Coach Ryan here with a power-packed nutrition tip! Today we’re going to talk about optimizing your protein intake to maximize your muscle mass.
There is a LOT of confusion on the web regarding how much protein to eat and when you should eat this protein if you want to get as jacked and strong as humanly possible.
I believe this confusion stems from a combination of old iron-dungeon bodybuilding myths that refuse to die, overly sensational marketing from unethical supplement marketing companies, and today’s pop-culture of IG fitness celebs who don’t know their occiput from their anus.
I want to keep this extremely simple for you with some practical, easy to follow tips spread out over the next 2 posts.
In order to maximize your body’s muscle protein synthesis response to food, you MUST follow these FIVE protein rules:
1. Eat complete proteins at each feeding. Complete proteins are sources that contain all of the essential amino acids. EAAs are amino acids that your body cannot manufacture on it’s own, and must get from the diet. If you eat animal protein for your meals, you can rest easy knowing that each protein feeding is maximizing your ability to build and maintain muscle. If you make the choice to eat a vegan or vegetarian diet, you will need to ensure you are combining the correct foods in correct ratios to achieve a complete protein with each feeding. It requires more homework and diligence on your part, but it can be done!
2. Eat sufficient total protein per day. In order to maximize your lean body mass, you need between 0.8 – 1.5 grams of protein per pound of body weight per day. It seems like a wide range, but it’s explainable by your current caloric state. When in a calorie surplus, you are in an overall anabolic state, so you don’t require as much protein to build and maintain muscle. In a surplus, you can get away with the lower end of the protein range. On the flip side of the spectrum, if you are in a heavy calorie deficit to get leaner, then you need MORE protein as your rate of muscle protein breakdown will be much higher in a calorie deficit than it is in a surplus or in maintenance.
Get to work on these first 2 principles and we’ll be back shortly with 3 more non-negotiable protein rules that you MUST follow in order to maximize your muscle mass.
If you want to learn more about calories, macronutrients, different diet structures, peri-workout nutrition, meal-timing, eating for performance and more, stay tuned for our upcoming nutrition webinar series.
同時也有5部Youtube影片,追蹤數超過250萬的網紅Joanna Soh Official,也在其Youtube影片中提到,Download my Fitness App here: https://www.fiolife.com/ SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/ ...
「myths about nutrition」的推薦目錄:
- 關於myths about nutrition 在 Kenneth Strength Training - 盧恩澤教練 Facebook 的最佳解答
- 關於myths about nutrition 在 Trainer Singh Facebook 的最佳解答
- 關於myths about nutrition 在 Foodeverywhere Facebook 的精選貼文
- 關於myths about nutrition 在 Joanna Soh Official Youtube 的最讚貼文
- 關於myths about nutrition 在 Linora Low Youtube 的最讚貼文
- 關於myths about nutrition 在 Fitjunctions Youtube 的最佳貼文
myths about nutrition 在 Trainer Singh Facebook 的最佳解答
Hello every body! So coming Monday there will be another talk with @cavan_tan
The co-founder of @elite_corenutrition .
We will be discussing all the important questions and myths about the use of supplements in the fitness industry.
Day: Monday
Date: 20th July 2020
Time: 9pm
Do watch us , thank you!!
.
.
.
#trainersingh #talkshow #fitness #nutrition #workshops #live
myths about nutrition 在 Foodeverywhere Facebook 的精選貼文
Highlighting myth number 4!!
The Biggest Plant-Based Eating Myths That Nutritionists Want You To Stop Believing https://www.forbes.com/sites/nomanazish/2020/04/30/the-biggest-plant-based-eating-myths-that-nutritionists-want-you-to-stop-believing/
myths about nutrition 在 Joanna Soh Official Youtube 的最讚貼文
Download my Fitness App here: https://www.fiolife.com/ SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/
7 Fitness Myths to Stop Believing: Diet, Training & Cardio | Joanna Soh
With so much of information available out there, I’m sure you’ve come across lots of different fitness advice. It can get really confusing on what works, and what is too good to be true. These are some common fitness misconceptions and also questions I get asked on a daily basis! Watch this video and let's get the facts RIGHT!
1) I want to TURN my Fats into Muscles
2) I can eat whatever I want, because I workout
3) Can I only do cardio and not lift weights?
4) I will gain fat once I stop lifting weights
5) I want to only reduce my hips or belly fats
6) Eating carbs will make me fat!
7) Longer workout produces better results
The more you learn about your own body through nutrition and training, and the more you educate yourself in all areas of fitness, the better you will be in creating and implementing these information and techniques that will help you achieve your fitness goals.
SHARE this video on!!
________________
Weight Loss Tips: https://www.youtube.com/playlist?list=PLyP8pbBMxcsjSQjf_2V8ZJku_njMfh_Zm
Weight Loss Meal Plan & Recipes: https://www.youtube.com/playlist?list=PLyP8pbBMxcsiVZKn2idlOzVppEmkQuXBp
Abs & Core Workout: https://www.youtube.com/playlist?list=PLyP8pbBMxcsi0MwwHzR5tWUjphLt7vt5q
Crazy Workout Challenges: https://youtube.com/watch?v=g83v1m2P4_g&list=PLyP8pbBMxcsgw079OkBK0o-sjKzX4qE0Jm
________________
Record a video or take a picture of you doing the workout, tag me @JoannaSohOfficial #JSohActive
I'm a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 10 years of experience.
Stay connected and follow me:
Joanna Soh:
http://joannasoh.com/
https://www.instagram.com/joannasohofficial/
https://www.facebook.com/joannasohofficial/
https://www.youtube.com/user/joannasohofficial
https://twitter.com/Joanna_Soh
(Subscribe to my website for printable workouts & recipes)
My Fitness App
https://www.instagram.com/fio.app
https://www.facebook.com/fioapp
________________
7 Fitness Myths to Stop Believing: Diet, Training & Cardio | Joanna Soh
![post-title](https://i.ytimg.com/vi/6Qznqt0Z3wA/hqdefault.jpg?sqp=-oaymwEbCKgBEF5IVfKriqkDDggBFQAAiEIYAXABwAEG&rs=AOn4CLBLUfld03ix4uDDyfUQUazSRTEH4g)
myths about nutrition 在 Linora Low Youtube 的最讚貼文
I had the absolute pleasure of speaking with Torre Washington whom I met last year at the Shawn Rhoden Classic I competed in. A casual chat about this cool Rastafarian Vegan on his life, we debunk a couple of myths and spoke about being one of the Master Coaches on Centr - Chris Hemsworth's new health and fitness app!
For easy reference, you can click on the time stamps below for each question. Thank you for watching!
1. Who is Torre Washington? 0:55
2. Rastafarian Belief? 3:04
3. Vegan Benefits? 5:45
4. How to handle the carb increase? 9:55
5. How to adapt a vegan nutrition? 14:10
6. Do you take any supplements? 16:35
7. Where do you get your protein? 21:10
8. Why do some vegans look malnourished? 25:55
9. Where do you get your fish oil aka Omega 3S? 28:43
10. Better to cook or eat veggies raw? 29:37
11. How often do you meal prep? 31:22
12. Tell us more about Centr. 33:22
13. Lightning Round 36:31
Find Torre Washington here:
www.torrewashington.com/
instagram.com/torre.washington/
youtube.com/torrewashingtonofficial/
You can find me here
Website: http://www.linoralow.com
Facebook:http://facebook.com/linoralow
Instagram: http://instagram.com/linoralow
Twitter: @http://twitter.com/linoralow
Snapchat: linoralow
![post-title](https://i.ytimg.com/vi/jO94QmgvHYk/hqdefault.jpg)
myths about nutrition 在 Fitjunctions Youtube 的最佳貼文
ชอบกินของอร่อย แต่อยากหุ่นดี อย่าลืมกด SUBSCRIBE
งานวิจัย และโปรแกรม โภชนาการ / ตารางออกกำลังกาย
แปะลิงค์ไว้ข้างล่างนะครับ ดูจบ อ่านต่อได้
►ถ้ายังไม่มีโปรแกรม การกิน ตารางออกกำลังกาย Line มาที่นี่ @fitshop
https://line.me/R/ti/p/%40fitshop
►อยากมีเทรนเนอร์ และนักกายภาพบำบัดส่วนตัว
สอนท่าที่ถูกต้อง Focus กล้ามเนื้อโดนๆ เน้นๆและโภชนาการ
ไม่อดอาหาร ไม่หักโหม บาดเจ็บมาก่อน ก็เทรนได้
มาเทรนที่ Fit Junctions Line: @fitjunctions
https://line.me/R/ti/p/%40fitjunctions
Instagram พี่ฟ้าใส @fassai
ติดต่องานโฆษณาทาง Youtube ที่
creator.info.th@casting-asia.com
ติดต่องาน โฆษณาทาง Facebook , IG สัมมนา ? 089-781-4163
#fitjunctions #askfassai
งานวิจัย และอ้างอิง
องค์การอนามัยโลก พูดถึง "สาเหตุ" ของความอ้วน ว่ามาจากพลังงาน ที่มากเกิน (ซึ่งมาจากหลายๆแหล่ง และพฤติกรรม น้ำตาลก็มีส่วน แต่ไม่ใช่ต้นเหตุเดียว)
http://www.who.int/news-room/fact-sheets/detail/obesity-and-overweight
องค์กรเบาหวาน UK พูดถึงน้ำตาล ว่าไม่ใช่ "ต้นเหตุ" ของเบาหวาน
https://www.diabetes.org.uk/guide-to-diabetes/enjoy-food/eating-with-diabetes/diabetes-food-myths/myth-sugar-causes-diabetes
https://www.precisionnutrition.com/truth-about-sugar
(ลิงค์นี้ รวมไว้ 10+ งาน)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3777747
https://www.ncbi.nlm.nih.gov/pubmed/9094871
https://jamanetwork.com/journals/jama/article-abstract/2673150
https://examine.com/nutrition/low-fat-vs-low-carb-for-weight-loss/
https://academic.oup.com/ajcn/article/79/5/899S/4690223
เสริม: คำว่า Correlation (การมีความเกี่ยวข้อง) กับ Causation (เหตุผล)
มันไม่เหมือนกัน
ทั่วโลกยอมรับว่า น้ำตาล "เกี่ยว" กับความอ้วนจริง
แต่ส่วนใหญ่ ไม่ฟันธง ว่าเป็น "ต้นเหตุ"
เพราะ Factors หรือปัจจัยต้นเหตุมันเยอะมาก
เริ่มจากพฤติกรรมของผู้บริโภค
ที่ไม่รู้ว่าต้องกินอะไร เท่าไหร่ เมื่อไหร่
ดังนั้นโทษน้ำตาลอย่างเดียวไม่ได้นะ
![post-title](https://i.ytimg.com/vi/Jvw6MvqndxE/hqdefault.jpg)