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How to eat before a Triathlon?
January 01, 2020
Question: How many days of carbs loading should I do prior to a triathlon?
Answer: Before an endurance race, like triathlon, it is recommended to do 3 days of carbs loading. It does not mean you suppose to eat 6 huge pasta meals every day. You do need to increase your daily amount of carbs, but to make sure you spared them between your meals through the day. Also, make sure you drink plenty of water to prevent dehydration.
Question: I'm at a weight plateau--I can't seem to lose the last 10 pounds. What's the best way to get past this and down to my target weight?
Answer: A plateau is a normal stage in a healthy weight loss process. It could be happening a few times, but if you feel you got stoked, you need to figure out how to create again a daily calorie deficiency. There are two ways: 1) Change your diet; reduce meals portions and eat less fat. 2) Increase/change your weekly exercise routine in order to burn more calories.
What to eat in the morning after a cardio workout?
January 01, 2020
Question: What is the best type of meal to eat in the morning following a cardio workout (i.e. a long, slow run or a fast, short run)?
Answer: The aim: Enable rebuilding of the muscles and restoration of the glycogen stores in the muscles. After intense exercise and/or a long run, you should eat within 30-45 minutes (carbs + proteins). The carbs need to be 3-4 times more than the protein: A sandwich/yogurt + granola + fruits/Omelet + bread + cheese + salad/Smoothie of fruits + milk. After a short/slow run, you don’t need that much. A fruit or yogurt will be enough.
Quetion: I've been enjoying apples as a snack but I'm worried having 4 a day is too much. What is a comfortable limit for apples for a 170lb male? (nutrition)
Answer: There shouldn’t be any problem eating 4 apples a day if you don’t have and health problems (diabetes, obesity). However, it is recommended to eat a variety of fruits a day, in order to get a wider supply of essential vitamins and minerals. For example: berries, orange, banana and more
Question: Is there an easy at-home way to determine your body's fat percentage?
Answer: Yes, you could buy an electronic scale that will measure your body’s fat percentages. Sometime, those scales are not very aquert, but they will still show you a change in trend, and you would know if you are losing fat or gaining. If you want to buy one, look for the type that measure in 4 places (legs & hands) and not just measuring the legs.
Question: What should you eat before a workout? Esp if you are running 3-4 miles?
Answer: 3-4 miles run is a good workout but it is not a long-distance run, so you don’t need to eat a lot before you start. The best thing is to eat 30-15 min before starting, foods rich in carbohydrates that are easy to digest. For example: A fresh fruit or 2-3 dried fruits. A small amount of dried cranberries/raisins or 1-2 dates will be great way to supply energy as a jump-start for the run.
Answer: Yes! Very much! If you what to help your body to burn fat more efficiently you must have a good night sleep (at least 7 h). Without it, the growth hormone (GH) metabolism will not be working the same. The fat burning process will not be working as well as it could. You will be tired and hungry for more carbs (30-40% more) and feel that your body is not cooperate with you.
Question: How does the metabolism affected by working out? Can too much working out negatively affect the metabolism?
Answer: 24 hours after working out your metabolism will be higher. The more intense workout, the higher metabolism after it. There could be a negatively affect if you train too much and don’t give enough time to your body to recover. It is called “Over Training” and it is not health. Make sure you give your body adequate time to recover between each workout and listen to your body if it need more rest.
Question: Is walking better at burning calories/fat than running?
Answer: Not necessarily. At the same time frame, you will burn more calories when you run. If you will walk/run the same distance, you will burn the same amount of calories per workout, but you also need to take in concern the amount of calories you burning during the recovery. Running is more intense than waking, that why you will burn more at the recovery after a run.
Question: What type of cardio is best for losing fat? Long slow cardio (running on treadmill at low speed) or high intensity interval training?
Answer: HIIT is conceder to be the most efficient workout for fat burning and losing weight. It is not long, you can do the intervals according to your fitness level, and they concede to be safe (less injures). Long distance running is also great to promote fat boring, But it demand a longer time of exercise and not all everyone is capable to do it. That why HIIT is the most recommended type of workout.
Question: What is the current official consensus on the nutritional value of eggs? I've read articles ranging from 'they're worse than cigarettes' to 'they're the next superfood' - I'm sure the truth is somewhere in-between but what is it? (nutrition)
Answer: An egg is a very important food with high quality protein (many essential amino acids), vitamins and mineral. The egg’s “bad” name is because of the high amount of cholesterol in the yolk. If you are training regularly and don’t have high cholesterol, you can eat a whole egg almost every day. If you have high cholesterol, then only 3 times a week.
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Question: I have started taking ZMA on heavy weightlifting days. And, its been working like magic. I am experiencing no to very little DOMS. Does it have any side effects?
Answer: Taking ZMA is safe and there are no major side effects that I know of. I would recommend to use the ZMA on a high training load periods and not all year long. For example, take it for a period of 6-8 in a row and then take a break for a few weeks. You could continue to take magnesium supplement to help the body recover from the workout.