Posted By Dave Ruel
If you’re looking to maintain a lean physique, whether you’re currently on a fat loss diet plan and trying to lose excess fat or on a lean mass gaining phase and want to prevent fat gain, one thing that’s likely going through your mind is the ‘carbs at night’ issue.
Is eating carbohydrates at night acceptable? Or should you forgo them at all costs? And, what if you happen to be doing a workout late at night?
Are they then allowed or should you still avoid them to prevent fat gain?
Let’s look at the important facts that you need to know regarding carbohydrates late at night.
The Workout Timing Factor
The very first thing that you should always keep in mind regarding your carbohydrate intake is that for best results, you always want to try and place them right around the workout as much as possible.
This is when the muscles are most likely to store them in the cells as muscle glycogen and when they’re least likely to end up on your body as excess body fat.
Now, for those who are working out late at night, this poses a special scenario. Since you want to maximize your carbohydrate intake, this would mean taking in a huge dose of carbs before bed.
Will this create a problem? Read the rest of this entry »
Tags: eating carbs late at night, healthy late night snacks, late night eating, night workout
Posted in Nutrition Tips for Men, Nutrition Tips for Women | 26 Comments »
Posted By Dave Ruel
I love coffee!! There’s nothing like the smell of coffee to start off the day! Growing up, we did encounter a few myths about coffee. Some of them say that drinking coffee causes increased risks in causing heart diseases, hypertension, stunted growth and tooth decay. These claims were said to be controversial though.I researched more about coffee and found out that drinking appropriate amounts actually does have health benefits. Here are some of them:
ANTI-OXIDANTS
Coffee is rich in anti-oxidants that prevents oxidation, a process that causes damage to cells and contributes to aging. Anti-oxidants can also be found in most fruits and vegetables such as berries, beans and pecans but these are consumed less frequently as compared to coffee. In fact, a 2005 study found that Americans get more antioxidants from coffee than anywhere else. More than half of adults drink coffee daily, and the average coffee drinker downs about two-three cups each day.
IMPROVED MENTAL PERFORMANCE.
Caffeine in coffee is a well-known stimulant. Coffee promotes alertness, attention and wakefulness. The cup of coffee can also increase information processing.
TOOTH DECAY Read the rest of this entry »
Tags: coffee benefits, coffee informations, coffee nutrition, coffee side effects
Posted in Articles, Nutrition Tips for Men, Nutrition Tips for Women | 33 Comments »
Posted By Dave Ruel
One of the most important elements to eating healthy and achieving an ideal physique is getting in enough produce each day. Fruits and vegetables are loaded in vitamins, minerals, and antioxidants that will help to strengthen the immune system, protect against disease and help you recover faster than ever before from your workout sessions.
In addition to this, they’re going to liven up the taste of your meals, making each dish more palatable. But, one question that you might find yourself asking every now and then is whether fresh is any healthier than frozen.
Frozen certainly can be more convenient, but are you trading up nutrition for that convenience? Or, are they both virtually the same?
Let’s take a closer look at this topic and give you some points to consider.
The Issue Of Nutrient Density
The primary concern regarding frozen fruits and vegetables is whether they will be as nutrient dense as their fresh counterparts.
Interestingly enough, often frozen vegetables and fruits are even more nutrient dense than fresh are because they are picked at their prime point of ripeness for freezing. Since the ripeness of the produce does indicate the quality of total nutrients available this gives a leg up to choosing frozen.
The downfall to frozen however is you can’t be too sure that they are organically produced, so this could send up a red flag in the minds of many. Read the rest of this entry »
Tags: fresh or frozen vegetables, frozen vegetable nutrients
Posted in Nutrition Tips for Men, Nutrition Tips for Women | 8 Comments »
Posted By Dave Ruel
Today I wanted to share with you a great article written by a buddy of mine by the name of Joey Vaillancourt, author of Bones To Buff and my workout partner in our Insane Muscle Assault workout DVD series.
Joey explains about picking the right protein sources and some really important rules to follow to optimize your amino acid profile to build even more muscle.
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Start of Article
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Protein Bioavailability Explained by Joey Vaillancourt
If you are serious about building muscle or losing fat, then you should already be aware of the role protein plays in this process. Nutrition plays a vital role in both goals and protein’s are the building blocks and should be included in everyone’s meal plan on a daily basis. No exception.
If there was only one nutrient you should focus on getting in it should be protein.
Protein’s are used to build and repair muscle tissue. After working out and breaking down our muscles, protein is generally the foundation for repair.
Carbohydrates and fat act as an energy source for our bodies when we train; kind of like the gasoline you put in your car. Carbs also replenish glycogen levels in your muscles after intense weight training. Now that you have a bit more of an understanding regarding the background of all three (protein, carbs and fats) lets move on and start to go deeper with the information on protein.
Many people, including myself when I first started, are under the impression that a protein is a protein, period. Some people think they are getting enough protein from foods such as nuts, oats, rice and potatoes because there are small trace amounts of proteins in these foods even if not considered a protein source.
However, even though there are protein’s in these foods I mentioned above, they should not be considered a primary protein source.
Let me explain. Read the rest of this entry »
Tags: Best protein, Bones To Buff, Insane Muscle Assault, Protein Bioavailability
Posted in Muscle Building Nutrition Tips, Nutrition Tips for Men, Nutrition Tips for Women | 16 Comments »
Posted By Dave Ruel
Majority of us were born to like anything that tastes sweet. However, too much consumption may lead to excessive weight gain, obesity, high blood pressure, dental decay and diseases like diabetes and kidney damage. Today, people are starting to be health conscious and are looking for healthy ways in satisfying sweet cravings just like you were when you decided to follow my blog (Thank you 
)
WebMD defines artificial sweeteners as sugar substitutes. They are compounds that offer the sweetness of sugar without the same calories. They are anywhere from 30 to 8,000 times sweeter than sugar and as a result, they have much fewer calories than foods made with table sugar (sucrose). Each gram of refined table sugar contains 4 calories. Many sugar substitutes have zero calories per gram.
The American Dietetic Association has approved the following five FDA-approved artificial sweeteners for diabetics, children,and pregnant women:
- acesulfame-k (brand name Sunett, Sweet One)
- saccharine (Sweet ‘N Low, Sugar Twin)
- aspartame (NutraSweet, Equal)
- sucralose (Splenda)
- naotame
The FDA has established an “acceptable daily intake” (ADI) for each sweetener. This is the maximum amount considered safe to eat each day during your lifetime.
| Artificial sweetener |
ADI* |
Estimated ADI equivalent** |
Cook with? |
| Aspartame (NutraSweet, Equal) |
50 milligrams (mg) per kilogram (kg) |
18 to 19 cans of diet cola |
No |
| Saccharin (Sweet’N Low, SugarTwin) |
5 mg per kg |
9 to 12 packets of sweetener |
Yes |
| Acesulfame K (Sunett, Sweet One) |
15 mg per kg |
30 to 32 cans of diet lemon-lime soda*** |
Yes |
| Sucralose (Splenda) |
5 mg per kg |
6 cans of diet cola*** |
Yes |
*FDA-established acceptable daily intake (ADI) limit per kilogram (2.2 pounds) of body weight.
**Product-consumption equivalent for a person weighing 150 pounds (68 kilograms).
***These products usually contain more than one type of sweetener. Read the rest of this entry »
Tags: Artificial Sweeteners, Artificial Sweeteners recommendations, Artificial Sweeteners side effects, splenda, stevia
Posted in Nutrition Tips for Men | 13 Comments »
Posted By Dave Ruel
The Truth About Sodium
Ever try eating plain chicken breasts 3-4 times a day? I have in the past and it is not the most exciting thing in the world, trust me! The truth is, to stay consistent on any healthy eating plan will require you to experiment with recipes involving different spices and herbs.
But before you go and pour own some Sugary BBQ sauces and salt-laden spice mixes, you should first know how much sodium you actually need and the key difference between different forms of sodium.
Now sodium is essential to our diet. The truth is we need sodium. Sodium is often misunderstood by people thinking that it is bad for them.
To begin with, sodium is crucial for maintaining the health of every cell in the human body. It permeates the fluid between cells (often called the “extracellular fluid”) and another mineral, potassium, exists mainly on the inside of the cells (in the intracellular fluid). These two minerals need to be in constant dynamic balance so nutrient and waste can take place across cell membranes. If either of these minerals is deficient or in excess, cell permeability is compromised and the health of all the cells suffers. It is important to maintain fluid balance between cells in our body. Sodium also helps transmit nerve impulses and influences the contraction and relaxation of muscles.
Excessive Sodium and Too Little Sodium
Studies show that excessive salt consumption contributes to the development of high blood pressure but recent research shows that is also associated with strokes, calcium deficiency and osteoporosis, fluid retention, weight gain, stomach ulcers and stomach cancer.
However, reducing sodium too much can be just as harmful as consuming large amounts of it. Too little sodium can cause spasms, poor heart rhythms, sudden death and even increase the risk of heart attack in hypertensive patients. Understanding the role sodium plays in the body and the difference between “good” and “bad” sources of sodium will help you get the salt out of your diet while you still meet your sodium needs.
So How Much Sodium Do You Really Need?
According to the 2005 Dietary Guidelines for Americans:
- Don’t exceed 2,300 mg of sodium a day if you’re a healthy adult.
- Don’t exceed 1,500 mg of sodium a day if you have high blood pressure, kidney disease or diabetes or you’re middle-aged or older.
The main sources of sodium in the average U.S. diet are show in the photo here.
Keep in mind that these are upper limits, and less is usually best, especially if you’re sensitive to the effects of sodium. If you aren’t sure how much sodium your diet should include, it is always recommended to talk to your doctor.
The most evident source of sodium is salt. In fact, out tongue has a specific taste receptor that detects saltiness.
Sea Salt vs. Table Salt
Actually, sea salt and table salt have the same basic nutritional value. Read the rest of this entry »
Tags: anabolic cooking, salt content, Sodium, Sodium diet, sodium recommendations, Sodium recommended
Posted in Muscle Building Nutrition Tips, Nutrition Tips for Men | 2 Comments »
Posted By Dave Ruel
One issue that relates to both fat loss food and muscle building food that anyone who’s interested in changing their body composition should know is the difference between liver glycogen and muscle glycogen. Some people may not even know what the word ‘glycogen’ refers to so it’s important to get that figured out right off the bat before moving forward.
Glycogen is essentially the storage form of carbohydrates in the body. Whether you’re taking in starchy carbohydrate molecules or simple sugar molecules, these will get broken down into glucose in the body and then sent to various tissues for storage. When it’s in that storage form, it’s referred to as glycogen.
Now, let’s look at the differences between liver and muscle glycogen.
Muscle Glycogen
As the name suggests, muscle glycogen is going to be the storage place for carbohydrates in the muscle cells. How much muscle glycogen storage you have is going to be in direct relationship with how much lean muscle tissue you have.
In addition to that, how quickly you deplete this muscle glycogen will be determined by the intensity, duration, and frequency of physical activity you perform, with those who are much more active depleting it much more quickly.
Essentially, the more storage of muscle glycogen you have and the faster you deplete it, the more carbohydrates you can eat without risking them begin converted into body fat.
Liver Glycogen
On the other hand, liver glycogen is going to be the storage form of carbohydrates in the liver. Unfortunately unlike your muscle glycogen, its storage capacity is much more limited at about 50 grams per day for the average individual.
If more carbohydrates come into the body over and above this and they are not needed for direct energy, they will then get converted into body fat.
The Key Difference
Now, the key difference to remember is that the liver glycogen is made up of fructose molecules while the muscle glycogen is made up of glucose molecules. This then can clearly illustrate to you what happens when you eat certain types of foods. Read the rest of this entry »
Tags: building lean muscle, fat loss food, Muscle Building Diet, muscle building food
Posted in Articles, Fat Loss Nutrition Tips, Muscle Building Nutrition Tips, Nutrition Tips for Men, Nutrition Tips for Women | 36 Comments »
Posted By Dave Ruel
One thing that you absolutely must be sure you’re doing with your diet plan is getting sufficient protein. Protein is going to support proper lean muscle mass regeneration and help to keep your body running efficiently.
In addition to this, since protein helps to keep your blood sugar levels stable, it’ll ensure that you maintain your energy level throughout the entire day and more importantly in your hardcore workouts (which I assume you are doing? )
One of the best ways to take in sufficient protein is through a diet rich in red meat, as not only is red meat excellent for its protein content, but it’s also high in other nutrients as well.
Many people often fear red meat thinking it’s far too high in saturated fat to be included in a diet plan, but this isn’t the case at all.
Let’s have a look at some of the top red meat sources that you can choose from. Remember, there’s much more to red meat than lean beef. With these choices, you’ll get wide variety without sacrificing nutrition.
Moose
Even better than chicken, moose meat is a must-have for your diet plan. This source of protein contains 114 calories, 25 grams of protein, one gram of fat per 100 gram serving and is entirely carb free.
As far as your diet goes, it doesn’t get much better than that.
Moose meat is also rich in riboflavin, niacin, vitamin B6, phosphorus, zinc, and selenium, so is a great addition as far as micronutrients go as well.
Buffalo (Bison)
Even if you aren’t a hunter, you can still reap all the nutritional benefits that buffalo has to offer. While bison meat may be slightly pricier than other cuts of red meat, it’s well worth the cost.
Buffalo meat is low in sodium and an excellent source of iron, Vitamin B12, zinc, and selenium.
And if you are a little unsure as to what recipes you can actually use Bison or Buffalo meat in, check out one of the recipes I have for you below:
Tags: anabolic cooking, high protein recipe, muscle building food, Protein Sources, Red Meat, Venison
Posted in Articles, Muscle Building Nutrition Tips, Nutrition Tips for Men | 24 Comments »
Posted By Dave Ruel
Watch this video first!
Last weekend, while I was in Columbus, Ohio, I got to hang out with my good friend and fellow nutrition coach Kyle Leon. I’m always amazed to see how knowledgeable this guy is. He opens my eyes on different aspects of nutrition every time we talk. That’s why I like to share his knowledge with you guys!
I just posted a new video above. In In this video, Kyle shares 3 advanced nutrition techniques to get more muscle mass onto your body, without the packing on ugly body fat that covers up your abs when trying to build muscle.
These tips, especially the second one, will help you build muscle as fast as humanly possible – week after week – until you don’t recognize the body starring back at you in the mirror.
Hope you’ll enjoy that killer free info Kyle is sharing with us. Really cool for a guy who usually charges thousands of dollars for nutrition consultations.
But again I’m more than happy to hook you up with the best pros in the business
After you watched the first video above, check out this other video, and Kyle will explain the 3 BIGGEST mistakes you must address if you want to build NATURAL muscle while keeping your abs ripped.
===> 3 Biggest Muscle-Building Mistakes <== Click here
Posted in Diet / Meal Plans, Muscle Building Nutrition Tips, Nutrition Tips for Men, Videos | 9 Comments »
Posted By Dave Ruel
I have to be honest, I didn’t always shopped for high quality foods (from natural or organic sources for example). I used to be kind of care free about where my food was coming from and was never convinced of the true virtues of these healthy foods. Sincerely I think I was simply auto-convincing myself as I didn’t have access to better than average quality foods (I was raised in a small town).
That being said, things have changed, and we have now access to more good sources of natural and organic foods. Even though your typical super market will always have average quality foods, you now have health food stores that carry all kinds of great products.
The only problem I had when I started being more selective about my food sources is that instead of going to a “one-stop shop” to do your groceries, I have to go to multiple locations to find everything you need. Not convenient when you are super busy like I am…
As you probably know, I have great relationships with my local butcher and a local vegetables producer who both give me great deals on top quality meats and veggies.
For the rest, I turned to online grocery shopping. A few months ago, my buddy John Romaniello introduced me to to a guy named David Sinick. To my surprise, David was the owner of a natural and organic online shopping site…PERFECT! Exactly what I was looking for!
It’s easy, fast and convenient. The “store” is never closed, and I can shop from my office (or my couch, or bed, etc…ahah). That’s awesome..
Makes it easy to organize your purchases, you never “run out” of things, because can plan what you need to order (I usually order once a month). This way I don’t impulsively buy things I don’t need, which is usually the case at the grocery store…makes me save a lot of $$$ I have to say.
Another benefit: I’ve found that it’s easier to identify and compare cost per unit online and order totals are calculated as you go, helping you stick to a budget and avoid the embarrassment of asking the clerk to put items back in store. Plus online prices are pretty much always lower than “real life” prices.
So now, you will ask : “where is that cool store, Dave?”
Here it is: True Foods Market
They deliver just about anywhere in the world. If you’re trying to eat healthy natural products, but you live in a small town or just don’t have access to high quality foods, you can still have access to great qualityfood.
Anyway, no matter where you live, True Foods will hook you up. Plus, they have the one of the largest selections of healthy and organic food that I’ve seen.
Of course they don’t sell meat, fish,eggs or other delicate items that don’t ship well. Thankfully you can get organic eggs just about anywhere (including 7-11).
So, do I buy EVERYTHING online now? No, of course not. As I said earlier, I still deal with my local producers to buy fresh produce And I also run to the supermarket from times to times, but only about once or twice a month now…
Below you can download a copy of my True Foods usual grocery shopping list, I added all the links so you can go directly to the product pages without searching. Hope you’ll like it
Click on image to download my grocery shopping list
What do you think of this style of shopping? Is this something that can be useful to you? Just let me know be commenting below!
Posted in Articles, Diet / Meal Plans, General Nutrition Tips, Nutrition Tips for Men, Nutrition Tips for Women | 4 Comments »
