Let’s first get this out of the way. This post is not to say you MUST eat carbs. If low carb or keto is your thing and you’re seeing good results, then keep at it. And for certain populations, a low carb diet is certainly warranted. However, for many people, especially those who are active, eating carbs does have a myriad of benefits and therefore can be included in the diet without stalling progress, given overall caloric intake is accounted for.
Carbs are our body’s primary fuel source, and when you eat them they are immediately available for energy. It might be a good idea to consume some carbs before heading into a hard workout, especially if you will be performing high intensity activity (think Crossfit) as you will be relying on glucose for fuel.
Weight lifting and other forms of high intensity training deplete the muscles of glycogen, the stored form of carbohydrate, and what the body uses for energy while training. You want to replenish those stores in the hours after training so that you have that fuel to use later on. Carbs also aid in muscle building by providing the insulin necessary to stimulate protein synthesis and halt protein breakdown.
Carbs like fruits, vegetables, potatoes, root vegetables, and beans are a good source of both soluble and insoluble fiber as well as vitamins and minerals. While it’s ok to eat some more refined carbs, the bulk of your intake should be of the nutrient dense variety.
Carbs help raise the feel good neurotransmitter, serotonin, which can improve mood and provide a sense of calm. Consuming a portion of carbs with dinner will help put you in a relaxed state. Carbs also inhibit cortisol, which when elevated can keep you awake.
Your thyroid controls every function in your body, so you want it to be working properly. Glucose is necessary to convert T4 to the active form of T3, which is what delivers energy to the cells. Going too low carb can impair this process.
Low carb diets can work but often aren’t sustainable long term. You’ll need to find your own unique carb tolerance, but by keeping some in your diet, you will increase satisfaction and the likelihood of staying on track.
aight y'all today i got a lillllll crazy and literally went to the gym after work at 10pm when i gotta be to work at 9AM😅 this was my second time at the gym today!!!! i probably shouldn't have gone bc ima be SOOOO SORE tomorrow but hey🤷🏻♀️ i feel good about myself so🤙🏻tonight i did:
•1 mile on the treadmill with incline between 10.0-15.0 (cool down last .20 miles) and speed between 3.0-4.4mph
•50 squats with weights on both sides at 10Ib
•50 arm pull downs with the rod and weight at 30Ib
•50 arm pull ups with weight at 30Ib
•50 arm pull downs with the rope and weight at 30Ib
Starting to get a little obsessed with making raw clean treats! 🙊
Today's healthy creation is a
Chocolate mint protein slice 🍫🍫🍫
If you are a mint slice lover and just starting out in the clean treat world and want something easy to make then this is FOR YOU!!
Recipe is as follows:
2 cups cashews
1/3 cup cacao powder
1/2 cup dates
1/2 cup fine coconut
1/2 teaspoon peppermint oil
1 scoop supernatural chocolate wild protein from @asnerina
2 tablespoons melted coconut oil
All you need to do it:
Blend cashews until fine, then the cacao.
Add everything else then press into a tin, freeze for a while 👏 DONE ✅
If you saw my insta story I also made a raw lime cheesecake... I'll upload that soon 😜
@aust_sports_nutrition @asnhunter #cleantreats
If you were to Google “ why am I not losing weight?” you go to a whole collection of websites that would potentially send you to another site and then to a place where they try to sell you a supplement or the “wonder-cure” for weight loss. Sorry, for that. You may have googled that question and it brought you here. Cool! So, let’s get straight to the point. ⠀
New blog post - Link in bio 🌱
Post 10km run 🏃 fueling with a bowl of goodness 🍚. This is my veggie "fried rice" that I make very regularly.
Ingredients: (Serves 4)
- 1 (250g) bag Coles Brocolli and Cauliflower Rice - 1 (250g) bag of Sunrice Brown Rice Microwave Sachet
- 3 Eggs 🍳 - 1Red Capsicum - 1/2 Tin Corn 🌽 - 1 Large Zucchini - 3 Carrots 🥕 - 1 Onion - About 10 mushrooms 🍄 - 1 Cup Frozen Peas - Soy Sauce
Method: • Cook the egg first, then transfer to a seperate plate and cut into pieces. Also, cook the peas separately first.
• Cut all the veggies and sauté until soft but still a little crunchy. • Cook the rice sachets following packet directions and add to veggie pan
• Mix and add some soy sauce
• Add the egg and peas, mix and serve.
Sometimes I'll add chicken or salmon on top, but I didn't have any today. Sometimes as well, I'll add in a few pieces of bacon, but I also didn't have any.
You wouldn't even know that you're getting a massive serve with only 1/4 cup of rice.
Como bien es sabido, para perder peso se necesita una restricción calórica, de hecho, hay muchísimas formas de perder grasa. Se puede adelgazar perfectamente comiendo pistachos o comiendo pretzels (si hablamos en igualdad de calorías) sin embargo, los procesos metabólicos en cada persona son distintos, no todo el mundo puede darse esos lujos a cada rato, personas con obesidad, diabetes, sobrepeso, problemas en la presión y un sin número de enfermedades, tienen respuestas distintas en sus cuerpos que una persona promedio, por eso siempre es más importante (en mi opinión) fijarnos en nutrientes e ingredientes, que simplemente en "calorías para perder o ganar peso"
Apparently dancing salsa all weekend long doesn't burn #calories 🤦🏽♂️
Had to go H.A.M. to get back to form from all the mofongo/fried plantains/fried empanadas/beer/rum/birthday cake #fatkidtours
Crushed It! 💪🏾 #gainzweremade
8 RDs 300m row (3 Best times)
40 (:45 sec Sprints/:30 sec Recovery)(1x5)
Recovery :20 in transition / 1 min after rower
BB Squat (4x10,4x8,5x5)
DB Rev Lunge (3x10)
BB Hip Thursts (4x10)
DB RDLs (4x 10)
DB Step Ups (3x10)
Prone Leg Curl (3x10)
DB Lateral Lunges (3x10)
Grilled Chicken/Spinach kid of night 😩