Whey protein is an excellent post-workout option—but that doesn’t mean you need to drink a shake. You can eat your whey instead! Ricotta cheese is rich in whey protein. Think of the classic nursery rhyme: curds and whey. In that analogy, cottage cheese is the curds, and ricotta cheese is the whey. Growing up, we…
The type of protein you consume after training can have a major impact on your results. Weight training breaks down muscle fibers and connective tissue. You then need to build that tissue back up and animal protein does a much better job than plant protein since it provides a greater spectrum of the raw materials…
In a research article titled Ethnopharmacology and Male Bodybuilders’ Lived Experience with Consuming Sports Nutrition Supplements in Canada, Brian Bailey found that bodybuilders often rely on personal experience and trusted sources when choosing sports nutrition supplements. (Read more here.) Bailey also noted a growing body of research on supplement efficacy in trained athletes. Among the…
If your goal is to get lean, it’s wise to limit fruit intake due to its sugar content. Consume fruit primarily on workout days: Stick with low-glycemic choices like berries, tart cherries, and grapefruit before training, and opt for high-glycemic fruits like bananas, pineapples, and figs after training. Watermelon is another great post-workout option—perhaps one…
Last month, we discussed the concept of avoiding carbs immediately after a workout and using amino acids instead. (Read more here.) Here’s another take on the no-carb post-workout approach—this time with a slight delay before consuming amino acids. Delaying Post-Workout Nutrition John Kiefer, author of Carb Back-Loading, shared his perspective during a discussion with IFBB…
During high-intensity training phases, a lower training volume means less energy expended. It’s important to adjust your calorie intake accordingly—otherwise, you risk storing excess calories as body fat. One way to manage this is by reducing carbohydrate intake, particularly post-workout. In fact, if body composition is a concern, you can skip post-workout carbs entirely and…