodphotography#followforfollowback#fitnessgoal#goals#habittracker#holistic#apple#instagrammers#habit#followforlikes#learnsomething#nutritiontips
Healthy Snacks for Back to School September marks the end of vacation for many. Schedules are often all over the place especially for parents to school going children. Back to school adverts loom around every corner and even fully-grown college-educated adults who no longer per take in studies can’t help but feel it. They are reminded of the times they went shopping for sweaters and notebooks. And of course, all the snacks they carried with them to school. Only thing is that these snacks are either all no longer on the shelves or were not really healthy to begin with. Most of the snacks parents feed their kids are often filled with thousand mystery ingredients. No one wants to feed their children foods with ingredients that they are unfamiliar with so here are four healthy snack options you can prepare for your kids this back to school: check this https://bit.ly/2m5IG1u Call Us: 1-866-591-3438 (DIET) #eathealthy#fitness#healthyfood#healthyliving#diet#nutritiontips#preciseportions#health#nutrition#eatwell#healthychoices#nutriologist#preciseportionskids#losingweight#portioncontrol#calories#weight#weightmanagement#eatinghabits
6 Diet Hacks For Fat Loss By @vatcheshakarian What's going on, friends. Before I get into these 6 diet hacks, make sure you are following me @vatcheshakarian for daily fat loss tips. I post daily. Fat loss is tough, we all know that. Here are some things you can do to make it easier. 1) Chewing gum. A stick of chewing gum contains about 5 calories and it is a nice way to curb your cravings. Sometimes we just want to chew on something, so instead of going to the vending machine for a snack, we can just chew on a 5 calorie stick of gum. Also, minty fresh breath! 2) Black Coffee. Black coffee contains caffeine, a natural appetite supressant. Also, black coffee is great because it only contains 2-3 calories per cup. This number changes if you choose to add sweeteners or cream. 3) Watermelon. Watermelon is great because it contains 32 calories per cup and you can eat a lot of it without 'spending' a lot of calories. Watermelon is mostly water, so you will feel full after eating some! Fruits / veggies in general are lower in calories and high in fiber. 4) Sparkling water. Sparkling water is just water but the bubbly sensation makes us feel more full. An ice cold can of sparkling water is very refreshing and it doesn't contain any calories. 5) Eat on smaller plates. This is a neat trick that people find helpful. If you eat food on a smaller plate and fill it up, your brain says "oh, this is a lot of food, it barely fits on the plate" 6) Walk more. Going on walks and getting your steps up is a great way to lose more fat throughout the week. Walking is underrated and it actually burns a decent amount of calories. Going on walks during your work breaks or in the morning/afternoon can really be beneficial to clear your head and burn some more calories. I hope these 6 diet hacks helped you out. Tag a friend who needs to see this information. - ~~~~~~~☯~~~~~~~ 🗣sfs @luxury.bil 💎