Meal Planning Coach: Create Meal Plans, Coach Others & Build Your Business | Felix Harder | Skillshare

Meal Planning Coach: Create Meal Plans, Coach Others & Build Your Business

Felix Harder, Fitness Coach & Amazon Best-Selling Author

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69 Lessons (3h 20m)
    • 1. Course Overview

      2:20
    • 2. The role and resposibilities of a coach

      1:48
    • 3. What are calories

      4:43
    • 4. What is protein

      2:58
    • 5. How much protein should you eat

      4:08
    • 6. What is fat

      4:07
    • 7. How much fat should you eat

      4:47
    • 8. What are carbohydrates

      3:13
    • 9. The different carbs explained

      6:09
    • 10. How many carbs should you eat

      3:57
    • 11. Meal timing Introduction

      0:59
    • 12. When to eat protein

      4:37
    • 13. When to eat carbs

      1:52
    • 14. When to eat fat

      1:38
    • 15. Foods introdution

      2:05
    • 16. Protein quality

      2:42
    • 17. Carbohydrate quality

      3:13
    • 18. Fat quality

      1:19
    • 19. Energy Metabolism introduction

      1:52
    • 20. Aerobic vs anerobic energy metabolism

      2:06
    • 21. Digestion introduction

      2:33
    • 22. Carb digestion

      1:46
    • 23. Protein digestion

      2:01
    • 24. Fat digestion

      1:31
    • 25. Client Assessment Introduction

      1:06
    • 26. Client Interview

      4:25
    • 27. How to set SMART goals

      5:44
    • 28. How to create a meal plan for a client

      9:08
    • 29. How to calculate your BMI

      2:57
    • 30. Determining your daily calorie needs

      3:15
    • 31. How to take cutting breaks

      5:03
    • 32. Is starvation mode real

      3:11
    • 33. The perfect pre-workout meal

      4:19
    • 34. The perfect post workout meal

      2:06
    • 35. Adjusting your meal plan to build muscle

      4:18
    • 36. The right foods for muscle growth

      2:12
    • 37. The right foods to boost testosterone

      4:28
    • 38. Common trends explained

      0:50
    • 39. Gluten free explained

      3:27
    • 40. Paleo explained

      3:37
    • 41. Low carb explained

      3:23
    • 42. Intermittent Fasting Explained

      3:16
    • 43. Vegan explained

      5:24
    • 44. Keto explained

      5:50
    • 45. Different meal plans for athletes

      0:39
    • 46. Meal planning for strength training

      1:51
    • 47. Meal planning for endurance training

      1:50
    • 48. Meal planning for balls sports and martial arts

      1:58
    • 49. Supplements introduction

      0:31
    • 50. BCAA

      4:17
    • 51. Caffeine

      3:52
    • 52. Fish Oil

      2:56
    • 53. Glutamine

      4:48
    • 54. Whey Protein

      6:28
    • 55. Why multivitmains aren't a good idea

      2:05
    • 56. Vitamin A

      2:39
    • 57. Vitamin B

      1:56
    • 58. Vitamin C

      2:38
    • 59. Vitamin D

      1:41
    • 60. Vitamin E

      1:13
    • 61. Vitamin K

      1:18
    • 62. Calcium

      2:59
    • 63. Magnesium

      1:20
    • 64. Phosphorus

      1:06
    • 65. Potassium

      1:06
    • 66. Sodium

      0:55
    • 67. Copper

      1:22
    • 68. Iron

      0:58
    • 69. Zinc

      1:32
14 students are watching this class

About This Class

Learn How To Become A  Coach, Work With Clients And Grow Your Coaching Business

Hi, I'm Felix Harder health coach and Amazon best sellers. My "Meal Planning Coach Course" is designed for anyone who wants to coach others about meal planning and healthy eating.

In this course I will take you through the process of becoming a meal planning expert step by step. You will learn everything you need to know about the fundamentals of good meal plans and how to design your very own for you or your clients. 

Researching and gathering all the knowledge you need to coach others takes a lot of time, so I created this course as a complete program to teach you everything there is to know about meal planning:

- Meal Planning Theory (Calories, Macronutrient, Micronutrients etc.)
- Meal Planning Practice (Create meal plans for health & muscle growth)
- Working with clients (assessing their eating habits & helping them see results fast)

Here Is What's Inside The Program:

Theory

  • Everything You Need To Know About Calories, Protein, Carbs & Fat

  • How To Determine Your Optimal Calorie Intake

  • Energy Metabolism

  • Protein, Carb & Fat Digestion 

Helping Clients Get Fit

  • Is Starvation Mode Real?

  • Explaining Unexpected Weight Changes

Helping Clients Build Muscle

  • How To Create Meal Plans For Muscle Gains

  • When To Eat For Optimal Results (Pre- & Post-Workout Meals)

  • How Many Meal  Should You Eat?

  • The Best Foods For Muscle Growth

Eating Trends Explained:

  • Gluten Free

  • Low Carb

  • Paleo

  • Intermittent Fastin

  • Veganism

  • Keto

Vitamins & Minerals:

  • Vitamins A - K Explained (How Much Do You Need)

  • Minerals: Calcium - Zinc

  • The Ideal Water Intake

  • Why You Should Avoid Multivitamins

Supplements (Find Out If You Really Need Them):

  • Whey Protein

  • Creatine

  • Fish-Oil

  • BCAAs

  • Glutamine

Transcripts

1. Course Overview: if you want to the common diet coach and learn everything there is to know helping others achieve their fitness goals. And this is the right course. Hi, I'm feeling far certified nutritionists and diet coach. In this course, I will take you through the process of becoming one yourself. You will learn everything you need to know about nutrition and how to design your very own meal. Time for yourself, where clients researching and gathering all the knowledge you need to coach others takes a lot of time. So I created this course as a complete program to teach you everything there is to know about designing diets. First, you will learn about nutrition theory and concepts such as calories, micronutrients, vitamins and minerals. Next, take you through the process of working with clients and helping them find smart. Diagnose. Lastly, you must get a complete overview of all the common diets off their, such as paleo vegan, ketogenic or intermittent fasting nights. You will learn how they work and who they're meant. Along the course, you will learn the roles and responsibilities of a diet coach, the digestive system and how our body metabolizes food for energy. How do you assess your clients before working with them and the right supplements for any kind of diet? In my time as a diet coach, I've worked with thousands of students around the world, each with a different background. Obviously, the diet of an athlete wants to optimize. Performance needs to be different from the diet of the average first. So in the course you will learn which type of diet is right for your client seats. Of course, you can also just feel them. One of the sample die plans that provide and start with that. If you want to build up your own coaching business being online or in person, it's important you equip yourself with the knowledge of how to correctly work with your students and understanding their points. This course is designed to develop your professional and personal life. That means it's not just for professionals but also for beginners. Want to improve their own diets? You don't have to have any students yet, and all you need is an interest in nutrition to get started. The program is made up of multiple downloadable worksheets, e books and other printable resource is if you sign up you get access to all of them and can study anywhere in an eight. I want to thank you for checking out my course, and if you liked it so far, make sure to watch the preview clips and read the description. 2. The role and resposibilities of a coach: becoming a diet coach is all about helping others improve their nutrition and eating habits . There's usually includes supporting them in their health goals, be it to build muscle loose, fed or simply live a healthier life. Fulfilling this rule also comes with a few responsibilities. First, you need to be able to teach and help people diet properly. This includes knowing about the fundamentals of nutrition, science, the most common diets, how they work and deciding which is right for your client course. You also need to be a mental coach, so you not only want to teach people but also motivate them. Fitness and healthy eating should be your passion, and the more you share your passion with others, the more impact you can have on their lives showing them how to die correctly. It's just part of that. As you probably know, fitness and dieting is a lifestyle, so you want to help your clients adopt this lifestyle and show them that eating healthy can be fun and doesn't have to be boring. The best way to do this is by designing individual diet programs for each of your clients. That way, you can tailor the meal plan to their specific goals and make sure that they don't have to eat something they don't like. For example, many people don't like rice and chicken, which is included in just about any fitness meal. Plan out there no problem. Sit down with them and figure out what foods they might like. More. As you will see, the most important step is adjusting their diet to their preferences and not the other way around. Once you two have come up with a meal plan, you also want to help client through the ups and downs of dieting. This means tracking their progress and making adjustments along the way. Please understand that a good diet coach has the potential to change lives. If you use your knowledge and expertise correctly, you will not only earn a living doing what you love but also help others achieve their personal goals. This really can be a dream job 3. What are calories: calories are always the most important factor in your diet. But unfortunately, many people misunderstand them. Or don't really know what calories rule in your diet is. What you need to know is that calories. Determine how much weight you can gain or lose in a specific time. From a scientific standpoint, this is called the first Law of Thermodynamics, which states that energy cannot be created or destroyed. It can only be transformed from one type to another in a dieting context. The first law of thermodynamics states that your body weight is dependent on Lee on the difference between the number of calories that you consume versus the number of calories that you burn, which is known as your calorie balance. Before I explain that three types of calorie balances let's first talk about what the calorie actually is. A calorie is the amount of energy needed to raise the temperature off one leader of water by one degree Celsius. Just as a side note, I'm talking about food calories here, also known as large calories or a kilo calories. These air the calories that you will find on food packaging. There are also small calories, which are used more in a scientific context, and one large calorie equals 1000 small calories. What all this means is that a calorie is a unit off energy measurement. When you eat food, you're consuming the energy that distort in the food. Your body then uses Theo Energy to produce movement and to keep your organism alive. Alternatively, if not all of the energy issues right away, it can also be stored for later use. Some energy can be stored in the muscles and liver s glycogen, but these stores Philip pretty quickly, so your body will then store any additional calories in the form of body fat. Let's now talk about calorie balances. There are three different states of calorie balance, and you can only be in one state at any given time. The first stage is a negative calorie balance. This occurs when someone burns more calories than he or she consumes. Here, your body needs more calories to produce energy for your daily functions than it gets from your food. That means it has to make up the difference by burning stored energy so you will lose weight because the necessary energy will come from the breakdown of body tissue and negative calorie balance always results and weight loss per definition. This can sometimes be masked by changes in water retention. But if we exclude this factor than there have been zero exceptions and medical history so far discovered, the second state is in neutral calorie balance. Here, a person's intake of calories is the same as he or she burns through body processes and exercise. That means all the calories you consume will be used for something, be it to keep you alive or to fuel your workouts. Because there are no calories left. Afterwards, your weight will remain stable. No, of course, calorie intakes and activities on any given day are not going to be 100% the same. But over the course of weeks and months, the neutral calorie balance is possible. If you wait hasn't changed over the last few months, your calorie balance was probably neutral. The third and last state is a positive calorie balance here. More energy is consumed through food, then is being burned to produce body processes or movement. As I explained before, in this case, the extra calories are stored is either glycogen and the muscle and liver or is fat. The longer you stay in a calorie surplus, the more weight you will gain. And if you don't exercise, most of this waking will be due to fat gain. Okay, so now that you know all the fundamentals behind the different calorie balances, let's see how all this Dr Theory can help us with actual real life dieting. What you need to understand is that your calorie balance will determine how much muscle you can gain and how much fat you can lose over any given period of time. Why? Because calories are literally the building blocks of body tissue. If you want to build more muscle, you not only need to train, but you also need to provide your body with the necessary raw materials to for muscle cells . On the other hand, if you want to burn fat, you have to make sure that not enough calories are shuttled into. The fed sells to keep them the same size. This is the foundation for every successful diet 4. What is protein: depending on how much you know about nutrition. Already, you have probably heard that protein is very important. But what exactly is protein and why does every fitness school tell you to make sure to get enough of it? The hype around protein has a simple reason. It helps build and repair muscle fibers after exercise. That means if you want to improve your physique, protein is the most important Mac promotion. Besides, to roll and muscle growth, protein has dozens of other essential rules in the body, including the production off antibodies for the immune system, manufacturing hormones and enzymes that are involved in most reactions in the body. Helping in the digestion and absorption of food. Maximizing the transport oxygen to tissue and providing structure for muscles, ligaments, tendons, bones, hair, skin and basically any organ. Like I said before, from a fitness perspective, protein is actually the most important macronutrients. The reason for this is that muscle is literally made out of it. If your muscle tissue is the car, then protein is the metal out of which the parts are built. It not only provides the building blocks for muscle growth, but it also gives the body all the necessary immuno assets to reduce muscle breakdown. So, in summary protein, both builds new muscle tissue and say its existing muscle tissue from being lost. Both functions are very important and maximizing muscle growth and minimizing fete. To further understand the role protein plays in your diet, let's see what happens when you consume protein from whole foods or from supplements. About 90% of it is broken down into amino assets and becomes part of the amino acid pool that your body uses when it needs to build or repair muscle tissue. That means the other 10% will be burned off in the digestion process. Also, unlike carbohydrates and fat, which the body construe or for later use, amino acids have no form of storage in the body, so it's important to have some protein every day. Now, at this point, I should clarify one thing. What exactly are amino acids? Amino acids are the building blocks of protein and are necessary to support muscle group. They are usually categorized as either essential or non essential. There are 8 to 9 essential amino assets, depending on how you categorize them, but you don't really have to worry about them too much. Just understand that your body cannot create essential amino assets, and they have to be obtained from foods or supplements. On the other side, non essential amino acids can be produced by your body by using other immuno assets and reconfiguring them. 5. How much protein should you eat: the debate about the ideal protein intake is as old as fitness itself, and it's one of those things beginners ass about all the time. Finding an answer sounds super straightforward, but as so often in life, there's no one size fits all answer here. That's because your protein intake will depend on a variety of factors, such as your weight, muscle mass and, most importantly, your fitness goals. The average person will have completely different protein needs than a professional athlete or a professional body builder. With this in mind, I will now show you how much protein you need for three specific scenarios. Scenario one to simply live a healthy life scenario. Two. To build muscle and scenario three to lose fat. The first scenario is the easiest. The U. S Department of Agriculture recommends 0.36 grams of protein per pound of body weight per day for the average person. Now, this value might seem very low to you, and that's because it iss 0.36 grams of protein per pound of body weight is more or less what is necessary for the average person to survive without any major deficiencies. But we don't just want to survive, so your daily intake should be a little higher than that, depending on how active you are. I recommend an intake of 0.5 to 0.7 grams of protein for the average person not looking to build muscle. But what if you want to build muscle? This takes us to the second scenario. How much protein should someone consume? Who was working out and looking to grow muscle mass? If you have ever joined a bodybuilding or fitness form online, then you will have probably noticed that this question pops up a lot, and it usually triggers a lot of debate. I always smile when I read the discussions, because people either post values there are way too high or way too specific. For example, they will probably tell you that you have to consume exactly X grams per pound of body weight, or you will not build any muscle at all. This, of course, is nonsense. What makes a lot more sense is to figure out a daily intake range that is in line with scientific studies and personal experience. If we look at the present literature on protein intake for anyone looking to build muscle. The ideal daily intake always lies somewhere between 0.8 grams to one gram per pound of body weight. If you are below this range, your body will not build muscle at the optimal rate. Now, this doesn't mean your body won't build any muscle at all, but just that your muscle growth could be better. The interesting thing is that going above the ideal range also doesn't bring any benefits. Our body can only build so much muscle even if you trained perfectly and it tons of protein . So instead of eating lean meat and chicken breast all day, stick to the ideal range of 0.8 grams toe, one gram per pound of body weight per day. Interestingly, this range is also pretty close to the old bro. Signs advice off one gram per pound of body weight per day. Now, what about the last scenario where you want to lose fat instead of building muscle? Do the values I just gave you change? My short answer is not really when losing weight. Your primary goal is always to maximize fat loss and to preserve lean muscle mass. To achieve this a high protein diet is very important. So again, stick to a 0.821 gram per pound of body weight, just like in the case of muscle growth, if you are in a severe calorie deficit, which I don't recommend, by the way, you might even want to go a little higher than that. But one gram per pound of body weight will usually work for most people follow this rule while eating mostly healthy foods, and I promise you that you will see results. 6. What is fat: dietary frets, get a very bad rep, even though they are essential to your health and well being. In this video, I want to explain the most important facts about that and talk about its role in your diet . Oh, and we will also debunk a few myths along the way. Besides protein and carbohydrates. Dietary. If it is one of the three main macronutrients and besides protein, one of the essential macronutrients, that means your body needs some fatty assets to survive and cannot produce them from other Foot's. The's Freddie assets are called essential fatty assets that cannot be made by the body and must be obtained from food. The main role of essential fatty assets is to help control inflammation, block clotting and brain development. Beside these main functions, dietary fed has also other important roles in the body. For example, you need fed to regulate hormone production and to keep your skin and hair healthy. It also allows you to absorb vitamins A, D E and Kate, the so called fat soluble vitamins, and lastly that can be easily stored in the fat cells, which provide an energy buffer and insulate your body to keep you warm just as a side note . One gram of fat has nine calories, which is more than twice the number of calories in a gram of carbohydrates and protein, which each have four calories per gram. As you probably know, there different types off it, which unfortunately are often misunderstood to set up a healthy diet. It is violent, you understand them. So let's start with the two types. Most people are familiar with saturated and unsaturated fats. The difference between these two types of fet is in their molecular structure. You see, all fits are made up of a chain of carbon atoms that are linked to hydrogen at us. In saturated fats, all hydrogen atoms are linked to carbon atoms and an unsaturated fats. Not all hydrogen atoms are linked to carbon atoms. Saturated fats were long referred to as bad fats as it was believed that they would raise your LDL. Cholesterol level Cholesterol is a soft, waxy substance that can cost clock and blocked arteries. Therefore, high LDL cholesterol can theoretically put your risk for heart attacks, strokes or other major health problems. Nowadays, the effect of saturated fats on LDL cholesterol appears to be a lot less problematic than previously thought. And current evidence doesn't seem to support a direct link between saturated fat and heart disease. Foods that contain a lot of saturated fats are animal products such as butter cheese, whole milk, ice cream, normal cream and fatty meats. Some vegetable oils, such as coconut palm and palm kernel oil, also contain saturated fats. You can easily identify saturated fats as they're usually solid at room temperature. Unsaturated fats, on the other hand, can have lawyer LDL cholesterol. Most vegetable oils, their liquid at room temperature, have unsaturated fats. Now, among the unsaturated fats weaken further. Distinguish two kinds more on saturated fits, which have one unsaturated chemical bond year. Sample foods include olive oil and canola oil. And then we have Polian saturated fats, which have more than one unsaturated chemical bond. These include sunflower, corn and soy oil, one last type of fat that you will stumble across our transfer. Its transfer. The assets formed when vegetable oil is infused with hydrogen. This is often done to keep foods fresh for a longer time. The problem is that studies show that relatively small amounts of thes transfats will increase the risk for different health problems, including heart disease, Alzheimer's, breast cancer, depression and more, therefore, do your best to avoid transfats as much as possible. 7. How much fat should you eat: just like we talked about the ideal protein intake. We also need to talk about the ideal fed and take. Fortunately, this is a lot simpler. In order to maintain your general health and fitness, you Onley need around 0.3 grams per pound of fat free mass per day. You're fed free mass is everything in your body that isn't fat, so muscle water and boom. Now you probably won't be able to figure out you're fed free mass unless you have a specialist for personal trainer Mayor your body fat percentage. So instead, let me give you an easier rule of thumb. 0.3 grams per pound of fat free mass per day translates to roughly 15 to 20% of daily calories for most people, and is a target value that you should not undercut both when dieting to lose weight and when dieting to build muscle. That means about at least 1/5 of your total calories should come from dietary fat. But as you know from the last section, what type of fat you eat is also important. Obviously, you want to somewhat limit your saturated fat intake and avoid artificial transfats. This means you want to favor monounsaturated and Polian saturated fats. Specifically, I recommend that you get 1/3 of your daily fat intake from moment situated fence, 1/3 from Polian saturated fats and the third from saturated offense. We will talk about which foods are perfect for this and more detail in the lesson on fed composition, so be sure to watch that carefully. Now. There's one more case we need to talk about. We want to further increase your unsaturated fat intake above 15 to 20% off your daily calories, and that's when your booking booking is the term used for going into a calorie surplus to ensure optimal mussel rules. Skinny people looking to put on size often have a hard time with this when all carbohydrate , fat and protein needs are already met. But your daily calories are not yet filled. For example, when you need to eat 3500 calories to gain weight, but your ideal protein, carb and fat intakes are already full at 2500 calories, you have a choice to make. You can either choose to add more protein or carbs, more fence or any combination of these three. In many cases, adding dietary fat is going to be a good option because of the falling. First, we have health benefits. Mona on saturated fats are some of the healthiest calories you can take in. This includes all of canola oils, avocados, natural nut butters and almost all raw nuts such as peanuts or almonds. You could also consume healthy sources of certain saturated fats like coconut oil or a grass fed beef products. But you shouldn't do it in the same quantities as monounsaturated fats. Now, in some cases, it can also make sense to consume additional carbs, especially when you're exercising very intensively. But then you need to make sure that these extra carbs come from quality sources, such as rice for potatoes and not from candy or junk. Food never consumed too many simple carbs as they will keep your insulin levels high and can lead to pre diabetes, which is both harmful to muscle gains and fat loss as well as your general help. Another benefit of eating more fat to your diet is taste night. Arafat tastes very good for most people, adding more olive oil. Avocado to the meal just makes it taste better. Very few people will complain when you add more fat through their diet. Third, we have calorie density, while protein and carbs have four calories. Program that's contained nine calories. This alone makes spent perfect as a calorie buffer. After this defect that fats tend to pack together very tightly and the apparent density goes up even further. A tablespoon of olive oil has more calories than an entire banana, and this density and makes it so ideal for bulk. If you are already full but still need more calories than eating more fat is just a lot easier to do. And lastly, we have Prize not only are fed super calorie dense, but they are usually very cheap. A large container of all of oil is a lot cheaper than a lot of quality protein. So if you need more calories and a dozen matter where these calories come from, I would usually go with more fat just because it's easier on your wall. Taken together, these points highly support the role of fence as a default calorie buffer. In some cases. Like I said before, carbs can also do this. But we will talk about that later in the course 8. What are carbohydrates: the third and last macro nutrient, we need to talk about our carbohydrates. For many years, cars have been vilified, and low carb dying was one of the biggest trends in recent years. But before we go into the debate of Lok Arvis is high car or good carbs versus bad carbs. Let's first find out what they actually are. From a chemical standpoint, carbohydrates are nothing more than sugar molecules that are a union of carbon, hydrogen and oxygen. Think of carbs as one or more sugar molecules that are bound together and broken down by the body to be used as fuel. They're found in foods like fruits, vegetables, grains, oats, potatoes, candy and most junk food. Because our body can turn carbs into energy very quickly, they're often referred to as the body's preferred fuel sores. When you consume high carb foods, your body breaks them down into the simple sugar glucose, which is then transported throughout the body to provide energy out with exercise and maintain blood sugar levels. Any glucose not used is stored in your liver and muscles as glycogen, or if the stores are full as fat during high intensity activities such as weight lifting or sprinting your body uses glycogen and converts it back to glucose for new fuel. If black virgin levels are low, hard workouts become increasingly difficult to complete, and your performance will suffer next to its importance for workouts. Carbohydrates have other benefits. They include supplying the nervous system with its fuel. That means that well maintained blood glucose levels will directly benefit the nervous system, which not only means better concentration but also better muscle recruitment, more fatigue, resistance and even more work out motivation. Much of the fatigue of long duration workouts is due to a tired, nervous system and not a result of your sore muscles. So providing your nervous system with an adequate amount of blood glucose is very important for optimizing the workout, intensity and duration. Another benefit of carbs is that they refuel your glycogen stores. The storage of glycogen in the muscles plays a big role in the regulation of muscle group. Little levels of Black Ridge and by themselves have been shown to down regulate muscle that is just having low muscle glycogen levels irrespective of training, intensity and protein and take can hinder your muscle gains and increase the risk of muscle loss. This is just another reason why getting enough carbs is very important when wanting to build muscle. And lastly, carbs help secrete insulin. The more carbs they eat, the more insulin is secreted by your body. This is important because insulin has a profound effect of muscle group. When insulin is secreted into the blood, it binds to target receptors on the muscle cells surface and increases muscle growth. Because carbs lead to a higher insulin secretion than protein or fed, we can say that in this sense, there are also more anabolic than the other two macronutrients. 9. The different carbs explained: in the last video, I already mentioned the debate about good versus bad carbs. This is what I want to cover in more detail. Now, if you've read different fitness blocks were done. Some research on carbs. You've probably come across some of the following classifications. Healthy versus unhealthy carbs, good versus bad carbs, slow versus fast carbs or simple versus complex carbs. With all these different categories, it's no wonder people get so confused about carps to help you out. Let's start with the basics. Remember, carbohydrates are just sugar molecules, all of which are broken down by the body into glucose. Glucose is a single sugar molecule that our cells use for energy, And this includes not just our muscle cells, but basically all the cells in our body, from brain cells to skin cells. Organ sales. With this in mind, let's look at how scientists categorize carbohydrates. Obviously, they won't call them good or bad carbs, but instead group them by the number of sugar molecules they contain. First, we have Mona Sacha rides. Thes are carbs that consists of only one sugar molecule. Your examples include glucose Gallic toes, which is found in milk and fructose which is found in fruit. Next, we have dissect writes these air carbs that consists of two sugar molecules. Your examples include sucrose, table sugar, lactose and milk, and maltose and beer. And lastly, we have police heck rights. The's carbs consists of several sugar molecules, so more than two examples include starchy foods like pastor or potatoes and also fiber, which promotes the passage of food through the gut and therefore helps maintain bala regularity. When the carbohydrate is called simple, it refers to moan Oh, or a dia sec arise that are easily absorbed into the bloodstream because of their simple molecular structure. Think of milk, fruit and table sugar. Complex carbs, on the other hand, are police heck rights. Because of their more complex molecular structure, this complex structure can take longer for the body to break down into the simple sugar. Just because there are more sugar molecules that need to be broken up before the body can process them. Think of grains, vegetables and potatoes. At this point, you may be asking yourself, Okay, so simple carbs are bad and complex carbs are good, right? Unfortunately, the answer is not as simple as you might think carbohydrates that cause your blood sugar level to rice rapidly are generally considered unhealthy, whereas those that are absorbed slowly and have little effect on blood sugar levels are considered healthy. Nowadays they're offering by something called the Glass Scenic Index. The glycemic index was created to measure the speed with which carbohydrates are converted into Google's. Foods that digest quickly are high on the index, which ranges from 0 to 100 foods that digest slowly are lower on the index. This is important because large spikes and insulin levels can make you even more hungry, can negatively impact fat loss and even lead to diabetes. If levels are chronically elevated and you're also overweight. Here's a short list of some high and low by seeming carbohydrate foods now. What you need to know, though, is that while the glassy making next can be helpful, it's not perfect. For example, some ice cream control up as 30 on the glyphs seeming index so very low, along with other carbohydrate sources like spaghetti that have almost no nutrients and provide substantial calories in a small serving. Also, foods like watermelons that are very high on the glycemic and next impact. Blood sugar levels far less when you adjust them on a per serving basis. That's because watermelon is mostly water Doing. This refers to the concept of the glass seeming load, which factors and a model serving off food. Lastly, the less scenic and next Onley measures the impact off isolated foods on blood sugar levels . This means the impact of a food Onley holds true when you eat it with nothing else and on an empty stomach. The problem is that most people will not just eat rice, but usually rice with chicken and vegetables, and maybe also some soup. Combining carbohydrates with different foods, like dietary fed slows down the pace of digestion, and therefore low is its impact on blood sugar levels. So as you can see, the entire concept of the glass, scenic and next is not a solid as many people believe. If you're confused now, don't worry. Here is a much more simple rule to follow when it comes to carbohydrates. If you're eating whole natural unprocessed carbs, you can consider them good carp. But if the car was made in a lab or has been process, such a soda can eat or white bread. It's a bad car now. One more question I usually get when explaining all this is do bad carbs to make you fat. There are countless fitness goals out there preaching that a diet high in carbs will make you fit, or that you shouldn't eat carbs after six o'clock. The truth is that these claims are usually complete nonsense were taken out of context. Cars themselves do not make you fit. As you know from the last lessons. They serve an important function in your body, especially if you're training with high intensity. What is true is that many processed foods such as Kanye of fast food, are high in triggering other types of simple carps. These foods often lead to cravings and make it easier toe over eat even when you've already filled up your daily calories. But it's still hungry. That is why many people who follow a diet that is based around junk food will see waking overtime. However, in order to defect, you always need a calorie surplus, which you could also reach with a high protein or a high fat diet. My point is that as long as you include quality carbs in your diet, you will be fine and don't have to worry about the anti car gurus out there. 10. How many carbs should you eat: talking about the optimal carbohydrate and take for your diet is a bit tricky. That's because, unlike protein and fed, carbs are a non essential macronutrients. So in theory there is no true minimum and regards to your oral health. You can survive without any carbs and, for example, the inward half for almost 35,000 years. Their diet includes basically no fruit or vegetables and consists mostly of meat and fish. But the thing you need to keep in mind is that we don't just want to survive. We want to use our diet of fewer workouts and your health and also taste good. And in that context, not getting any cars is not a good idea for athletes. Chronically dipping Tullow and carbohydrate intake will lead to poor workout performance because of blood glucose and glycogen insufficiency. It will also lead to lower muscle growth and more fatigue over days and weeks to two glycogen depletion. Therefore, if you cut out carbs completely from your diet for extended periods of time, your body composition will probably suffer. So then what is the optimal carb intake? This could be based on a variety of factors in order to figure out exactly how many carbs you need. We would have to look at a lot of blood tests and other measurements. Fortunately, even without knowing your exact measurements, we can still narrow in on the range, using only two measurements. Your body weight and your training intensity. As you can see from the table, your carb intake should increase with training intensity. So the harder your workouts, the more carbs you will need to consume to fuel your muscles off course. At this point, you probably want to know what our light, moderate and hard workouts light Workouts will usually be around 30 minutes or less, and with fewer than 10 working sets if you're lifting weight, moderate workouts are anything between 30 to 60 minutes and with more than 10 working sets , if you're lifting weights and hard workouts are anything more intense than moderate workout . So whether that means longer workouts for more working, since please keep in mind that this isn't an exact science, so you will have to decide for yourself where you lie on the scale. I personally always like to train very intensively, even if it's only for 45 minutes, which is why I still consume my carbs according to the hard work out category One last thing I want to talk about before we go on to the next lesson is the question of whether eating too many carbs is even possible. This is a difficult question, not only because carbs have been vilified in recent years by many popular diets such as the Atkins diet, but also the meaning of too many carbs will differ from person to person and will depend on the type of cars we consume as a general rule for most active people in athletes, there does not seem to be such a thing as an excessive carb intake. As long as you're minimal protein and fat and takes are met. We know from studies done with endurance runners and vegetarians that die. It's very high in carbohydrates can be very healthy, even in the long run. What this assumes, though, is that you get your carbs from quality sources such as whole grains, rise, Canoa, oats and potatoes. These are all complex carbs that do not lead to a sudden spiking insulin levels, which is the case for simple carbs of the candy and sugar What this means is that if you exercise a lot and need the extra energy than you can definitely consume large amounts of carbs as long as you get them from quality sources and also get enough protein and fat. Also, keep in mind that some people's stomachs simply don't react well to a high carb diet. They will feel full, bloated and tired after high carb meal. For all these people, I recommend to keep their car and take lower and reach any outstanding calories through healthy fits. 11. Meal timing Introduction: Let's not talk about meal timing or nutrition. This is a huge topic of discussion in the fitness community and one that has always been controversial off course to know exactly what I mean. With meal timing, it's useful to first find the term in detail in its most general sense meal. Timing tells you when to take in nutrients. It also describes how many means to eat per day. And when you eat relationship workouts before we go into more detail, let me say one thing. Even though meal timing has its place in a well designed diet, it's important is usually overestimated by beginners there certain times of the day when it makes sense to eat certain foods. But this doesn't have the potential to make a break your diet, like your calories or micronutrients. This also means that if you lead a busy life and don't have time to perfectly plan your meals, you can still see great results if you own full. But I talked so far that being said, let's now look at what you could do to optimize your meal time 12. When to eat protein: protein. Timing refers to the question off when and how often you should consume protein every day, just like in the case off the ideal protein intake. There's so much bad advice on this and so many myths floating around on the Internet that I stopped counting until a few years ago. It was widely believed that you must eat six meals throughout the day to constantly supply your muscles with enough protein so they don't break down. The idea was that while our body could store dietary fat and fat cells and carbohydrates in the liver and muscle cells, it can store excess protein. That's why, for years, bodybuilders religiously planned their meals and always had a protein shake or a protein bar with them to avoid going into a cata Bolic state, where your body breaks down muscle tissue for energy. I am so glad that I can tell you that this is not true, at least not for the vast majority of the population today. We know that even though the body cannot store excess protein, it's a lot smarter than many people think, and you don't have to eat six meals to grow and maintain muscle tissue. Nor do you have to time them exactly three hours apart. Let me explain. When it comes to protein timing, our one and only goal is to create a continual supply of amino assets from the digestive protein that we eat. This supply of amino acids will help the body maintain the muscle tissue and avoid muscle breakdown. The important variable we have to look at here is protein digestion. It describes how fast were slow. The consumed protein has actually broken down into amino acids and then absorbed by the G I tract. How long this process takes depends on three factors. Protein type, meal size and fat and fibre content. Let's look at each of them in more detail. First protein type. The fastest digesting protein is way protein, which can clear the G I tract in under an hour. Whole food proteins are next in line, which include most kinds of chicken, breast, lean beef and fish. These proteins takes several hours to absorb and release the steady stream of amino acids the entire time. Last on the list are dairy products, particularly because of their casting content, which slowly digests over the course of up to seven hours next. This meal size, because they're a stomach, requires a certain time to break down and absorb food. The simple addition off more food can prolong the digestion time of any protein source in that food. So, for example, the protein and a normal way protein shake will usually be digest within an hour. If you after that shake some old meal, the same protein will be digested a lot slower and even more protein itself. For example, an eight ounce steak versus a four ounce steak can delay absorption times. Lastly, we have fed and fiber content. Both fed and fiber will slow down digestion off protein to a considerable amount. For example, a large fatty steak, which consists of both protein and fat, can take as long to digest as a casting source. So up to seven hours with all this in mind, what's the bottom line off meal timing and meal frequency when it comes to protein? First of all, your goes to maintain a continuous supply off Amina assets to the muscle. Secondly, there are different ways of achieving this. You can eat six smaller meals and simply follow the old bodybuilder advice But you can also just eat three bigger meals as long as they're large enough to cover both your daily protein needs and are slowly digested. Now, I probably wouldn't go lower than two meals per day, but I doubt that you would want that anyway. Now, what about protein timing when it comes to your workouts? Unfortunately, the evidence on this is inconclusive. Some studies show a positive effect of post workout protein on muscle growth, while others find no effect. Overall, it seems that as long as you meet your daily calorie and nutritional requirements through your normal diet, you don't have to drink a protein shake right before or right after a workout. Like so many people think what you want to do instead is get your pre and post workout meals right, which is something we will cover in a later lesson. Lastly, what about right before you go to sleep? I personally eat a fairly large meal for dinner and drink half away protein shake before bed. But if you eat very little or no protein for dinner than a slow digesting protein, like a scene might be a good choice for you before you go to bat 13. When to eat carbs: Is there a best time to eat carbs? And how often should you eat carbs throughout the day? In this video, I want to answer both questions and clear up some of the confusion around carp timing. Let's first talk about carbohydrates and meal frequency to be a straightforward as possible . It doesn't really matter how often you eat carbs throughout the day. So just like in the case of protein, you can have two or six meals or anything in between. Now, in theory, carbohydrate meals that are too large to be converted into glycogen will be deposited Morris fat tissue. However, from my experience, the drawbacks are minimal here. What's more important, though, is that you time your carps according to your workout schedule. We know from many studies on athlete performance that you want to eat some form of carbohydrates before and after your workouts. Why? Because eating carbs before your workout will provide your muscles with additional fuel for your training, which indirectly affect your muscle growth because you will be able to live more weight or train more intensively eating carbs after you work out. On the other hand, will refill glycogen stores, which have been depleted, and you work out also including carbs, and your post workout meal will quickly raise insulin levels and keep them elevated for longer periods of time. Like I explained before, insulin has antique metabolic effects, which means it decreases the rate of protein breakdown that occurs after exercise. As you can see, carp timing is pretty simple. How often you eat carbs throughout the day. It doesn't really matter as long as you get some before and after your workouts. You probably want to know how long before and how long after you need to consume your carbs . And how many, exactly. That is what I will talk about in the lessons on pre and post workout meals, so be sure to pay attention there. 14. When to eat fat: the last micronutrient timing. We need to talk about this fat timing. Fortunately, this is very simple and even simpler than carbohydrate time. You can eat fete whenever you want, and the only time you should avoid fence is right before your workouts. That's because fat slows down the digestion of both carbs and proteins. So a meal high end fed right before your workout will not only make you more tired because of the slow digestion, but it can also limit the availability of energy from carbs. Doing your training With that being said, if you eat your meals an hour before you work out, or even before that, don't worry about fen intake. For example, it's really only a problem if you eat a huge fatty steak 10 minutes before you hit the gym . But that should be obvious anyways. The only other concern with Fed timing is actually not so much a problem as it is a benefit . Like I said before, that will slow down the digestion of carbs and proteins so it can be used to time meals over long intervals. For example, if you can't eat for some reason for the next six hours a large amount of fat can be consumed in the meal before that interval, along with the usual protein and carbs. This will help you maintain a consistent supply of amino acids to the muscles for the entire time. For example, people who follow an intermittent fasting diet usually do this when they eat large meals that are also high in fed right before their next fast. They do this to bring the body to digest the meal more slowly and not feel hungry for the entire time. 15. Foods introdution: Now that we have talked about all the different nuances of your meal timing and frequency, let's now look at the next pillar of a meal plan, and that is your food composition. Food composition refers to the individual foods to eat, and they're given nutrients. Now you might ask yourself why this died aspect so long. This After all, we're almost at the end of the section of the course. Don't finish scores always tell you that it's super important to eat certain foods and not others. For example, you often hear planes that there special foods that will accelerate your metabolism and make fat loss that much easier. So why are we only talking about this now? There are two reasons for this. First, when it comes to meal planning for fitness, meaning your goals are to lose weight gain muscle or both. Food composition really is a lot less important than people think. As long as you follow the guidelines I show you regarding calorie consumption and micronutrient intake, you will pretty much guarantee to re trickles. What this means is that consuming enough protein is a lot more important than whether this protein comes from an egg or a piece of meat. Our bodies are very intelligent organisms and can handle a vital variety of food sources. Second, when it comes to being healthy and consuming nutrient rich meals, there are differences between different foods. Of course, that's why I've dedicated the entire second part of this course just to what I call a healthy diet. In it, we will talk about individual foods and how they affect your health. I will answer questions like Does meet really cause cancer or it is gluten really bad for you? In that sense, what you eat matters a lot more obvious, but we will get to that later. For now, let's stick with what's important for fitness meal. And here the truth is that your food composition will only have a minor impact on your results. Still, I believe you should know the difference in the different source of protein, carbs and fat. Let's start with protein 16. Protein quality: protein composition answers the question off. What a good or quality protein really is for this. Different scales have been developed that usually rank proteins based on two criteria. Bio availability and amino acid. Profile. The concept of bio availability describes what percentage of the protein that you consume is actually absorbed into the bloodstream. That's because some protein foods are more efficiently digested than others, so the same amount of food can yield different protein values. On the other hand, the concept of amino acid profile refers to how much of the protein is composed of essential amino assets, which are those your body cannot make itself and how much of the protein is composed of non essential amino acids. Wisher those your body can make it so. Obviously, sources that are rich in essential amino acids are of higher quality. In this sense, with these two criteria in mind, how can we rank different protein sources In general, protein quality ranks from animal sources to plant sources. Here's a short list of common foods ranked by their protein quality. According to the concepts I just mentioned, starting with the most quality sources, first and first place comes way protein isolate, followed by way protein concentrate. Then come act sources and meats, poultry and then fish and seafood ranks somewhere in the middle, followed by a soy protein and canola. Then you have combined planned sources like beans and rice, and last are isolated plant sources, like whole grain bread by itself or nuts by themselves. What this means is that all things equal, your improvement and body composition will be better if the proteins higher on the list our favorite in your diet over the proteins lower on the list. But and this is a big but don't go out and buy buckets full of protein and eat nothing else . First of all, the differences between the foods I just mentioned are very small and only account for a few percent of diet success at the most second, there's nothing worse for your physical and mental health than a completely one sided diet . Even though nuts, for example, on the highest quality source of protein, they are a great source of healthy fats and micronutrients. The singles for other plant based proteins were a fish and seafood. This also means that vegetarian athletes will see great results as long as they get enough total protein and make sure to get their protein from a variety of plant sources and not just a single source. 17. Carbohydrate quality: now that we talked about protein composition. We also need to talk about carbohydrate composition, whether also several different skills with which to measure carp quality. The most widely used is the Glass Scenic Index, which we already talked about in the lesson on the different types of carbs. I will cover it in a bit more detail now. But if you've already understood the concept of the glass scenic and next, then you can definitely skip this lesson. Okay, so as you already know, the glycemic index is a measure off both how fast food raises blood glucose levels and how much it elevates insulin levels. This measure is generally applied to carbohydrates and ranks them from 0 to 100. The faster carbons absorb and the larger its effect on insulin, the closer will be to 100. Slower absorbing and digesting cars, on the other hand, will be closer to zero. Here's a short list of common carbs and their G I ratings. As you can see, nuts and lagoons have the lowest G I. Fruits and milk products are a bit higher. Whole grains are in the middle process. Carbs are on the high end and sugary cereal and pure sugar at the top of the list. Now, just as with protein quality, the glassy Mick and next comes with a big problem. All G I Rankings are based on the glycemic effects of specific foods that are consumed, isolated and in a fast at ST. That means unless you eat first thing in the morning or after a long fast, you will never be consumed your carbohydrates and a fast at ST. And even then, a typical fitness meal plan always combines carbohydrates with fats and proteins. And since fiber and fat slow down digestion and absorption, they also lower the glycemic index off any carp in the meal. What's more is that even in the rare case that you did consume a high glyphs seeming carbohydrate source alone and in a fasted state, it still won't affect you to any meaningful degree. That's because, unless you have a pre existing health conditions like diabetes and are not obese, the human body is very good at keeping your electrical levels and insulin levels within a fairly precise range. This applies especially to people who regularly exercise. What this means is that even though the G I index is a nice theoretic concept in real world scenarios. It's really not as important as many people make it out to be having your blood sugar or insulin levels increased to higher the normal rates isn't going to have any measurable impact on your muscle building or fat burning goals. So instead of comparing fast and slow carbs, here's what you should focus on. First, get the majority of your carp intake so 80 to 90% from high fibre, minimally processed sources. This includes foods like oatmeal, rice, potatoes, whole grains, fruits and vegetables. Next, consume your carbs as part of a complete meal with protein and healthy fits. These are the only two things you really need to keep in line, and as long as you follow them, you're good as gold. And there is no need to go crazy about car composition and the glycemic index 18. Fat quality: for your fitness, so your ability to build muscle and loose fit fat composition is even less important than carb and protein composition. That being said in regards to your health, which types of fat you consume is very important. Like I explained before, that's gonna be split into two main categories. Saturated and unsaturated fats. Thes two categories can be further broken down into sub categories. As you can see here, I recommend you focus on Mona and saturated fats such as avocados, nuts and olive oil. Vegetable oils are a good source off Polian saturated fats, which alone with healthy saturated fats, should make up most of your daily fat intake. In regards to the saturated fats that you eat, most will be consumed by a meats, and it's probably best to stick with the healthier varieties like lean cut steaks and coconut oils that's from cheese, eggs, butters. Etcetera are usually not a problem for the average person when consumed in small to normal amounts. What you should limit or avoid, though, are transfats, which can be found in highly processed foods such as junk food transfer. It's pretty much only have negative side effects, so the lower your transferred intake, the better. This will benefit both your fitness and overall help 19. Energy Metabolism introduction: energy metabolism is all about how our body derives energy for muscle functioning activity . I will now show you the mechanisms behind energy metabolism, so you get a basic understanding of the whole process. To start up, we need to talk about 18 80 p, which is short for Dennison. Triphosphate is the primary molecule that muscles use for energy during exercise, our self story TP and when muscles contract, they break down NTP, which then releases energy. The problem is that muscle cells can only store enough 80 p to fuel a few seconds for maximal contraction, so they have to find ways in which they can replenish 80 p to keep the activity up. In the short term, we're talking about a few seconds here. More 80 p can be synthesized by breaking down, creating phosphate, creating phosphate molecules, service rapid energy reserves and are the quickest source for new eating. When you supplement creating, you basically saturate your creating prostate stores and take full advantage of the cells. Energy reserves. Unfortunately, even with all creating prostate stores, you will still only be able to for maximal contractions for around 10 to 15 seconds. So for anything longer than 15 seconds. The body needs to find other fuel sources to replenish 80 p. This is where it will start breaking long cars and or fats for energy production. There are two ways. The body under wife image heroically mean with air and an aerobically meaning without here , aerobic energy metabolism as possible with both fats and carbs. While anaerobic energy metabolism is only possible with carps, let's not talk about the difference between the two and why it matters for your diet and workouts. 20. Aerobic vs anerobic energy metabolism: okay. So, as I mentioned before, the body can synthesize new 80 p in two ways with the use of oxygen through aerobic energy metabolism or without the use of oxygen through anaerobic energy metabolism. Since anaerobic energy metabolism is only possible with carbs, this leads us with three pathways for new 80 p. Anaerobic like allies is aerobic glycol, isis and liberalizes. Let's go through them one by one, anaerobic like alliances, describes the breakdown of carbs to provide energy without oxygen. The benefit of this is that it releases energy very rapidly. Basically, glucose is broken down to form Piru V eight, which is then converted into a teepee. Like I said before, this process is faster but also less efficient than aerobic like allies is. You only get 2 to 3 80 p molecules from one glucose molecule. The Piru Vaid will also be converted to a lactic acid if no oxygen is available, which then accumulates in the muscle tissue, this leads to the burning sensation we all know from intensive exercise. A Rubik local Isis describes the breakdown of carps to provide energy with oxygen. Here. Piru of eight is more efficiently broken down, but the process is slower. Aerobic like allies is therefore, yields 30 to 80 p molecules for one glucose molecule. Lastly, we have lipo slices, which describes the breakdown of fed for energy. This process involves the breakdown of try obliterates stored in your fat tissue, the Fetty acids and literal molecules that you get through. Life Slices are then medicalized to generate new 80 p. Now, how does all of this theory apply to dieting and workouts? Basically, what you need to know is that the more intense you exercise, the more carbohydrates should be included in a diet. As you now know, a cart metabolism is faster than fat metabolism. Because carbs can be metalized without oxygen, they provide a high percentage of energy use and high intensity workouts. And ensuring full glycogen stores through a meal plan with sufficient carbohydrates is extremely important for athletes. 21. Digestion introduction: digestion. Make sure your body gets the nutrients it needs from food and drinks to work properly and stay healthy. Proteins, fats, carbohydrates, vitamins and minerals are all made available to the body through digestion. Your digestive system breaks them into small parts, which are then absorbed and used for energy growth and sell repair. In particular, proteins are broken down into amino acids. Bets are broken down into fed es, it's and glass sterile and carbohydrates are broken down into simple sugars. The digestive system is comprised of the gastrointestinal tract, along with the liver, pancreas, gallbladder. The organs that make up the G I tract include the mouth, Suffolk, US stomach, small intestine, large intestine and rectum. Together, your digestive system helps to move food and liquid through your G I tract, break it down and later absorbent. That's not a more detailed look at this process. Everything starts in your mouth when you chew your food and mix it with so light the mouth . Saliva include certain enzymes that already start breaking down the food in your mouth. After you swallow your food, your tongue pushes it into your throat. Where passes into your softness when it reaches the end of your esophagus. It will pass ring like muscle that relaxes and lets food pass into your stomach. This muscle is necessary for your stomach. Content cannot flow back up again. Once food has entered your stomach, the muscles and it makes the food with digestive juices. This will further breakdown the food and kill bacteria. The liquid mixture is called chime, and it will then be sent into the small intestine. The small intestine is where most of the absorption happens. The walls of the small intestine are lying with finger like tissue that absorb water and the Chinese nutrients into your bloodstream. Once this is done, the waste products off the digestive process move into the large intestine. Where reaches the large intestine is mostly undigested food fluids and dead cells. From the lining of your G I tract. By absorbing water, the large intestine changes the waste from liquid into stool and sends it to your rectum. Where it's stored, stool is pushed out. Doing about as you can see the entire process is pretty simple and straightforward. There's some minor differences and protein, carb and fat digestion, but the process pretty much always follows the steps I outlined before 22. Carb digestion: carbohydrates provide the body with energy for your daily activity and workouts. For that, they first need to be digested and medicalized. In this video, I'll explain the process of carbohydrate digestion and which steps are needed for your body to absorb them. The first thing you need to know is that all the food you eat goes through your digestive system, which always starts at the mouth. Basically, the moment you eat some form of carbohydrates, your body will already start digesting them. That's because of certain enzymes in your saliva that start breaking down the sugars in the carbohydrates you're eating. The most important enzymes are emulates for starch, digestion and sue craze. Mel tastes and elect tastes for sugar digestion. After you've chewed and swallowed the food, it will land in your stomach. This is where it will be mixed with stomach assets to kill bacteria before passing on to the small intestine. The small intestine is where carbs will finally be absorbed into the bloodstream. But before this happens, the small intestine will again release the enzymes to break down the sugars into Mona, Sacha writes, or single sugars. Once carbohydrates have been broken down into this form or single molecule sugars there quickly absorbed along the upper and lower parts of the small intestine. Small finger like projections called villi absorb the carbohydrates and send them into the bloodstream, where they will be carried to the muscles and liver. Once they're absorbed, carbs can be processed even more by the liver and stored as glycogen afterwards, anything that hasn't been fully digested, for example, fiber will go to the colon. What is broken down by bacteria after it passes the colon. It is then eliminated with your stool. 23. Protein digestion: protein provides the building blocks for a tissue. But how is it digested and absorbed? That's what I will talk about In this video. You will learn the exact steps involved in the entire process. Off the three macronutrients protein is the most important, at least when it comes to building muscle or losing fete. Every cell in the body contains protein, and this protein is always broken down and remodeled to help the body grow or adapt to new environments To make sure enough protein is always present in the body at first has to be digested in medicalized As always, this process starts in the mouth. When you chew your food well, you break apart the food and leave more surface area for digestion. This makes it easier for your G I tract to handle the food and absorb its nutrients. After you've swallowed your food, it will reach the stomach. They're the stomach. Assets will kill any bacteria in the food. Hydrochloric acid and PAP scene, which is a digestive enzyme, will start doing the work and break down the central peptide bonds. In proteins. This means protein is divided into smaller molecules called peptides. It's the peptides and your stomach will then move to the small intestine. The acidic food coming from his stomach will now have to be neutralized. This is done in the small intestine, which will see create a bicarbonate buffer. The pancreas also releases more digestive enzymes into the small intestine, so the peptides can be further broken down into single amino assets by a process called hydraulic isis. During Hydra Lice ISS, a water molecule is placed between two amino assets, which in turn breaks their bond. You can think of this process as small scissors, cutting the protein chains into smaller and smaller pieces, the pep tights and then snipping off the amino acids. One by one. The amino acids are then absorbed by the small intestine and carried into the bloodstream. From there, they can be sent to any cell throughout the body. 24. Fat digestion: that is digested slower than carbs or protein, and its absorption is a pretty complex process. As always, the process starts in the mouth, where you break down food and mix it with saliva. Some traces of light pace the digestive enzyme. A fed can also be found in your saliva. After you swallow the food reaches your stomach and will be mixed with stomach assets to kill bacteria. The next step is the small intestine, where most nutrients are absorbed and fat digestion really takes place. When you're pre digested food, which is called chime interest, the small intestine the pancreas will secrete more like pace, which again is the enzyme that breaks down fete. And this is where things get difficult because fat molecules are hydrophobic, meaning they don't dissolve in water. Your body cannot digest them as this. That molecules would simply clump together and form one big ball. Bile, which is made by the liver, keeps this from happening because biomolecules have a hydro filic and that binds to water, and her hydrophobic end that binds to fed it prevents the fat molecules from sticking together. This bio fat mix is called my cells, and it enables, like pace enzymes to do their work. They will break down the Fed into Fetty assets and Melissa rates, which passed through the small intestine from there, their converted to try eggless rates. Lastly, try obliterates combined with cholesterol, forceful lie pits and protein to form something called Qala micron, which can be sent to the blood stream. 25. Client Assessment Introduction: the initial client assessment is an important part of the design of a healthy and effective diet plan. When working with a client, many coaches will go right into the process of designing a diet without knowing anything about the client's background or ability. As you can imagine, that is less than ideal. So make sure to take your time and talk in private. This first session is meant to provide a good estimate off a client's lifestyle and eating habits. That way, you learn about their diet, experience, medical history and body composition and container, a diet program that fits his or her specific needs. One of the most important part of the initial assessment is deciding whether the use of a diet coach is even necessary. And if you are the right person toe work with your client. A diet coach can design meal plans for the average healthy adult, but they cannot console patients with a severe illness or eating disorder. Therefore, make sure you have accurate and up to date information about your clients medical history and have them understand that you're not a doctor. You should also always advise her client to get approval or a clean bill of health from their primary physician before they start a new diet 26. Client Interview: your first coaching session should focus around getting to know your client. The best way to do this is through a client Inter. Not only will this help you establish a report with your client, but you will also get vital information for your diet plan. Now, even though this is called client interview, I don't want you to ask one question after another and simply read off a script. Instead. Make this more of a conversation that includes some questions that you want answered. I will now show you the most important questions that should be included first. Why do you want to change your diet or improve your nutrition? This might seem like an obvious question, and in most cases, Theano Sir will be something along the lines of losing Fed, gaining muscle or looking better. But there are many other reasons someone might hire Diet Coach. For example, someone might have a certain nutrient deficiency that needs to be fixed, or they simply want a new meal plan that includes the foods they like. Make sure to identify the main reason someone came to you for help and see if you're the right person for this. Like I said before, It is a diet coach. You cannot treat eating disorders and should generally only work with healthy clients. Next, ask your client about their immediate goals. This question is similar to the first, but it includes a specific short term goal. For example, you could ask them what they expect from working with you or if they want to reach a specific weight by the end of the month. Off course, you always have to keep it realistic. Many clients will come to you expecting miracles without doing anything themselves. That's not how dieting works. You have to make it clear that substantial changes in their weight requires substantial changes in their life. They will not look like a fitness model overnight, and progress will not be linear. That means septics will happen, and at some point their motivation might even plummet. But if they accept this and work with you and coming up with strategies to overcome these obstacles, progress will happen and they will look and feel better afterwards. Third, what does your typical day of eating look like? This is one of the most important questions because it helps you understand a person's current eating habits and also gives you some first close on what could be improved when you ask this question. But don't interrupt your client and simply listen to what they have to say. Often, clients are embarrassed about what they normally eat, so they will either lie to you or leave out certain things, don't judge them and emphasize that it's important that they explain their current diet in great detail. Otherwise, you won't be able to improve or just anything for what do your job and work environment look like. Does your client sit at a desk for eight hours a day, or do they work outside during the hottest days of the summer? How much physical activity is involved, and do they have time before and after work to cook? All of these are things you need to know before creating a meal plan. For example, a construction worker will need a lot more protein than a sedentary person because of the higher amount Physical work. Next, what foods do you like and don't like? The best diet is always built around foods that your client likes. So to design a meal plan that actually works, you need to know what fruits they love or hate. Even the best foods won't do much good if they only sit in the fridge and go back. Also asked them about food, sensitivities, allergies and anything they may have noticed in the past. For example, someone saying that they feel a little sick after drinking milk is a good sign that their electors intolerant. And lastly, what diets have you tried in the past? Most plans will come to you with some dieting experience. Even if they only know what doesn't work for them. They should still tell you. For example, most people have tried low carb diets at one point in their life, but not all of them saw success. By making a list of diets your client has tried before. You can already never in on things to include in your diet plan. For example, if your client usually does juice cleanses for detox is but often feels weak. Afterwards, you know that large calorie deficits and food restrictions are not for them. Oftentimes, people have tried extremely structure diets, were meal plans, but are now looking for a more flexible approach. Asking why they chose a specific diet and what results they had with it will help you in creating a program that avoids thes former roadblocks 27. How to set SMART goals: setting the right goals for your diet is extremely important for your results. Unfortunately, many people never take the time to write down and specify there's so in this video I'll show you exactly how to set smart cycles and how to make sure you actually reached when people want to change something about their diet. They usually think about it at the end of the year. As part of the New Year's resolutions, these resolutions often goes like losing £20 by the end of next year or reaching a different dress size. The problem and the reason why these resolutions rarely work, is because they're too abstract and have no real meaning or direction. Most New Year's resolutions are the bare minimum off Golson, which means the moment here, faced with an obstacle, you will cheat on your diet. Do not let this happen. I will now show you how to set smart Diack ALS. Most people are already familiar with the smart goal setting formula, but applying inter dieting means making some small changes. I will now take you through the process and show you how to do it yourself. Okay, so in case you haven't heard the smart formula, yet basically states that gold should be specific, measurable, attainable, realistic time. This five step process gives you a gold better structure and increases the chances of reaching them. Let's start with s for specific specific is just another word for detailed. Like I said, in the beginning, most people only have a general idea of what they want to achieve. So when coming up with your goals, think of the five W's. What do you want to achieve? Why do you want to achieve it? Who's involved? When do you want to achieve it and which strategy will help you achieve it? For example, if you want to eat less candy, your goal wouldn't just be eat less candy. Instead, you would use the five W's to come up with a more specific. All this could look something like this. What evil is candy, Obviously, Why? Because too much penny makes her eat less healthy food and more total calories. Who's involved you? But you could also ask a friend for help when you have the candy you're currently eating by next week, and which strategy substitute candy with healthier options like fruits, you now have a much more specific goal than just eat less candy and the first step in setting smart goals. Already, the next step is adding murder ability trickles. This means knowing when exactly you have accomplished a goal and implementing some way of tracking your progress. If you want to lose weight, the most straightforward thing would be to weigh yourself regularly and track your weight. But weight loss isn't always linear. And then sometimes the mess by changes in water retention or stomach content so it better approach might be to track your food and take instead. You don't necessarily have to come calories for that. For example, you could also just watch how long it takes to go through one package of chocolate bars. If it used to be one week and now you buy them only every other week, you've split your consumption in half. As you can see, it doesn't really matter how you track your progress as long as it's a reliable method. Okay, you're goes also need to be attainable. Goals there too easy to reach will motivate you, but goes there too difficult to reach will just seem impossible, so you have to find the right balance between two extremes. Coming up with attainable diet goals is all about knowing yourself your surroundings. Think about possible obstacles that might keep you from reaching goals. For example, even the most experienced dieters will probably cheat on their diet. If you put an all you can eat buffet in front of them off course, that doesn't mean you could never goto BaFin. It simply means you need to prepare for such situations and maybe less before or make up for later. Robert dieting is all about staying flexible so you don't lose control when you're in a new situation. Next, major goals. Realistic setting, realistic ALS is similar to say, attainable goals, so to not do the same thing again. What I would like to do now is break up your larger goals. Smaller ones. The's smaller goals will milestones to track your progress and will also help you understand what needs to be done every day to eventually reach your long term goal. So, for example, instead of saying you want to lose £20 over the next year, you could break everything down into monthly and weekly goals. That way you have a more realistic over you of your long term goal and also know if this is something you can actually achieve. And lastly, your goals need to be time. Bulls needed time frame in which to be completed. This is nothing else than a deadline for yourself. If you don't have a deadline or leave it to bake, you will never know if you have actually reached a goal or not. Since you're already broke down the goals into small milestones in the last step, you should know how long the whole thing will take you. If you realize that you set your deadline truly, it's better to adjust it now after you've already started. Once everything seems realistic, make a calendar with every milestone, so you can cross them off one after another. During this will keep you motivated and give you something to look forward, and that's pretty much it. It doesn't really matter what your goaless, the smart formula, will make your goal setting process a lot easier and more efficient. That way, you make sure to stay focused and see results as soon as possible. 28. How to create a meal plan for a client: a good meal plan is probably the most important tool a diet coach has. So to grow your business and see success, you need to know how to create a meal plan for a client. If you have done some research on meal planning, you probably know that there are countless of resource is out there showing you how to come up with a diet. The problem is that many of these guides are just a bunch of tips thrown together, and you will have a hard time finding a well structured guide on how to set up a meal plan step by step. In this video, I will give you exactly that I will share with you my five step meal planning process that I follow whenever I design a new meal Plan B for myself or a client. This process is structured in a way that you tackle the most important diet aspects first and then work your way towards less important aspects. This is what it looks like, so basically we start by calculating your clients calorie needs. Then we figure out their macro nutrient intakes. Third, we decide on the right food sources. After that, we determine the right meal frequency and meal timing, and lastly, we round everything up with a few supplements off course. Before we start with all this, you need to know your client schools. You can have the best meal plan in the world, but it won't do you any good if it isn't aligned with your client's goals. The most common fitness goals are to either loose fed or build muscle, so that's what we will focus on now. First, calculating calorie intake. I will assume that you already know how to calculate maintenance calories. If not, watch the video on how to calculate your total daily energy expenditure, or TD. So the question, then, is how many calories do you need for fat loss for muscle growth for fat loss, I normally recommend a 20% deficit below maintenance. So if your clients baseline is 2500 calories, they're fat loss calories would be 2000. For muscle gains, I usually recommend a 10% surplus, so in that case, their calorie intake would be 2750 off course. These values are not set in stone, and you always want to adjust them to the needs of your client, the more you know about your client that better you can narrow in on their ideal calorie intake. For example, people with extremely fast metabolisms will often eat a larger surplus than 10% for waking , so make sure you track their progress and adjust their food and take along the way. Macronutrients are the next important step in setting up a meal plan. They include protein, carbohydrates and fat. Protein is the most important of the three because it's literally the building block of tissue. Basically, it provides the structure for your body. On the other hand, carbohydrates and fats are sources of energy, which means our body needs them for activity and movement. What you need to do as a diet coach is figure out the ideal macro nutrient intakes for your client. Doing this isn't always easy, and within the fitness community, you will have people fighting over these values all the time. The problem is that depending on the lifestyle and activity of your client, they will need more or less off a macro nutrient, so there doesn't really exist a perfect macronutrients split. So what I will do now is give you some general guidelines that have proven helpful when setting up diets. Let's start with protein. How much protein do you need for optimal weight loss and muscle growth for fitness diets? The optimum protein intake is usually between 0.821 gram per pound of body weight per day. This ranges what has been shown to maximize muscle growth and clinical studies and is a good starting value. If your client doesn't exercise at all or just a cardio, they can probably go a little below this range because they don't stress their muscles as much. But the more active and muscular they are, the more protein they need and the closer they should be toe one gram per pound of body weight. Now how much fed should they eat for optimal weight loss and muscle growth? In order to maintain general health and fitness, most people only need around 0.3 grams per pound of fat free mass per day. Hear that free mass is everything in your body that isn't fit so muscle water and boldness . This translates to roughly 15 to 20% of maintenance calories for most people and is a minimum value that you should not undercut in your meal plants, even though this might sound like a lot of first. Remember that one gram offense has around nine calories, so this only translates to around 35 to 45 grams of fat per day for someone following a 2000 calorie diet. Of course, when you set up a low carb or ketogenic, diets will have to increase the fat intake. In such cases, that can make up more than 50% of total calories. But like I said before, the 15 to 20% value is a minimum baseline, you should not undercut. Lastly, how many carbs for optimal weight loss and muscle growth? The role of carbs is very controversial and always hotly debated. I will try to make setting up the diet as simple as possible. So here's my recommendation. Based on what we know from studies about optimal carbon, take if your client doesn't exercise than carbs are completely optional and you conclude them or cut them from their meal plan. But if they regularly exercise, then carbs are pretty much a must. There, the body's preferred energy source for intensive workouts and as long as they stick to quality sources, your clients will definitely feel the difference. That's why I usually recommend 1 to 3 grams of carbs per pound of body weight for active people. Again, it's impossible to give you more specific values without knowing your client, but this is a good range to start with. After you've calculated your clients calorie and macronutrients, your next step is to fill them with the right foods. The most important thing here is designing a meal plan with foods that they like. You could tell them to eat rice and chicken all you want it, but if they don't like them, they won't eat them. So what I usually do is reserve 80 to 90% of their daily calories for quality and nutrient rich foods. These air the foods most people were regard is clean or healthy. Simply make a list of clean foods they like and use them to fill their daily protein fed and carbon takes. Once that is done, I have them fill the remaining 10 to 20% with their favorite junk food or candy. That way they will have or their nutrient needs covered and get enough minerals and vitamins but can still enjoy some chocolate or cake here there? No, of course, there are some foods better for weight loss than others, for example, because their digestive more slowly or fill you up more. But going through them would take too long at this point, so make sure you also watch the video on the ideal weight loss and muscle girl foods. The fourth step is meal timing and meal frequency, so determining when and how often they should eat. Let's start with meal frequency. To be blunt, it doesn't really matter if they eat 3 to 6 meals or anything in between. All studies on different meal frequencies have shown that different setups lead to basically the same results. If calories and macronutrients are the same, that means you want to build a diet around your client schedule and hunger levels. Most people aren't very hungry in the morning, so you can often keep their breakfast small. That way, they can eat more later in the day, talk to them about their usual eating habits and place the biggest meals at times when they're most hungry. Next, what about meal timing? Do you need to eat specific foods at specific times. The short answer is it depends in the overall picture. It doesn't really matter when the body gets its food, as long as you provide a steady supply of a protein to maintain muscle mass. But if your client exercise is that, it makes sense to give them certain foods before and after the workouts. These air the pre and post workout meals, and they should have a good amount of protein and carbs while being lower in fat again. Explaining how to set up these meals and more detail would take too long at this point. But I have also recorded other videos that talk about this. Okay, at this point, we're almost done with setting up the meal plan. Adding supplements is the last, important step off course. They can never replace the right foods or macronutrients, but they can still help reach fitness goals faster. Unfortunately, with so many different supplements on the market, it can be difficult to choose the right ones. I personally divide supplements into either fitness supplements for health supplements. Fitness supplements include anything that is directly linked to fat loss or muscle growth. Examples include creating or protein powder. These two are also the only supplements. I almost always including my diet plants. They're safe and proven to help get faster results. Health supplements, on the other hand, are products that are geared more towards overall health and will be examples include multi vitamins or fish oil supplements. Unfortunately, I cannot tell you which health supplements your client needs, because this will largely depend on possible deficiencies. If they're healthy and feel grade, they probably don't need any additional supplements. But the only way to know for sure is to have them to a blood test if they are deficient and something you can suggest supplements. But they should also talk to their doctor about this, And that's the complete five step process. You now know how I set up my meal plans and what you should focus on to make your own. Like I said before, it's really not that complicated. And once you have done it a few times, you quickly become a meal planning pro 29. How to calculate your BMI: How much should I weigh is probably among the most common questions many people ask themselves when starting a new diet. As you know, our body weight impacts our health in the number of ways and a healthy body weight will lower your chances of developing many serious health conditions, such as diabetes or coronary heart disease. Therefore, having a good target weight in mind when starting a diet or workout is definitely important . So in this video I will give you a short overview off what weight ranges count is normal, overweight and obese. When determining the ideal weight range for your height, most health professionals will use the body mass index, which is the fine as your body weight and kilograms divided by the square of your height and meters. So, for example, if someone weighs 80 kilograms and his 1.8 meters tall there, b m I, it will be around 24.69 your B m. I will then be checked to see where it falls on the following ranges. Less than 18.5 underweight between 18.5 and 25. Healthy weight between 25 30 overweight and over 30 obese. Here is a table that includes all of these weight ranges ordered by height. Now you might ask yourself, Is the body mass index perfect? And the answer is definitely not. The B M is the simplest measurement out there to estimate the health impact over person's weight. With this simplicity come quite a few drop ICS. First of all, it does not take into account waist or chest measurements. It also does not take into account body fit and muscle mass percentages, and lastly, it doesn't take into account bone density or general bone mess. What this means is that a well trained athlete might have a higher being mind than the average untrained person off the same height due to large amounts of muscle in the athlete . But the effort will also have less body fat, a smaller waist and most likely enjoy better health. So does that make the B M I completely useless? Despite these problems, the being my is still a good basic standard to show you what a healthy weight would look like for the average person. If your weight falls within this range, it will generally be regarded as healthy. This doesn't mean gaining or losing weight will have no impact. But it simply means that any effects on your health will be minor. However, if you're outside your optimal range, losing weight if you're overweight and gaining weight, if you're underweight, will have a pretty substantial effect on your health and should therefore be prioritized off course. Always keep in mind that these figures are estimates and should be treated as such. You aren't automatically unhealthy if you're outside your weight range and automatically healthy if you're within. But what we can say is that based on the available data, the likelihood of health is higher inside the optimal range and lower outside the optimal range. And the further you're out, the higher the chances of poor health. 30. Determining your daily calorie needs: Okay, Now that you have learned the theory behind weight loss and fat loss, let's put everything into practice. Remember how your calorie balance is the number one determinant of your diet success, and that there are three different states of calorie balances negative, positive and neutral. Of course, to reach any of the three states, you will have to know how many calories your body expands every day. There are several different equations and strategies you can use to calculate this value. Some of them are more or less accurate and more or less difficult than others. I will now show you the easiest and most straightforward way, which is to calculate your TV. You're TD describes your total daily energy expenditure, which is the number of calories that your body burns in one day. It is calculated by estimating how many calories you're burning while resting, called the basal metabolic rate, or BMR, and adding a certain number of calories on top, depending on how often you exercise. If you were to consume roughly the same amount of calories as your TV, you would be in a neutral calorie balance. If you consume more calories than your TV would be in a positive calorie balance, and if you consume fewer calories than your TV, you would be in a negative calorie balance. The simplest method of calculating your TV is by using an online calculator, such as the one I linked in the bonus lecture. It will ask you for your age, weight, height and weekly exercise. While the result will not be 100% accurate. Since we all have different metabolisms and be a Mars, it will give you a good idea of how many calories you need to consume in order to maintain your current weight. If this is not exact enough for you or you feel the value got from the online calculator is a little off. You want to do the following. Use the estimated TD value and consume around this number of calories every day. Next, weigh yourself twice a week and monitor changes in your weight If you're losing weight, the estimated TD value was too low and you should increase it by around 100 calories. If you're gaining with the estimated TD value was too high and you should decrease it by 100 calories. Continue the strategy until you wait stagnates, which is the point where you found your true TD to make things easier for you. Let's take the example of a man weighs £180 is six foot or 180 centimeters tall and 25 years old. If we assume that he trains 3 to 4 times a week at high intensity, his TD will lie anywhere between 504,700 calories per day. You would then start with one of the two values and died accordingly for about 10 days to two weeks. If after this period you see you're gaining weight, you will have to decrease your initial calorie value. And if you're losing weight, increase it now. Keep in mind that this value will be a lot lower if you don't or only rarely exercise. A £180.6 foot man that doesn't exercise has a TD of around 2000 to 2200 calories. This is almost 500 calories less per day. Getting such a difference right? Can make or break your diet as you will see in the next list 31. How to take cutting breaks: a diet break is a plant and purposeful break from dieting. This break can be anything from a few days up to several weeks, like cheat meals. Dive brakes are a controversial topic because when done wrong, they can erase your hard earned calorie deficit and weight loss progress. That's why, in this lesson, I will show you how to take diet brakes correctly. When done right, die breaks will help prepare you for the next place of dieting and are vital for your long term success. But before we go into the details, let's first talk about why you should take regular diet breaks in the first place. Their physiological as well as psychological benefits and both are equally important. The most important physiological benefit during a diet break is in the form of hormones. For most people, dieting and calorie deficits translate to more stress in their lives, and more stress often correlates with more cortisol in your blood. Now, while short spikes and cortisol levels aren't an issue, long term elevation does cause problems and will affect your dieting efforts. Research has shown that prolonged calorie deficits and increased cortisol levels caused a few unwanted effects for example, higher water retention, which makes your skin look puffy. Er, when you take a diet break and do it right, cortisol level, as well as overall stress levels will go back to normal. This also means that you'll be less hungry, have more energy and fewer cravings. Now, what about psychological benefits of diet breaks, which many people underestimate? In my opinion, first of all, dieting can be tough, very tough, in fact. And even though it gets easier, the more experience you have, I would be lying if I told you I loved it. One way to make things easier, though, is when you know that you're taking it one step at a time. Knowing you will be taking a break at a certain time in the future is a lot better than thinking about it. With no end in sight. Taking a planned break from your diet will take up much of the stress and give you something to look forward to. This also helps maintain your motivation and reach your long term goals. With this in mind, what does the right diet break look like? Basically, to achieve the benefits I outlined before you want to raise your calories to maintenance level. Eat your meals at normal times and don't worry too much about macros. I say Don't worry too much, because obviously, a diet break that consists of nothing but canyon pizza is not a good idea. So I still suggest you stick to mostly unprocessed, healthy foods. But don't worry about heading your protein needs exactly to the Graham every day, depending on how intense your exercise. Cutting cardio and half and decreasing your workout weights during the break can also be a good idea. But keep in mind that less intense workouts also mean lower calorie maintenance levels. Great, but how long should a diet break beat? This is a difficult question because it will depend both on your metabolism and motivation . In my experience, the psychological benefits of diet breaks have been pretty quickly, pretty much as soon as you leave your calorie deficit and eat at maintenance level. So if you feel that you only need a small psychological boost for the next phase of dieting than a short break off, maybe 2 to 7 days will probably do the trick. Now, when it comes to the actual physiological changes with your metabolism and hormone levels. Such a short break will usually not be enough to bring things back to normal. Here. A break of two or more weeks will be needed. However, when taking these longer breaks, it's very important you make sure to really stay at maintenance level and not go into a calorie surplus. Otherwise, you'll gain back all the way that you just lost over the last few weeks. Now, how often should you take dieting breaks? This will largely depend on how lean you already are. The last body fat you have, the more often you need to take breaks to, not over. Stress your body. For men, A good rule of thumb is to take a break every 46 weeks if you're below 10% every 6 to 8 weeks, if you're between 10 and 15% and every 10 to 12 weeks, if you're between 15 and 25% of body fat with a body fat percentage of over 25% you should take breaks even less frequent. Of course, women should at 5 to 7% to these figures to get their body fat percentages. Keep in mind that these air. Just general guidelines, and the exact timing will differ from person to person. As with everything in health and fitness, you should try to get a feeling for your body and listen to it when it's too stressed or overworked. And that's it. I hope you understand now that regular dive brakes are an important part of the dieting process and when done right will help you feel and look better. Don't take this as a free pass to binge Ito as long as you stick to the steps I outlined before you will be fine. 32. Is starvation mode real: we already talked about weight loss, plateaus and unexpected way changes. In this lesson. I want to go over another enemy of the average dieter, which is the so called starvation mode or starvation. Metabolism. Know what exactly is this phenomenal? Use what most people would say To lose weight, you need to consume fewer calories, but if you consume too few calories, your metabolism slows down so much that your body enters a state where weight loss stops completely. Many people also believe that being in the state of not eating enough calories can have more drastic effects than not losing weight. They heard that it can actually cause weight gain. And to get out of this state and start losing again, you must eat more calories, not less. So are these claims true, or is this just another live? Were sold from the dining industry? Let's have a look first. Let's see what's true about it. Yes, it is true that prolonged dieting causes your metabolic rate to slow down over time. This is what's known as adaptive Thurman Genesis. The more drastic your deficit, the faster and more significant this effect will be Now is this effect enough to make you stop losing weight altogether. No, most certainly not, and it definitely isn't significant enough to cause weight gain. Adept of Thermo Genesis happened slowly over weeks or months. We know this from starvation studies like the Minnesota study, where participants have to follow a 24 week long starvation diet consisting of two small wheels per day, roughly 1500 calories total. This amount was then reduced even further until they reached about 5% of body fat. Now, in this experiment, what happened to their metabolisms? By the end of the study, the men's metabolic rate had dropped by around 40%. This is quite a bit, but keep in mind that much of this was due to the overall loss of weight, and 40% still isn't close to the 100% that would be needed to completely shut down your metabolism. And all this was under the largest possible calorie deficit, something that you will fortunately never have to go through. Bottom line is that if starvation mode was really it would have kicked in and prevented this drastic weight loss from happening. Now, before you think the idea is completely fabricated. There is a similar phenomenon that does occur along with prolonged calorie deficit. This phenomenon not only includes the small drop of metabolic rate, but also increases cravings and fatigue. This is due to increased cortisol levels due to the stress you put your body through when crash dieting. This is why I always tell my students to use a moderate instead of a large calorie deficit and to take regular diet brace. Taken together, that will make the experience of dining a lot more tolerable and boost your motivation and energy. So to wrap up this lesson, let me tell you that starvation mode, even though it has some truth to it, is something that's mostly blown out of proportion. If you stepped losing weight, then make sure to follow the advice I gave in the previous lessons on weight loss, plateaus and sudden weight changes. 33. The perfect pre-workout meal : people often ask me what the most important meal of the day is. Usually they think it's their breakfast simply because that's what their parents told them . But that's actually false. Assuming that you're getting all of your total macro is right for the day. Both your pre and post workout meals are the most important meals of the day. The reason for this is simple. When you're arresting and are not physically active, your body doesn't really care that much when you provide it with nutrients, as long as it gets enough total nutrients for the day. What it does care about, though, is that you give it specific nutrients before and after you are active. For example, when you're lifting weights at the gym, let's first talk about pre workout nutrition. So why do you should hear before you train? The main function of a pre workout meal is to fuel the workout itself and to maximize your performance. Sounds simple, right? That's because it iss. Unfortunately, the fitness world has really over complicated this, and many gurus will try to sell you super specific recommendations or products that don't really do anything. Therefore, we used to cut through all that nonsense and figure out exactly what you should be eating before you work up. Like I said before, this meal is meant to fuel your workouts. From a scientific standpoint, it should do three things. Reduce muscle glycogen depletion, reduce muscle protein breakdown and reduced post workout cortisol levels. I know this sounds complicated, but really all you need to do to achieve all three effects is to eat carbs and protein before you work. What this means is that the most important rule of your pre workout meal is to consume a good amount of both cars and protein before you train. I know this sounds very simple and probably too simple to you, but let me tell you that way. Too many people overcomplicate this and fear that if they don't consume X grams of protein and ex grams of carbs X minutes before the workout, they will build no muscle and lose no fat. I can tell you that that's not the case, and anyone saying otherwise is probably trying to sell you some overpriced supplement off course. I don't want to leave you with no guidelines at all, so let me give you a few rough estimates that you can keep in mind when you prepare your pre workout meal. The true Specifics year will always differ from person to person and depend on what time of the day you work out and how much time you actually have before you work out. But the values I'm about to give you are a good reference. If you can eat a balanced meal with 0.2 to 0.25 grams per pound of body, weight off both carbs and protein around one hour before your training. Now, in case you don't have that much time to prepare a meal or your last meal lies more than two hours prior to your training, consume liquid or easily digested protein and cars 30 minutes before you work out. This could be a protein shake with a banana, for example. The liquid will be more easily digested, allowing your body to absorb the nutrients faster. I personally like to eat a normal meal of brown rice, chicken and vegetables an hour before my workout. As you can see, this is nothing special. Just protein and carbs coming from normal foods 1 to 2 hours before hitting the gym. This is proven to get you the best results, and we'll keep things as simple as possible. There's really no need to get any more complicated than that. And no need to obsess about the specifics. Last but not least, in case you don't like, rise chicken and vegetables or don't want to eat it every day. Here's some more suggestions for your pre workout meals. Some meals that you can eat up to one hour before your workout include oatmeal with way protein mixed in a large chicken sandwich with whole grain bread, some scrambled eggs with beans and some sliced tomatoes. Whole grain passed out with some sort of protein again. This can be chicken meat or whatever source of protein you prefer, and snakes that you can eat 30 minutes or less before you work out. Include a banana with away protein. Shake an apple with a protein bar or just a protein bar 34. The perfect post workout meal: in the last lesson, we talked in detail about the pre workout meal. So what you should eat before your train. Now we have to talk about your post workout meal. So what, you should eat after your training sessions. First of all, why do you even need a post workout? Basically, the food you consume after exercise is meant to supply your body with everything it needs to repair the muscle tissue that was broken down during a workout and help your body recover from the stress. From a scientific standpoint, it should accomplish the following replenish muscle glycogen that was depleted during your workout. Reduced muscle protein breakdown caused by exercise increase muscle protein synthesis, reduced muscle soreness and fatigue enhancer. Overall recovery and reduced cortisol levels. Now this all sounds very complicated. So how can you achieve it by giving your body the same exact macronutrients you gave it through your pre workout meal, Carbs and protein. That's why the guidelines for your post workout meal are super simple. You again want to consume a good amount of both carbs and protein in some form soon after your workout. Now, at this point, you're probably asking yourself how much and how soon, exactly again. Around 0.2 to 0.25 grams per pound of body weight of both carbs and protein. If you're really hungry, you can definitely increase the carbs. Thes air. Just general values to keep in mind. Timing should be around 30 to 60 minutes after your workout, and pre and post workout meals shouldn't be separated by more than 3 to 4 hours. That means if you had a large meal an hour before you work out, you have more time afterwards to prepare your post. Workout me one tip on days when you don't have the time to prepare an entire meal right away after you workout is to pick a post workout chic. I explained how to make supposed workout shape in the later, less it's super simple. 35. Adjusting your meal plan to build muscle: you probably heard that most bodybuilders and athletes work in two phases, called bulking and cutting. First, you focus on building strength and size while consuming more calories than your body burns throughout the day. And then you try to get rid of any extra fit by cutting calories while maintaining lean muscle mass. In this lesson, I will teach you everything you need to know to successfully bulk up by adding muscle mass and maintaining a relatively low level of body fed over a period of several weeks. So why do you need a booking plan anyway? The logic behind a well designed bulking planets simple. In order to force your body to grow more muscle tissue in a very little time, we need to lift heavy and consume extra calories. Basically, all successful bulking guides rely on these two factors. If you work out is too light, meaning not enough weight and too many reps percent or you simply don't taken enough calories. Even hitting the gym five times a week won't get you any results. Complete beginners an exception to this rule because they can often lose weight and build muscle at the same time since their body reacts extremely well to the new training stimulus and builds muscle faster than experienced lifters. The more muscle you have, the more difficult it becomes to add more without any extra calories. Okay, so how do you diet during a book, you'll find tons of bulking meal plans on the Internet, some good and many bad, the good ones awful of more or less the same pattern. First you calculate your TV. Then you add a certain percentage to Utd to get the ideal calorie count for your bull. And then you reach this calorie count by eating mostly healthy foods. Let's look at all these steps individually. I already showed you how to calculate your TV and an early lesson so we will skip this step . And if you don't remember simply go back to that list. Next, you want to add a certain percentage to Utd to get the ideal calorie count for your book. This part is probably the most controversial part of any bulking program. Some gurus will tell you to lean Bogue, adding only around 10 to 15% of additional calories to your TV to avoid getting any unnecessary fit in the process. Others will tell you that this number is too low and your metabolism will most likely speed up and erase such a tiny surplus. So who is right? As often in life, the truth lies somewhere in the middle. It is true that the human body has a limit of calories and can put towards the process of muscle growth. Consuming more calories than that won't speed up muscle growth, but it will make you fatter. However, most skinny guys were super skinny. Guys won't mind a little extra fed and will also have an easier time losing it afterwards. It is also extremely time consuming to maintain a lean book over several weeks, having to perfectly track your calories all the time. This is why, in my personal bulking program, I prefer to eat around 500 calories more than novel, which is around 20% of additional calories to my TV. That way, I make sure to give my body enough energy to build muscle, even if my metabolism, where to speed up mu. Planning is also easier that way because 500 calories equals more or less to an additional meal. How larger daily bogan calorie count has to be really comes down to how your metabolism re extra more food and how you feel about tracking calories and gaining unnecessary fit. If you're a skinny and simply want to get bigger, don't be afraid of eating a lot. You won't get fed overnight and have plenty of time to counter. Act should your body fat percentage rise too quickly. If you have a normal metabolism and feel that a small surplus is enough than 250 extra calories a day will probably be enough. Smaller surpluses also work better for women who generally have lower te's and would gain fed a lot quicker with 20% extra calories. Now in step three, you want to reach this calorie count by eating mostly healthy foods. We already talked about quality sources off protein carps and feds before, so just make sure to not go crazy during a bulk by eating nothing but pizza and ice cream 36. The right foods for muscle growth: like fat loss foods. The term muscle gain foods or foods from muscle growth is misleading. There aren't any individual foods that will make your body rule muscles like it's magic. Muscle growth is actually achieved through resistance training and by progressively lifting heavier weight loads. This is called progressive overload now, assuming you already do this, what you can do, however, is set up and died that provides your body with the necessary building blocks to grow new muscle tissue. Because even if you lived it enough weight but didn't supply your body with the necessary nutrients, you would still see little to no results. So in this case, what does it muscle growth or bodybuilding diet look like? Explain how to do all this in my muscle building course, but to give you a short overview, you would first have to calculate your optimal calorie intake. This will be your total daily energy expenditure, also called Tedy, plus 20% of additional calories to create weight gain. Then the next step is finding the right foods for a dye plant. A good starting point is having your daily calorie breakdown to be 40% carbohydrates, 30% protein and 30% fat. Now here's a list of the perfect foods to cover your carbs. Protein and fat intake. As for carps, really, any quality source will do. This includes rice and brown rice, whole grain pastors, breads and cereals, sweet potatoes and normal potatoes and things like to know it. As for protein, my preferred sources are chicken breast, all types of fish, dairy products, lean beef and, if you are vegan, things like beans or lentils. And for offense is always you should favor unsaturated types of fits like avocados, olives and olive oils. We're nuts and nut butters. Of course. These are just examples in regards to muscle growth. Your body actually cares very little where it's macronutrients come from as long as you provide enough. If you want to learn how to set up your ideal fitness meal plan, check out my nutrition master class, where I teach everything in a lot more detail. 37. The right foods to boost testosterone: one of the most common questions asked by my students is how you can increase testosterone levels without using steroids. This is a very valid question because we all know that testosterone is the primary hormone responsible for muscle growth, sex drive and oftentimes overall well being in men. So no wonder guys want more of it. What's interesting, though, is the fact that they're also quite a few women who prefer to have higher testosterone levels. Their bodies, of course, also produced testosterone, but in smaller amounts. So the question then is, Which foods can we use to naturally increase our testosterone levels? There are quite a few, but what you have to understand is that these strategies have limits. Many people who asked how to increase their testosterone are beginners looking for a fast and easy way to build more muscles. Even though the strategies I'm going to talk about our proven toe work, they will not make you look like a bodybuilder or doubled the amount of muscle you can build within a month. Much of your body's ability to produce testosterone is limited by our genetics, so what we can try to do is take advantage of your full potential, which will have a positive impact on your muscle games and overall mood. But don't think of this as some sort of diet. Heck, that will make you become the Incredible Hulk just from eating certain foods. With that being said, here's some foods to increase your testosterone level. Number one is any food high in unsaturated fat. This includes foods like olive oil, most nuts and avocados. Dietary fed is extremely important for the production of hormones, including testosterone. We know from various studies that diets low in fat can lead to lower testosterone levels, and that's hiring. Fed can increase testosterone levels. Therefore, you want to make sure to include enough healthy sources of unsaturated fats in your meal plan. So how much fat should you eat per day to make sure you're getting enough? Most people want to get at least 15 to 20% of their oral calories from fats. This will enter optimal health and performance. But if you want to test things out, you can go a little higher until 30% to see if you notice any differences Now. In theory, this fed could come from all kinds of fat sources, but most of us are getting too many saturated fats and too little unsaturated fats, So stick to the sources I outlined above. Number two are foods high in vitamin D. Vitamin D is important for your immunity, bone health mood and, of course, testosterone production. Unfortunately, many Europeans and North Americans have vitamin D deficiencies, especially during the winter. So bring your vitamin D levels. Spectra normal can help with testosterone production. This could be done either through supplementation or by consuming high vitamin D foods like fatty fish, beef, liver, cheese and eggs. The only problem with these foods is that while they're high in vitamin D, their content usually is not enough to overcome a full blown deficiency, even if you consume them in high doses. So if you have a true deficiency, check with your doctor and maybe up for supplements. Also, number three on the list are foods high in zinc. Studies have shown a link between zinc deficiencies and decrease testosterone levels, increasing your zinc levels either through supplementation or by consuming more high zing foods like red meat. C four or dairy products will also raise your testosterone levels, but only if you are deficient in case you're already getting enough zinc, this strategy won't benefit you much, at least not in regards. Student starts room next on the list or Brazil nuts. Brazil Nuts are technically seats, but most people refer to them as nuts because of their shape and taste. Brazil nuts are packed with selenium, which is directly linked to increase testosterone production. And eating a few Brazil nuts a day will be enough to cover your selenium needs naturally and last on the list of alcohol, which I want you to avoid. Of course, as you can probably imagine, large and excessive amounts of alcohol can potentially Harmer testosterone levels. So my advice is pretty straightforward. Here. Try to limit alcohol. You don't have to stop drinking entirely, but when you're going to drink, stay within the realm of moderate alcohol consumption and you will probably be just fine. But the morning exceed moderate, the more harmful it is going to become 38. Common trends explained: now that we got the most common nutrition and health myths out of the weight, I want to talk about some of the well known diets out there. These are diets that they're currently popular happened popular over the last few years. As you will see, the dining industry is similar to fashion and that there are always some trends everyone seems to follow. Sometimes these diet trends makes sense, but oftentimes they're just cats that won't stand the test of time. The problem is, of course, that with all these different diets, it's easy to lose track, especially if you are a professional fitness coach. So in the next few lessons, I will explain the concepts and ideas behind each diet and also tell you when it makes sense to following. As always, I don't just want to rely on my personal experience, but a scientific studies and objective research. Let's get started 39. Gluten free explained: the first diet we will analyzes the gluten free diet. Gluten free is one of the hottest diet trends right now, so it's crucially understand where it comes from and what it has to offer. Many blocks and magazines will tell you that gluten can be extremely dangerous, and getting often has changed their lives completely. As you know, if you read my block, I'm always a little skeptical about such absolute statements, especially when those people are also selling their own products. So let's look for ourselves and see what gluten is really all about. Gluten is a naturally occurring composite of two proteins, glutamine and bleeding, that is found mostly in riot wheat and barley products. It's the substance that makes toe resilient and stretchy, and it's also often used as a thickening agent and other foods. Because gluten makes big products more elastic, it's often found in things like pizza dough, pastas, breads and crackers. Now that doesn't sound too bad, right? Well, it can be problematic for some people because blue molecules aren't broken down by heat or directly digested. They will be absorbed by the small intestines, which can provoke an autoimmune response, and some people. These people would then get headaches, stomach cramps, diarrhea and generally feel bloated. Things could get even worse and result and got inflammation. If these people keep getting glued now, this sounds pretty bad, right? But here's the good news. All these symptoms occur only in the people with celiac disease, which is verifiable by the presence off certain antibodies produced in response to boot. It's estimated that between 0.3 and 1.2% of the population has celiac disease, which means that you probably don't now. What about healthy people without celiac disease? Should they also avoid gluten? Unfortunately, the answer is, it depends according to recent research for every personal s celiac disease there probably six or seven people who have a gluten sensitivity, which means you get symptoms. Similar interests, Elliot. But you don't have the antibodies or intestinal damage. Sounds like a lot, but that's still only between 3 to 7% of all people, so you probably don't have gluten sensitivity, either. What this means is that the vast majority of people don't need to follow a gluten free diet . In fact, the group of free diet itself offers no special health benefits, and most gluten free products tend to be less nutritious, low and protein higher and fed and cost more than double. This is also the reason why many people with celiac disease that are forced to follow a gluten free diet have micronutrient deficiencies simply because it's more difficult for them to follow a well balanced diet. Now I'm not saying it's impossible, but it's more difficult. Another thing that is sometimes mentioned but completely made up is that it looked free. Diet will help you lose weight faster. Even on a gluten free diet. You still have to follow the rules of weight loss that I explained earlier meaning you have to create a calorie deficit. Now. I don't want to completely bash gluten free diets because there are a few studies that indicate that over time, diets high in gluten can cause damage to the intestinal cells and non Celia people. The problem is, researchers still don't know why this is, and the evidence isn't clearly linked to gluten as a trigger. What this means is that if you want to play it safe, limit you gluten intake to a few meals a week. Other than that, however, you don't have to worry about it 40. Paleo explained: next to the gluten free diet. The paleo diet is another hugely popular diet Right now, many people will tell you that can help you with weight loss, cravings, sleep and even allergies. So again, this seems pretty good, right? Well, let's find out first. What is the paleo diet, anyway? The idea behind the pal your diet is to eat the same foods our hunter gatherer ancestors supposedly ate. So fruits, vegetables, meats, seafood and nuts what you want to avoid our process foods, dairy products, potatoes and grains. If a caveman couldn't eat it, neither can you. Advocates of this diet will argue that the average human back then was tall, muscular, agile, athletic and incredibly versatile, whereas the average human now is overweight, out of shape, stressed out and unhappy. So we should go back to our roots and bring back the caveman diet. The problem with this, though, is that we now know from excavations and bone analysis that people back then where nearly as tall and healthy as paleo advocates make them out to be. They also didn't have all the abundance of food we have today, so it was basically impossible to become overweight for them. But these air details that don't really matter when it comes to dieting, because the paleo diet could still be healthy, even if in theory it doesn't really make sense. And in fact, many of the aspects of paleo dieting are very healthy eating lean needs and the seafood will provide with a lot of protein, which is very important to build muscle and maintain muscle mass. As you know now. It also excludes processed meats, which can pose a health risk when consumed in great quantities. It includes a lot of veggies and fruits, which are high in vitamins and generally nutritious and excludes basically any type of candy and processed sugars, which usually have little nutritious value. And it also excludes transfats, which are generally bad for your heart and overall health. Like I explained before. So in these aspects, paleo is a pretty good diet. There's just one problem and also forbids quite a few foods that offer great health benefits. For example, whole grains are an excellent source of quality carbohydrates that have been shown to reduce inflammation in the body and decrease the risk of cardiovascular disease, and dairy products provide calcium protein and vitamin D. Of course, some people are lactose intolerant, but for those that do find with dairy, it's a highly nutritious food. Also, lagoons are a good source of plant based protein and have been shown to degrees total and LDL cholesterol levels. But all of these you couldn't eat as a troop. Aaliyah dieter. Now, often the argument for this is that whole grains damage the intestines, and lagoons contain entry nutrients that interfere with nutrient absorption. My problem with these claims is, however, there's little scientific evidence to back them up and that most of these problems aren't really problems. Anti nutrients and lagoons, for example, aren't dangerous and normal intake levels, and it's part of a properly balanced diet and can also be easily reduced by cooking them. So what's the bottom line on paleo? The foods that are recommended in the diet are pretty healthy as long as you stick to lean and unprocessed meat, so there's nothing wrong with that. The problem comes from foods that should be avoided according to the diet, especially the whole grains, which are one of the best sources of quality carbs trying to get your carbs solely through foods will be difficult and it's not recommended. So if you really want to follow the paleo diet, I suggest you go with a less drastic approach and still include some of the non pal your foods when you need them. 41. Low carb explained: while the diets we talked about so far I have seen an increase in popularity Onley in the last few years. Low carb diets have been around for decades. As the name suggests, low carb diets are low in carbohydrates. This means that if you switch to a low carb diet and consume the same amount of calories, you will have to consume more protein and or more effect to make up for the lost calories. Since carbs are the only non essential micronutrient, which means our body doesn't need them to survive, unlike protein and fed. In theory, there's nothing wrong with a low carb diet. But like I said so many times before, there is a difference between simply surviving and feeling great. Advocates of low carb dieting will often tell you that reducing your carb makes sense because eating carbohydrates produces insulin, which in turn triggers rapid fat storage. So the key to a healthy diet, they say, is to eat as few carbohydrates as possible. Now, I already talked about how this could be true for simple carps like high sugar foods and candy. But when it comes to quality complex carbs than these claims are simply falls. In fact, if you regularly exercise than not, consuming complex carbs will hurt your strength level and therefore your muscle gains. Trust me, you'll feel a lot weaker, and your workouts will become very difficult if you don't provide your body with the fuel in the forms of complex carbs. What this means is that if you want to gain muscle than low carb, diets are not optimal, and I don't recommend them. No. What about weight loss? Does a low carb diet makes sense when wanting to lose fat? As so often, the answer is it depends if you're completely sanitary, meaning you almost never exercise. Then, yeah, it makes sense to cut carbs simply because carbohydrates are primarily energetic, so their purpose is to give yourself energy. If you don't do anything with your body, it doesn't need to very much energy, so it doesn't need the carbs. Thus, a relatively low carb diet would make sense for a sanitary person, and somewhere around 100 grams per day would probably be enough. Also, people who consume primarily simple carbs, such as process and junk foods, will benefit from eating less of them simply because anything you eat instead of junk food is probably going to be more nutritious. That being said, to lose weight, you always have to follow a negative calorie balance. Like I said so many times before, no matter if you're eating low or high carb. The problem with low carb diets, though, is that it's easier to overeat. For many people, the absolute worst part of dieting to lose weight is the hunger, which often leads to cravings. Unfortunately, a low carb diet basically guarantees that you're going to struggle with hunger. Carbs, especially the fibre rich types, have a significant impact on your fullness, whereas dietary fats don't. That is, eat a bunch of fibres carbohydrates, and you'll feel very full for quite some time. Eat a bunch of dietary fed and you won't also, if it is a lot more calorie dense, with one gram of fat, having double the calories of one, a ground of carbs. So as you can see, unless you don't exercise at all or have problems with your insulin sensitivity, low carb isn't the best choice. Off course. Different people react differently to more or less carp intake, so it makes sense to try it out at least once. Maybe you're one of those people that actually feel better with less carbs, and that's what matters in the end. 42. Intermittent Fasting Explained: even though the concept of fasting has literally been around for centuries, the idea of intermittent fasting has only become popular over the last few years. But let's not get ahead of ourselves first. What is intermittent fasting anyways? The average person, probably its food from around 8 a.m. to maybe nine PM and form of various meals and snacks . That means you eat for around 13 hours, and then he'd nothing for about 11 hours. Once you stop eating and your body has processed all the food from your last meal, you will go into a fasted state would probably last around 6 to 7 hours. Intermittent fasting doubles this by having you fast for 16 hours and eat for only eight. Some diets go even as far as 20 hours, fasting in four hours eating Now what happens when you do this? Proponents of the intermittent fasting dad will tell you that longer fasting will lower insulin levels increase testosterone help with singular repair in gene expression sounds pretty amazing, right? Not so fast. The problem with this is that all these changes, even if they actually take place and are made up, are so small that they won't make a noticeable difference. At least that's what a matter study off over 40 studies on intermittent fasting found. The scientists concluded that intermittent fasting is not superior to traditional dieting and found no significant benefits related to body composition fellows, insulin sensitivity or Hormel's. This means that much of the marketing done in the name of intermittent fasting is made up or completely exaggerated. That being said, I do believe this dieting approach can make sense for people that fall into one of two categories. First, anyone who doesn't have the time or discipline to eat five or six meals per day and prefers to eat large amounts of food within a small time frame. Like I explained in the lesson on meal frequency, it really isn't that important how often you eat. What matters is how much you eat and calories and what you eat and macros. Intermittent fasting takes this to the extreme and hazard eating large amounts of food within a few hours. If this approach appeals to you, then go ahead and try it. I personally am completely happy with the traditional approach and feel weak when I go several hours without food but that might be different for you. The second category of people who might benefit from intermittent fasting is anyone who has trouble counting calories. Since you will be consuming most of your food and just a few hours, it'll be easier to monitor a calorie intake and stick to a calorie deficit. If you don't allow yourself to eat outside the six hour window, you already eliminated one of the biggest reasons why people don't succeed. A diet high calories next. I personally don't have this problem have died it successfully for years. So again, this approach isn't my favorite. But if it fits your lifestyle and preferences, go ahead and give it a try. And this is basically the bottom line for intermittent fasting. It's not some amazing cure for all your weight loss muscle building problems. In fact, if you still consume the same amount of calories and the same mackerels, you probably won't see any changes. But the stricter approach does help some people to get back on track and simply stick to their diet plan 43. Vegan explained: Some people believe that vegans cannot build muscle and will inevitably suffer from protein and vitamin deficiencies. Others think that veganism is the best thing since the invention of the Internet, and that they have to convert everyone they see to become a vegan. So who is right? And what is the vegan diet really all about? As you probably know, vegetarians do not eat meat, fish or poultry. Vegans, in addition to being vegetarians, do not consume other animal products and by products such as eggs, dairy products and honey. Now, while some people will choose to go vegan because of environmental or ethical reasons, I will talk about it on Lee from a fitness and health perspective. Since the field of veganism is so broad, we will start with a rather simple question. Can you build muscle as a vegan? And the answer is yes, absolutely. But it's more difficult than on a normal diet. The main reason for this is protein, as I have discussed in detail in the previous lessons on protein and this dozens off studies have proven beyond the shadow of a doubt. Ah, high protein diet is very important for building muscle. Our body simply need amino acids derived from protein to repair and grow muscle tissue. Without it, you won't provide your body with the material for muscle growth when we look at vegan diets and compared it to traditional diets from a macro nutritional perspective, the main differences protein intake Most people eating an even halfway healthy diet are already getting a large percentage of their carbs and fats from plant based sources like grains, fruits, veggies and nuts and oils, which doesn't change when you become a vegan. What does change, however, is protein intake because your replies high protein animal foods like meat, eggs and dairy with lower protein foods like beans, grains and nuts. Now don't get me wrong. Beans, grains and nuts are very healthy foods and generally quality sources of protein as part of a balanced diet. You run into problems, though, when you use them as your single source of protein. Why? Because plant based proteins come with the truth. Drawbacks. First, Not all of them are complete proteins, which means that they don't contain all the nine essential amino assets or don't have sufficient quantities of them to meet the body's needs. As you know amino acids are the building blocks of protein and tissues in the body, including muscle tissues. The body needs 21 amino acids to stay alive, and nine of them must be obtained from food. Unfortunately, many nuts seats and lagoons are incomplete. Proteins that don't contain all nine essential immunize its, but fortunately, there is a very simple solution for all this. If you're a vegan, don't rely on these as your protein source. For example, if you combine them with other foods, you can get the right balance of essential meals. Proteins that in combination make a complete amino acid profile are known as complementary proteins. Here, a few good examples. Rice and beans. Spinach salad with almonds, Hamas Withhold grand PGAs, whole grain noodles with peanut sauce. Now the second problem with plant based proteins is that some sources aren't absorbed as well as others. This means eating 100 grams of hemp protein isn't the same as eating 100 grams of rice for pea protein. Heme protein has much less muscle building potential than pea protein. What this means is that as a vegan who wants to build muscle, you have to make sure you're getting enough protein that is well absorbed well and rich in a central amino assets. Doing this isn't impossible, but it's more difficult than simply relying on meat and dairy as your protein source to help you out here. A few protein sources that should make up the majority majority of daily protein are grains like we'd rise and olds vegetables and legumes like peas, beans and potato nuts like almonds, peanuts, walnuts, pistachios and seems like a no and back. We'd also make sure to combine them with one another to get all the essential amino acids. Okay, now that we talked about how to overcome protein efficiencies, what about micronutrient deficiencies? You probably heard that going vegan does increase the risk of various neutral deficiencies , and this is true. The most common ones are deficiencies in vitamin D and B 12 iron, calcium, zinc and omega three fatty acids. Now many vegans will tell you that these common deficiencies can be avoided by simply adding certain foods treated diet. While this is true in theory, things look a lot different in practice. For example, to get the same amount of calcium from vegetables as from dairy products, you would have to consume multiple servings instead of just one the singles for zinc. Unless you want to micromanage who died and always check for your micronutrient intake. This means you will have to supplement. Supplementing for vitamin D. B 12 and omega three fatty acids is actually fairly common among experienced vegans and something I would recommend. So what's my conclusion on the vegan diet, you can build plenty of muscle and strength as a vegan. If you know what you're doing, you will have to closely monitor your foods and protein sources and probably invest more time towards meal planning to avoid deficiencies. If you're willing to invest the time, then the vegan diet can definitely be a healthy alternative and help you gain muscle. 44. Keto explained: The ketogenic diet is a haIf it low carb and moderate protein diet that is meant to put the body in a metabolic state known as ketosis, he told. This happens when you force the body to use fat rather than carbohydrates for most body functions. Normally the carbohydrates contained and food are converted into glucose, which is then transported around the body and is particularly important and fueling brain function. But if there aren't enough carbohydrates in your diet, deliver converts fed into Fetty assets and key toned bodies. Piece key toned bodies can be used by the brain just like glucose and replace it as an energy source. To reach ketosis, most people need to consume less than 50 grams of carbs per day, sometimes even less than 30 grams off. This is possible because, unlike fed and protein, carbohydrates are non essential macronutrients, meaning we don't technically need them to survive. Now how do you reach ketosis step by step? Implementing a ketogenic diet and reaching ketosis is fairly simple. Basically, you take your body through the steps of becoming a fat burner rather than a carbohydrate burner. The individual steps are first you cut down on carbs. Like I said before, this usually needs to be less than 50 grams of carbs per day, but often less than 30 grams. Next, you increase your consumption of fence to make sure your diet isn't made up of junk food. You want to stick to mostly unsaturated and healthy saturated fats, bringing your fat and take up while lowering your carbon take will force your body to use fat as its primary energy source and also produce key toned bodies to fuel your brain. Third one's the blood level of key. Tom Body rises to a specific point. You officially enter into ketosis, and lastly, most people cycled in and out of ketosis regularly. But there are others who follow the diet long term, sometimes for years. It's really up to you and how your body handles it. Another important question is what should you eat on a ketogenic diet? If you are falling that Katoh died, there was some very specific foods on your Kato meal plan. Most important will be healthy fits, which make up the bulk of your diet. Up to 80% of your daily calories can come from things like olive oil, grass fed butter, avocados, coconut oil or nuts and seats. Since that will be your new primary source of energy, make sure to select foods you like and that are also healthy. This will prevent hunger, weakness and fatigue. Next on the list are non starchy vegetables, even though you want to keep your carb intake to a minimum. None starchy vegetables should still be included in your diet. Good choices include broccoli, calif floor or leafy greens such as asparagus for cucumbers. The's foods come loaded with nutrients and vitamins and are also great for weight loss as their high in volume but low in calories. High protein foods are also an important part of your diet. Lean meat, fish, eggs, wild game and certain dairy products are great sources of protein and also full of vitamins and minerals. Make sure to buy quality products such as grass fed meat or Katri eggs. That way, you don't just invest in your health, but also in the environment. Now what about foods to avoid? Obviously, you want to avoid most processed junk food, along with everything most people consider unhealthy. But this goes for any good diet, not just the ketogenic diet. Keep in mind that anything high in sugar is also high in carbohydrates and can take you out of ketosis. That's why it's a good idea to cut out all soft drinks, fruit juices or sugary sport drinks. Besides these, you also want to stay away from foods high in starch such as bread, pasta, rice and potatoes. Fruits on the ketogenic diet are a mixed bag. The fructose in them is usually a no, which means that a lot of fruits are taken out of the mix immediately. But there are fruits that are acceptable in small to moderate amounts because of their low net carbs. Examples include fruits like blueberries or strawberries. Lastly, what are my thoughts on the ketogenic diet? Unlike other fat diets, there's nothing wrong with the key to diet, and it has word for a lot of people. But since it's being hyped a lot right now, I want to talk about a few things that aren't always mentioned. Generally, there's no problem with a low carb and take, as our bodies can also derive energy solely from fed and protein. However, this process takes longer and some people feel weaker due to the lower glycogen levels. Less glycogen also means less water attention, which is why, during the first few days of following the ketogenic diet, many people think they're losing fed when infect their bodies, flushing out all the unnecessary water. Many people also wonder if they will be able to build muscle on Akio diet. The short answer is yes, but maybe at a slower rate, let me explain. Some people, especially those with low insulin sensitivity, react very well to low carb diets and feel better when they cut out most carbs. So as long as they keep their protein and take high and do enough strength training, they will see muscle gains. Others, however, especially those there used to eating a lot of quality carbs like rice, potatoes or whole grains usually do worse on ketogenic diets. They get weaker, lift less weight in the gym and therefore built less muscle. The's air generally people who are already lean and muscular and also have high insulin sensitivity. What this means is that different people react differently to more or less carbon take. You really have to try it out for yourself. If you're seeing good results and feeling better than that's all that matters. Our bodies are a lot more efficient than many people think and your individual sweets, but can very quite a bit from other people. 45. Different meal plans for athletes: the right Nutrition diets aren't just important for good looks for health. Better athletic performance is another main reason we need to watch your diets, the falling videos. I will show you what you need to focus on when designing guys for different athletes. Off course, Our goal is always to ensure that the athlete has all the nutrients, your she needs to be in an ideal shape for whatever they need to do. I've divided them according to the different disciplines of strength, training, endurance, training and ball sports. Even the most athletes need to follow similar diets. Each sport works the body in different ways, and you have to adjust nutrient intakes, according 46. Meal planning for strength training : strength. Training as a sport usually includes disciplines like weight lifting or body building. But if we look at the requirements for short bursts of energy and high muscle mass, we can also include other disciplines such a sprinting, traveling or high jump. All of these sports are characterized by their physical requirements for optimal muscular performance. They require a lot of energy on the day of the competition, but I usually limited in time. The training and dieting for such competitions is also similar. You need enough energy to constantly improve yourself and gradually increase muscle Miss. This, of course, includes sufficient calories and protein for muscle and strength gains. It also means that the first important aspect of nutrition for strength train is a calorie surplus while following a high protein diet. In the field of weight training, 200 to 500 excess daily calories have generally been found to be the optimum for building as much muscle as possible during the pre competition bulking face. As for protein, the ideal range lies anywhere between 0.821 gram per pound of body weight. As the day of the competition comes closer, some athletes need to adjust their diet to reduce body fat levels while maintaining muscle miss. This is done with a calorie restricted diet, which should include sufficient amounts of vitamins and minerals while being high in protein. Here, the ideal protein can be as high as 1.2 grams per pound of body weight. This ensures muscle protection and increases satiety. Lastly, right before the competition, some athletes refilled their glycogen stores through blockage and super compensation. That means they eat large amounts of carbohydrates, which are stored in the muscle and liver, and bind toe water. Since this contrast sickly, increase your weight within a few hours. Make sure to do this only after you've already qualified for a certain weight class. 47. Meal planning for endurance training: endurance sports are characterized by prolonged physical stress, sometimes over several hours. This means unlike in strength and resistance disciplines, the body needs to constantly provide energy for the activity in other sports. The main energy source of the body are it's glycogen stores and endurance competitions, However, which can last several hours. A large part of the energy is also taken from the fat deposits. These can provide very economical and almost unlimited energy at the same time, and often makes sense to consume fast digesting energy during the competition. For example, during a marathon to further ensure a continuous energy supply in endurance exercise that the energy is obtained by burning oxygen with carbohydrates or fats. That means muscle or liver glycogen, but also free fatty acids and fat deposits are used for energy production. At the same time, the body can also get energy from amino assets, meaning through the breakdown of muscle tissue. The diet of an endurance athlete needs to enable him or her to constantly improve condition , and performance has already explained the energy supply and endurance. Sports is very diverse. Nonetheless, carbohydrate rich diets are usually emphasized to ensure full muscle glycogen for training and competition. Carbohydrate recommendations can range from three grams per pound of body weight to more than five grams per pound of body weight, of course, always considered the total energy intake and leave enough calories for sufficient protein and fat. Since endurance athletes also need muscle tissue, a fairly high protein intake off our own 0.8 grams per pound of body weight can make sense . This promotes muscular repair and counter X muscular breakdown. As for Fed endurance, athletes should eat as much dietary fat as needed to balance their total energy intake after removing carbohydrates and proteins. 48. Meal planning for balls sports and martial arts: sports such as volleyball, soccer, tennis, judo or boxing required intensive low peaks. But at the same time, the athletes also have time for short breaks. In between, a round of boxing only takes a few minutes. A soccer player can rest while the ball is off the field, and a volleyball player has short recovery periods after each point. For energy provision. This translates to an increase use of carbohydrates, muscle 80 p and creating phosphate for acute load peaks. Fat oxidation is used only very little, and at the same time, the waste product of anaerobic energy supply must be continuously reduced when the body uses carbohydrates for energy but has no or only little oxygen available. It produces lactic acid, which concentrates in the muscle cells and leads to a burning sensation. Fortunately, during the short breaks, this electric asset can be partially reduced for the ideal diet. This again translates toe a high carbohydrate intake. However, the intake can be slightly lower than that of endurance athletes, since glycogen stores aren't always depleted completely. Generally, 2 to 4 grams of carbohydrates per pound of body weight should be enough. This provides the necessary energy during the training while helping with recovery afterwards. At the same time, a moderate protein intake off around 0.6 to 0.7 grams per pound of body weight is recommended during the training face. This is enoughto optimally support, muscle growth and regeneration. The calorie balance depends very much on the individual sport. A soccer player, for example. It does not need too much of a calorie surplus as the training is not explicitly designed to build muscle. Basically, it is more about having the energy needed for the training itself. Onley in some martial arts such as judo, wrestling and boxing, are certain weight classes criteria for competitions. Therefore, the diet should be adjusted to increase or decrease body weight is necessary. 49. Supplements introduction: the last step in setting up your fitness diet is adding supplements. Like I said in the beginning, supplements are important. In fact, you could see great results without ever using. Also, most supplements are completely hyped in overpriced supplement brands literally spend hundreds of millions of dollars each year to sell you their product. That said, there are a few supplements that I think makes sense to add to your doctor. The list is very short, and all of them are pretty cheap. Here's what I'm talking about. 50. BCAA: B C A. A stands for branch chain amino acids. They're called branched because of their structure, which includes a side chain of one carbon atom and three hydrogen addicts. The three B C A's are losing ice solution and valley, and they account for around 1/3 of essential amino assets in muscle protein. It's what this means is that even though amino acids and general are very important muscle growth, the three B C A's are key players. When you want to promote muscle protein synthesis because be Cesar so important to muscle tissue and also help you blood sugar levels constant. You want to make sure to get enough to support your workouts. But what to be say's Actually do? Studies have shown that B, C, A's and B C A supplementation can have certain benefits. Since the sea is especially losing are vital to muscle growth. Supplementation can promote muscle protein synthesis and increased muscle broke over time. It can also be used to prevent fatigue and beginners. Other studies have shown that it can improve your immunity by providing energy and helping in the synthesis of new cells. BC is also reduced exercise induced muscle damage, which means you suffer from less soreness and get better long term muscle function and growth. Now the problem with these findings is that they come from studies that looked at people. We're not getting enough protein in the first place. Obviously, when you're already getting very little protein, your body will love any additional immune essence and therefore perform better. What you have to know is that you don't have to consume supplements to get your BCS pretty much all quality whole food protein sources are high in them. For example, need eggs and dairy products, but also way protein supplements. I will assume that you are already getting most of your protein from such sources, So the real question we should be asking is what do be say supplements do when you consume them. In addition, toe a normal protein intake. And the answer is not much, even though there aren't any studies. I know of that. Compare the two scenarios. So one an ideal protein intake without BC a supplementation and to an ideal protein intake . With BC A supplementation. There's no actual evidence that taking BCS does anything when you're already getting enough tool protein which indirectly will lead to plenty of BC's through your normal date. Now there is one benefit to BC a supplementation that I haven't talked about people who want to exercise in a fasted state, for example, when working out first thing in the morning should take them. That's because when you exercise in a fasted stayed muscle, breakdown is increased. Too much muscle breakdown will hurt your muscle growth over time, which is why you want to minimize it. Taking a good BC A supplement can prevent muscle breakdown. That's because the amino acid losing is mostly responsible for the suppression of muscle breakdown, which you get plenty off from BC A supplements. Now, of course, you could also eat something to get your losing and avoid muscle breakdown. But that would break your fast, which I assume is not what you want to do when you're trying to work out in a passive state . BC A supplements, on the other hand, wont break your fast because they have a very small impact on insulin levels. So the bottom line is that PC A supplements are usually overhyped, not necessary. If you're already getting enough protein, the only situation where they're useful is when you want to or have to exercise on an empty stomach and want to avoid muscle breakdown. That said, How should you take them? Assuming that you're in a fasted state and want to take PC A supplements before your workout, go with a dose off 5 to 10 grams. After your training, you should break your fast and get some additional protein, preferably from whole food sources. But like I said before, it's more important to what your total protein than from micro manage your be, say and take. Most people will not exercise on an empty stomach, so they don't have to worry about it anyways. Now are there any side effects? B. C. A. Supplements are generally very safe. If you stick to the recommended daily intake, you will be fine. 51. Caffeine: caffeine is probably the most common stimulant in the world. You find it in coffee and tea, along with many other energy drinks for pills. It originally comes from coffee beans but can also be synthesized in the laboratory. Now, as a stimulant, caffeine can be used to improve physical endurance and strength. It works by engaging with the central nervous system, hard muscles and the centers that control blood pressure. This means it can raise blood pressure, something that people was sensitive. Blood pressure might want to keep in mind. Long term caffeine used will build up a tolerance in the body so its effects will be diminished. If you don't stop taking it for a while, usually a month off is enough to get your sensitivity back to baseline. But what do caffeine supplements do? Due to its many applications, caffeine is used for a number of reasons, both by athletes and normal people. Within sports. Caffeine is one of the most commonly use stimulants and is actually allowed by the NC double A. As long as the urine concentration stays under 15 micrograms per milliliter. This is about eight cups of coffee for most people within fitness you will usually seek having used for one of two reasons, either for enhanced training or to increase metabolism. Let's look at both in regards to training, especially weightlifting. Caffeine has been shown to improve endurance and strength. Caffeine drives blood away from the skin and other organs and into the muscles that are being used, which slightly increases power. What this means is that caffeine will allow you to push up more repetitions and more weight during your workout. Now, depending on how advanced of the lifter you are and how your body is used to caffeine, this boost will range from a few percent toe up to 20% in regards to weight loss. Caffeine is most often sold as a metabolism booster now, even though I am usually very skeptic of weight loss pills in their ingredients. Caffeine is one of the few substances that actually deliver results. Studies have shown that both caffeine and coffee stimulate the metabolic rate and healthy and overweight participants 100 milligrams of caffeine are set to increase your basic metabolic rate by around 3 to 4%. If you follow a 2000 calorie diet, this would be around 60 to 80 calories per day. Now you're probably wondering. Do bigger doses boost your metabolism even more? Maybe slightly. But you have to keep in mind that you can also take too much caffeine. Going over. Your ideal does will lead to headache, anxiety, nausea, stomach cramps and problems falling asleep. Always remember, caffeine is a stimulant and should always be treated as such. The more and long you take it, the higher the probability to develop negative side effects. Okay, now that we got that out of the way, how should you take it? The ideal, though, seems to lie within 100 milligrams to 600 milligrams for most people. If you're new to caffeine supplements, start at the low end of that range. 200 milligrams of caffeine seemed to be best for fed burn, while strength increases require large adults of around 500 milligrams. Interestingly, caffeine levels in your blood peak around 60 to 90 minutes after conception. Therefore, you should take it in about an hour before your training. Also, keep in mind the caffeine has a fairly long half life of about six hours. That means if you take a 200 milligram supplement at 6 p.m. You will still have half that amount in your system at midnight. That's why I personally don't take half ing after three PM Lastly, what about side effects? Caffeine is generally safe when it's used correctly. This includes going off every few weeks. It can lead to side effects when taken for a long time or in fairly high doses. Most common are insomnia, nervousness and increased heart rate. 52. Fish Oil: fish oil is high and two kinds of omega three fatty acids i cosa Penton knowing acid, also called E P A. And Yoko sack. Signaling acid, also called B A G fatty fish like salmon, is one of the best sources of these essential fatty acids, which is why the American Heart Association recommends that everyone eat fish at least twice a week. If you don't like fish, supplements are the second best option to get your omega threes. Unfortunately, the body cannot produce its own omega three fatty acids, which is why we need to get them through our diet. Sadly, the typical Western diet contains far more omega six assets than Omega three s. It's usually the ratio is around 16 to 1, which is due to food processing and agriculture practices. Even though Amigas six Essence are generally considered healthy, fits at very high ratio of omega six to Omega three assets might lead to negative side effects and increase inflammation in the body. It was long assumed that the ideal ratio off make it six to omega threes is 1 to 1. But a growing body of research found conflicting evidence, and today we also have some research, calling it a myth. So what the ideal ratio is, and if it even exists, I can tell you. But even if it doesn't, most people still consume too many foods high in processed seat and vegetable oils, which are loaded with omega six and not enough healthy fish, which is high in Omega three. This is definitely an argument for fish official supplements and why I believe you should give them a try Now. What do fish oil supplements do? Studies have found a serious of benefits associated with omega three fatty acids. Most importantly, is probably a reduction and try obliterate levels, which is the Fed phone in your blood. This reduction seems to be highest in people with very high, trendiest rate levels. There are also other studies indicating that fish oil can help maintain a healthy heart and those who already have existing heart disease. It might be able to lower the risk of death from heart disease, but only if no heart medication was taking it along with the Fisher. Other reported benefits included reduce pain and swelling and better joint health. Basically, fish oil improves joint support, which gives your joints more cushioning to perform better and lift heavier without hurting them. Now how should you take fish oil? The American Heart Association recommends one DRAM off fish oil daily, either through supplements for fatty fish. If you're goes to reduce soreness, you might need a higher dose of around six gram, which you should spread over the course of a day. Now, are there any side effects? Fish oil is generally regarded safe when consumed and low tra normal doses, so three grams or less pretty. If you consume large amounts of fish, mercury could become a problem. However, some types of fish, like farm raised salmon, shark and king macro, should therefore be consumed in moderation. Where is fish? Oil supplements typically do not contain mercury. 53. Glutamine: glutamine is amino acid, which is found naturally in the body. Glued a means primary functions are in digestion and immunity support. It is also important for providing nitrogen and carbon to very cells in the body. Besides that, it is necessary to create other amino acids and glucose. Glutamine is generally classified as a semi conditional amino acid, which means that even though our body economically produce it in sufficient quantities under certain conditions, for example, when you're under a lot of stress or when you're sick, it becomes essential, and you have to get it from your diet to cover the body's needs. Now what do glutamine supplements do, since gluing please a key role and protein metabolism while also protecting the muscle from breaking down? It was long believed to be one of the most important supplements out there. In fact, some people consider it as important as creating or protein powder. Therefore, many brands started selling isolated L glutamine pills and powders, primarily marketing to people wanting to build muscle and loose fit, the most common benefits that they mentioned, where increased muscle protein synthesis and improved recovery. The problem is that the evidence for these claims is fairly weak. One study, which tested extremely high glutamine supplementation at 900 milligrams per kilogram of lean mass, showed no measurable benefits. Keep in mind that your standard doses around 5 to 20 grams daily, and the researchers used around 60 grams when compared with the placebo group. The participants using Blue Demon, did not achieve any greater increases in strength and saw no improvements in body composition. The effect on immunity is a bit more complicated. As I mentioned before, even though your body can produce enough glutamine under normal conditions, it can become essential under periods of high stress. So if you follow an intense workout plan, then glutamine could theoretically lower the negative side effects of the stressful work out and help with recovery. This would allow you to train at higher frequencies and would increase overall workout quality as well. The thing is that for most people, low short term high intensity activities such as weight training only produce a minor impact on the immune system and usually have no drastic effects on the bodies glutamine levels. But things change. If you're an endurance athlete, then your training sessions are longer and will drastically affect your bloomin levels. In this case, supplementation can help bring these levels back into balance to prevent potential damage to immune cells. So the scientific evidence for blue to mean supplementation in regards to muscle grow is basically non existent, toe weak at best. And when it comes to immune, boosting effects and recovery, bodybuilders usually don't train long enough to see large declines in the body. Skloot Ammen levels Things are different for endurance athletes, of course. Like I said before, that said, At this point, I also want to give you my personal experience with glutamine because this is one of the few times where study results and my personal experience did not line up. In general, the research suggests that due to mean supplementation is not necessary for the average person who exercises in the gym and doesn't do hours of endurance training. But for me personally, it actually didn't make a huge difference. My immune system has never been the strongest, and I remember how weight training significantly wore me down during my beginner days. I would also get sick quite a bit, which didn't help my motivation, of course, since I started supplementing glutamine. These negative side effects of my gym workouts have basically disappeared in. Nowadays, I almost never get sick anymore. Now I don't want to make looming out to be an immunity booster, but I can tell you that it made a big difference in my supplements stick. This doesn't mean, of course, my experiences translate to everyone, and my body might just produce less than ideal Buddha mean or need more than the average person, whatever it is. If you have suffered from similar symptoms, I suggest you have glued Amina. Try. It's very cheap, and you can't really do anything wrong. So if you want to try it out, how should you take hold of me? The normal recommended doses between 5 to 10 grams per day. You will sometimes see larger recommendations of up to 20 grams, but if you want to supplement it for recovery and intestinal health, five grams should usually be enough. It also doesn't matter when you take would mean I personally makes it with my morning protein shake. Glutamine supplements are also very safe. If you stick to the recommended daily intake, you will be fine and see no side effects 54. Whey Protein: way protein is probably the most popular type of protein supplement out there, if not the most popular type off all supplements out there. But even though it is so common and found pretty much around the world, many people are still confused as to what it is and how it works. Ways originally derived from milk, which is comprised of two types of protein casing making up around 80% of all milk proteins and wait, making up only 20% during the manufacturing of cheese way can be found in the liquid that has left over when you separate the solid parts. But before you get your common way protein powder, the liquid has to undergo some more processing, and afterwards what you're left with is the white powder that you can buy in the supplement store. Like all proteins ways comprised of amino acids, the building blocks of tissue and muscle growth as an animal protein is also high in all essential amino acids and a particularly good source of the three branch chain amino acids , also called B. C. A's losing isil, losing and value, which are especially important, and muscle bro. But what does way protein actually do. Your body requires more protein when you want to build muscle. Where is the general recommended protein intake for the average adult is anywhere from 0.4 to 0.5 grams per pound of body weight. Someone looking to build muscle at the optimal rate should consume about double there. While you can theoretically get all your necessary protein from whole food sources, consuming enough protein that way, it can be tricky, especially when you don't have time to prepare high protein meals all the time. That is why most athletes and bodybuilders use protein powders in addition to a balanced diet. So if you're crunched for time, a good protein powder can really make your life easier. Way protein definitely qualifies as a good protein powder because of several factors. First, digestibility wait is absorbed faster than other forms of protein, which means it's available faster for protein synthesis and muscle growth. This makes it especially useful before and after your workout, but less before longer fest, where you should favor a more slow digesting protein like casing. It also has a very good amino acid profile. Like I said before, ways high in all of the nine essential amino acids, which we need to derive from food and cannot produce in the body with three grams of losing her 25 grams group of way. You also get a lot of the most important Amina assets in muscle group. Most other protein sources have less losing, and lastly, price and availability way protein is the most common form of protein powder. Since every major supplement brand has one way product on the market, there's a lot more competition, which brings down the prices and also means you will find a good way protein powder and basically any supplements store around the world. It's cheap. Price and availability are also the reasons I recommended. For most beginners, there's not much you can do wrong here. What you should keep in mind is that there are three main types of way protein products, concentrates, isolates and hide. Rely states use how they're different from each other. Away concentrate is your most basic type of protein powder and contains around 70 to 80% protein. Even the way is naturally low in lactose and fat. You will still find some and way concentrates, which is why This type is not recommended for people where electrodes and tolerant. If you don't have a problem with lactose digestion and want the cheapest way available, go with the concentrate. It's not inherently inferior. Toe isolates, but simply has been processed less way protein. Isolates are way concentrates, which have been further processed to remove basically all the fed and lack toes. This is why your protein concentration reaches around 90 to 95%. The higher degree of processing also increases. It's price, and isolates can sometimes be double the price of a way. Concentrate for me. This is worth the money because I'm slightly lack toes intolerant. But if you aren't, chances are you will do just fine with the way concentrate or a blend of concentrate and isolate. And lastly, we have way protein. Heidel Isaac This way has been hydrolyzed or pre digested, meaning the protein has already been partially broken down. This will reduce digestion time compared to concentrates and isolates. But since ways already have passed digesting protein, the advantages minor hydrolyzed way also tends to taste bitter and is a lot more expensive than concentrate. So I don't recommend it for beginners unless you have a special reason for it now. How should you take way? Protein power? Your daily dose of way protein and protein supplements in general will depend on how much total protein you need to consume every day. Like I mentioned earlier, 0.8 toe one gram per pound of body weight works as a good rule of thumb. But keep in mind that the majority of your diet should always be based around whole foods, which applies not only to protein but all macronutrients. So try to build your diet around quality protein sources and use protein powder on Leah's a supplement and not as a substitute, depending on your lifestyle required protein intake and willingness to cook, I suggest you get around 1/3 to maximum 1/2 of your protein from protein shakes in regards to away protein timing and make sense to take a regular dose of 25 to 30 grams either an hour or 30 minutes before you work out or right after you work out. This doesn't mean you have to chuck down your shake as soon as you get done with your last set. The myth of the anabolic window has basically been the bunked. Now are there any side effects way Protein is generally very safe. There are no studies showing that protein supplementation, where higher protein intake in general can lead to kidney damage or bone loss. If you're a healthy adult, people with existing kidney problems should talk to their doctors first, but anyone else shouldn't worry about way protein side effects. 55. Why multivitmains aren't a good idea: probably the most well known supplement for health are multi vitamins, which you can get for cheap at any local supermarket. Now, even though the idea of multi vitamins is good, so getting all your daily requirements in just one pill their execution is usually not optimal. And why I don't recommend taking them first. Of all, the ingredients and multi vitamins are almost always either under or overdosed. Vitamin D, for example, is usually included in too small of a does to make a difference, while other micronutrients that you already get enough of your normal diet are overdosed like in the case of selenium. In fact, many of the ingredients in a multivitamin aren't even necessary to supplement and are just included. To make the customer think they're getting more. For less and more healthy and effective approach to supplementation is to build your own stick off personal supplements that you take every day and cannot just based on your needs . So how do you do this first off start by setting health goals and identify possible deficiencies, for example, you might often feel tired and weak, even though you sleep enough and not too much, either In this case, your health goal would be more energy and general resistance. I always recommend you talk to your doctor first about your symptoms and let him do a blood test to actually measure for possible deficiencies. If one exists, he will then recommend you certain supplements to make sure everything goes back to anomaly . The less accurate but still possible strategy is to simply start supplementing the most common supplements recommended for a certain health co. In the following lessons, I will list them for things like bone health, immunity, fat loss, vegan diets and more. You do not want to start by taking all of the supplements at once, but instead take one for a few weeks and see if it makes a difference. If so, keep it in your stay and then try the next one. This process takes time, of course, but it will have you perfect the diet and supplements take that is right for you and your health needs 56. Vitamin A: Vitamin A is a fed soluble vitamin that you need to maintain your eyesight and prevent night blindness. It can also improve your immune system. It helps with fed storage and protects against colds, flu and some infections. Vitamin A is an anti oxidant, which means it protects cells against free radicals, would remove electrons from cells, therefore decreasing the risk of cancer and other diseases. You also need vitamin A to groom themselves lower cholesterol and reduce the risk of heart disease and stroke. On top of all, that, vitamin eight slows the aging process. So where can you get your vitamin eight? We naturally get vitamin A from animal livers and from green and yellow vegetables. The type of vitamin A from animal sources is called pre forms, and it's found in very high levels and fatty liver dishes. However, as you can imagine, those aren't optimal for most fitness oriented diets. This is why fitness experts recommend getting vitamin A primarily from plant sources. This form of vitamin A is called pro forms. Green, yellow and orange vegetables contain a lot of it. For example, a single serving of sweet potatoes, carrots and even pumpkin pie has more than 100% of the recommended daily intake. Bell peppers, broccoli and leafy greens like spinach, kale and Swiss chard also contain a significant amount of vitamin A. But what about vitamin A supplements? Signs of a vitamin A deficiency include night blindness and Scalea skin, but most likely you're already getting enough of it through a balanced diet. That's because men only need around 900 micrograms per day and women on Lee. 700 micrograms and microgram is 1 1/1000 of a milligram. So very little. That's why the American Heart Association suggests getting most antioxidants, including beta carotene, solely through your diet by eating more fruits, vegetables and whole grains all of that instead of supplements. That's because too much vitamin eight will do more harm than good. Since it's a fat soluble vitamin, it builds up in the body over time. Some initial signs of too much vitamin A include dry skin, hair loss and cracked lips. If you keep going, you would experience irritability, headache and your liver would start to suffer. But there's also such a thing as an acute vitamin A overdose Here, symptoms would be very severe, and you would start puke ing your head would hurt like crazy, and you could potentially die. The bottom line is that supplementation of vitamin A is not necessary and should generally be avoided unless your doctor told you otherwise. 57. Vitamin B: Whether or not you should supplement vitamin B is a difficult question because vitamin B is actually made up of several B vitamins that work together in the body, with each of the B vitamins performing unique and important functions. This group includes the following vitamin B, one B two, b three, b five, b six, b seven, B nine and B 12. The's vitamins are essential for the breakdown of carbohydrates into glucose. This provides energy for the body, the breakdown of fats and proteins which aids in the normal function of the nervous system . Muscle tone in the stomach and intestinal tract, healthy skin, healthy hair, healthy eyes, mouth and liver. Most people will be familiar with vitamin B 12 supplements, which are often recommended for vegans since their main source our animal products. If you are a vegan, do a blood test and speak to your doctor about possible supplementation. But there are also a few B vitamins that can potentially be dangerous and large amounts. For example, a vitamin B six overdose can cause nerve damage. This usually only happens when you consume more than 2 to 300 milligrams per day, which only a supplement and no normal diet would achieve. So make sure to go off your B six supplements if you notice any unusual sensations like numbness or tingling too much, be three can also cause problems, usually when taking those is larger than 2 to 3000 milligrams. Pretty. Such doses are sometimes recommended in an effort to lower cholesterol, but side effects include itching, nervousness and headaches. Talk to your doctor and don't take such high doses unless you're under medical supervision . Now, as for supplementation, the bottom line is that unless you're a vegan or have a special vitamin B, deficiency, supplementation is usually not necessary, and the best way to get all of the B vitamins you need is to eat a balanced diet high in fruits, vegetables and whole grades. 58. Vitamin C: Vitamin C is a superstar among the vitamins and X as an anti oxidant, which we need for more than 300 metabolic functions, including new tissue growth and repair. Many diseases are caused by low levels of anti stress hormones, which vitamin C helps to produce. It also helps wounds and burns to Hugh and protects against abnormal blood clotting. So where can you get vitamin C? Literally? Just eat a plant and you'll get a decent amount of vitamin C. For high levels of vitamin C, try Berries, Citrus foods and green vegetables like broccoli, Brussels sprouts and peppers are also good sources. Even some breakfast cereals are fortified with vitamin C as an added benefit. When you eat vitamin C at the same time as iron, it will help you absorb more of the iron. So then do you need vitamin C supplements? The recommended daily intake for men is 90 milligrams a day and 75 for women, which will most likely get through a normal diet. But why, then, are vitamin C supplements so popular? That's because of the mixed evidence on vitamin C and the common cold. There are studies that have shown that it can reduce the odds of getting a cold. But what is often not mentioned is that this effect on Lee appeared in specific groups under extreme circumstances for example, soldiers and extremely cold environments or skiers and marathon runners. Under these conditions, your body needs more vitamin C and supplementation appears to be beneficial for the normal person average situations. However, studies have found no reliable evidence that vitamin C helps prevent calls. Now vitamin C supplements may help you when you are already sick or starting to get sick. That's also because a high number of people are borderline vitamin C deficient due to their low intake of fruits and vegetables. I personally tried to increase my vitamin C intake when I start to feel sick. But I do this mostly through whole foods and only rarely through vitamin C supplements. And lastly, can too much vitamin C be harmful? Vitamin C is generally very safe, and as long as you don't consume extremely high doses, supplements won't have any side effects. But most healthy adults, the body can process around 200 to 250 milligrams of vitamin C per day. Any additional vitamin C will be peed out. Like I said before, this value might increase when you're sick or recovering from injury, where the body can use greater amounts. Extremely high doses of vitamin C So, for example, greater than 2000 milligrams a day can lead to the formation of kidney stones and cause diarrhea, nausea and headaches, so be sure to not overdo it. 59. Vitamin D: vitamin D is a vitamin. We need to absorb and use phosphorus and calcium, and for the normal growth, development and maintenance of bones and teeth. It's involved in regulating your heartbeat and protects against muscle weakness. We also needed for cellular growth and newer muscular function, and to enhance or immunity Vitamin D is somewhat unique because your body can produce it when your skin is exposed to the sun's ultraviolet rays. Besides that, eggs, dairy products and fish oil contained significant amounts of vitamin D. However, the main source of vitamin D for most people should always be sun exposure. And this can be a problem for people during the winter or those of us that live in colder parts of the world. The recommended daily intake of vitamin D is around 600 i you, which stents were international units, both for men and women. However, this is the bare minimum to prevent efficiency, and the optimal recommendation would probably be around 1000 to 2000 I use per day. That's why vitamin D deficiency is relatively common in adults, particularly older adults, mainly because of limited exposure off bare skin to sunlight. People who typically wear clothing that covers all or most of their skin. And those of us that are homebound haven't increased mist of deficiency. So what should you do again? Do a blood test and check your vitamin D levels if you're deficient. This simple vitamin D supplements can help you out, and it can really work wanders. I've seen people who used to be tired and unmotivated all day become full of energy and motivation just by increasing their vitamin D intake. 60. Vitamin E: Vitamin E is a fat soluble vitamins, which has a number of important functions in the body. The main benefit of vitamin E is that it acts as an antioxidant, which means it protects the body from the damage costs by using oxygen every time your body uses oxygen, this house produce free radicals as a byproduct. These free radicals condemn cause damage to the body. However, anti oxidants prevent and repair the damage caused by free radicals, meaning that vitamin E can provide significant protection toe all your body's cells. Apart from this, vitamin E provides further benefits, which include the effective preservation of foods, prevention of diseases such as cancer and diabetes, promotion of a healthy nervous system, protection against heart disease and protection of the eyes. Men are advised to consume around four milligrams of vitamin D daily, and women should consume around three milligrams, which you probably get through your novel diet. Since vitamin E is a fat soluble vitamin, you will not pee it out if you're getting too much of it. That means there is a risk of overdosing and supplementing it without consulting a doctor and doing a blood test first is not recommended. 61. Vitamin K: vitamin K is needed for a block to clock properly. It's also essential for growing and repairing bones, and it converts glucose into glycogen so our livers construe, or it vitamin K is highly concentrated and leafy greens like kale, collard greens and spinach. It's also broccoli, Brussels sprouts, cauliflower, cabbage, liver, egg yolks and old meal. You can also find it in needs and colorful fruits, but in smaller amounts. The recommended daily intake is around 120 micrograms per day for men and 90 micrograms for women. You will usually get enough Benjamin K through your normal diet, and deficiencies were occur only rarely. However, a deficiency in vitamin K may occur when you're taking certain drugs. So check for that. The classic sign of vitamin K deficiencies are excessive hemorrhaging and bleeding. Additionally, vitamin K deficiency is maybe a contributor to osteoporosis. The two groups most at risk for deficiencies are newborn babies and people with mal absorption disorders. Vitamin K doesn't cross the placenta very easily, so that makes it difficult for the fetus to receive it again. Please speak to your doctor before supplementing this vitamin, just to make sure that you really need it. 62. Calcium: calcium is a macro mineral, which we have in our bodies more than any other mineral. It supports muscle function, transmits nerve impulses, help cells to communicate and is involved in the release of certain hormones. Most of the calcium is stored in our bones and teeth, where it's used for structural purposes. We get calcium, mostly from yogurt way protein supplements, milk, cottage cheese and dark leafy greens. And if you eat those regularly, you most likely don't need to supplement it. One problem is, however, that it's difficult to detect a calcium deficiency because in the short term, our bodies will simply use the calcium stored in our bones to maintain normal blood calcium levels over time, then your bone density will suffer, and you will feel the consequences. So who should consider calcium supplements? The results of a prolonged calcium deficiency can be weak and brittle bones as well as us your purposes. Women are generally at higher risk of osteoporosis, especially after reaching menopause, which is why many doctors recommend they supplement with calcium. Other groups at risk of not getting enough of it include vegans because they don't consume dairy products, which are the main source of calcium. For most people, same goes for people who are electors intolerant. Those suffering from Crone's disease or inflammatory bowel disease should also talk to their doctor because such health conditions limit your body's ability to absorb calcium. Now, can calcium supplements become dangerous? There is research suggesting that calcium supplements may in fact cost certain health problems. Unfortunately, the evidence is mixed. The most controversial finding about calcium supplements is that they could increase the risk of heart attacks and strokes. The problem is that even though we have various studies on this, they all seem to have come to different conclusions. So there's no general consensus among researchers. Another possible side effect of high calcium levels might be an increased risk of prostate cancer. In a few studies, most of which were observational, scientists found that higher the novel in Tex of Calcium were linked to an increased risk of prostate cancer. But again, there are other studies which showed no such effect and even saw fewer case of prostate cancer when supplementing calcium. So the bottom line is that we still don't know exactly what extremely high doses of calcium due to the body that said. If you're part of the risk groups who might be getting too little calcium, talk to your doctor about potential supplements Now. Lastly, if you want to take calcium supplements, how do you do correctly for this? Let me give you an example. The recommended daily intake for most adults is around 1000 milligrams daily, and it increases to 1200 milligrams per day for women over 50 and men over 70. So if you not only get around 500 milligrams per day through your died, you can supplement with additional 500 milligrams to meet your daily requirement. It's really super straightforward, and you don't have to overthink it. 63. Magnesium: magnesium is involved in many biological processes, including protein synthesis, muscle and nerve function, blood glucose control, blood pressure regulation and energy production. Why calcium? Much of our magnesium is stored in the bullets. This could make it extremely difficult for anyone test to give an accurate account of magnesium levels in the blood. We get magnesium through foods like dairy products, meat, fish and seafood. It can also be found in high amounts and green vegetables, especially leafy greens as well as nuts. The recommended daily intake for magnesium is around 420 milligrams per day for men and 310 milligrams for women. Even though studies have shown that the magnesium intake of the average person is likely to be below the recommended daily intake, I don't feel comfortable recommending to supplemented without knowing your details. So please talk to your doctor first. This is also since acute signs of deficiency are uncommon because much of the bodies magnesium restored in tissue, and there's plenty of it to draw from if you're not consuming enough in the short term. If you have a chronic deficiency, though, this can lead to a weak muscle, contraction, fatigue, disruptions and mineral stability, abnormal heart rhythms and even personality changes. So this is a serious topic 64. Phosphorus: phosphorus is a very abundant mineral in our body and can be found in our bones, cell membranes and energy molecules. Essentially, we used phosphorous and tissue groove, and some has regularly lost through sweat and urine, so you want to replenish the amount you lose every day. You can get phosphorus from protein rich foods such as meat, poultry and fish. But plans such as we'd potatoes and peanuts are also an excellent source, and it's found to some degree and almost all foods. The recommended daily intake of phosphorus is around 700 milligrams per day for men and women, and it's unlikely that you need to supplement it. In fact, getting too much is a more common problem than getting too little. If, however, you have phosphorus deficiency, this can have a drastic effect on bone structure and stability. It can lead to fragile bones, stiffness of joints and general bone pain. Deficiencies can also lead to numbness, reading difficulty and general weakness. But like I said before, you probably don't have to worry about this too much and are getting enough of it through your normal diet. 65. Potassium: potassium is an electrolyte that's necessary for muscle contraction, nerve impulses, protein synthesis, transferring nutrients through cell membranes, breaking down carbs and maintaining a regular heart rhythm. You can lose a lot of potassium through excessive sweating, and this can lead to muscle cramping. So if you regularly have muscle crimes, more protests, um, might be a solution. Some of the best sources of potassium are spinach, potatoes, sweet potatoes, yogurt, meat, poultry, fish, nuts, tomatoes, cucumbers, zucchini, act plant and carrots. The recommended daily intake for potassium as around 4700 milligrams per day for both men and women, signs of deficiency include weakness, muscle cramps, fatigue, constipation and abnormal heart rhythms. I know that people who take laxatives experience prolonged vomiting or diarrhea or have kidney disorders are increased risk of potassium deficiencies. So if you fall into that category, please check with your doctor. 66. Sodium: sodium, makes up half of sodium chloride, which is also known as table salt. Sodium is a electrolyte that plays a role in a nerve signaling muscle contraction, fluid balance and the transferring of nutrients through cell membranes. Our body usually does a good job at maintaining sodium levels in the blood. Excess sodium has peed out, and only when you really taken way too much can you develop high blood pressure. When it comes to sodium sources, Table salt is the most direct one. Our bodies need around 1500 millions per day of sodium to function properly. But because we get so much sodium through our diets, you actually want to watch out for overdosing and not under dozing. Symptoms of overdosing are dehydration, fatigue and confusion and have left untreated for a long time. Brain injury can occur. A good way to prevent this is to simply drink more and, of course, consume less high salt foods. 67. Copper: okay now that we have gone over the most important macro minerals onto the trace minerals, which our bodies only need relatively small amounts. As you will see, the effects of many trace minerals are white, spread throughout the body and, despite their small concentration, have very big impacts. The first trace mineral I want to talk about is copper. Along with iron, copper is essential for the production and functional bread block cells. It also aids in maintaining blood vessels, nerves, the immune system and our bones. You can get copper from foods like oysters and shellfish, potatoes, beans, nuts, liver, kidneys, dark leafy greens and pepper. The recommended daily intake for copper is around 900 micrograms per day for both men and women, and the probability that you have to supplemented is relatively low now. While copper deficiency is rare, it can lead to anemia and osteoporosis, symptoms of a deficiency and who diarrhea, weakness and skins force in amounts greater than the opera Tolerable limit. Copper can also be highly toxic, causing copper deposits to accumulate in the organs, including the brain here, symptoms of over consumption and coo depression, irritability, nausea, vomiting, nervousness and pain in the joints and muscles 68. Iron: iron is another important mineral that is involved in various bodily functions, including the transport of oxygen in the blood. This is essential for providing energy for daily life. Iron is lost from the body through shedding intestinal sales, sweating and blot loss. Good sources of iron include beef and chicken, nuts, vegetables, grains and fortified cereals. The recommended daily intake for iron is around eight milligrams per day for men and 18 milligrams per day for women now, iron deficiencies uncommon and developed parts of the world and the probability that men will need to supplement with iron is low. But the probability is moderate for women because of their higher recommended daily intake . Symptoms of iron deficiency include fatigue, impaired mental capacity, impaired immune function, decreased work performance and, in extreme cases, anemia. 69. Zinc: zinc is found in cells throughout the body, it is needed for the body's defence immune system to properly work. It plays a role in cell division, cell growth, wound healing and the breakdown of carbohydrates. Zynga's also needed in the senses of smell and taste during pregnancy, infancy and childhood. The body needs things to grow and develop properly, and it also enhances the action of insular. Since the body doesn't have a specialized storage system for it, we need to consume zinc every day. The majority of zinc in the average diet comes from beef and poultry, but oysters are actually the most sink potent food. You can also get sing from vegetarian friendly sources such as peas, nuts, beans, old meal and dairy products. However, it's difficult to get enough sink solely from plants because there are compounds and plans called fight aids that reduce our body's ability to absorb it. Because there are compounds in plants called fight aids that stopped our bodies from being able to absorb it. The recommended daily intake for zinc is around 11 milligram per day for men and eight milligram per day for one. Now, even though most people get enough oozing from their diet, supplementing and can make sense. If you have a weak immune system and often suffer from Coles, it could also have with acne and other skin problems and this popular in combination with vitamin C. Make sure, though, that you stay 140 milligrams of date because too much zinc can be toxic in the long term.