Hidden Sugars and Energy Crashes π«
Understanding hidden sugars matters and it empowers you to take control of your energy, health, and long-term goals.
π«£ Hidden Sugars are Everywhere
β« Quick Sugar, Quick Crash
π Protein and Fiber Are Sugarβs Balancers
πββοΈ Donβt Be Fooled by βLow-Fatβ or βEnergyβ Labels
#hidden #sugars #energy #health #ingredients #bloodsugar #carbs #protein #lowfat #nutrition #diet #onlinecoach #personaltrainer
Calories In π Calories Out
There are endless diets, keto, intermittent fasting, paleo but all of them work (or fail) based on this one principle. Knowing calories in vs. calories out keeps you from getting lost in fads.
π Calories In = Food & Drink
π Calories Out = Energy Burned
#calories #caloriesurplus #caloriedeficit #diet #nutrition #proteins #carbs #fats #weightgain #weightloss #musclerepair #musclegrowth #onlinecoach #personaltrainer
π₯¦ Understanding Macros for Beginners π₯¬
Beginners donβt need to track perfectly, start by learning what foods fall into each macro category and aiming for balance at each meal.
π Protein = Building Blocks
π₯― Carbs = Energy Supply
π₯ Fats = Hormones & Recovery
#calories #macros #proteins #carbs #fats #musclegain #musclegrowth #nutrition #diet #onlinecoach #personaltrainer #onlinefitnesscoach
π₯ Nutrient Timing Beyond Protein Shakes β±οΈ
Itβs not just about what you eat, but also when you eat it in relation to your training and recovery.
#nutrient #preworkout #protein #carbs #intraworkout #postworkout #glycogen #musclegain #musclegrowth #onlinecoach #personaltrainer
The Overlooked Role of Creatine Timing with Carbs π₯β°
Pairing creatine with your post-workout carb and protein meal enhances recovery.
Carbs replenish glycogen while creatine supports ATP regeneration (which is an energy currency in the body), making the combo more effective than either alone.
#carbs #creatine #creatinetiming #insulin #musclegain #musclegrowth #performance #hypertrophy #onlinecoach #personaltrainer #onlinefitnesscoach
β±οΈ Nutrient Timing Windows πͺ
Nutrient timing matters in many ways, helping to aid in optimizing muscle repair and growth by consuming nutrients in a proper time frame to maximize growth.
π₯© Protein Distribution Over the Day
β½οΈ Pre-Workout Fueling
πͺ Post-Workout Recovery Window
π Nighttime Nutrition for Growth
#nutrition #diet #nutrienttiming #anabolicwindow #musclerepair #musclegrowth #protein #carbs #casein #recovery #onlinecoach #personaltrainer
Smart Snacks for Beginners π₯
Snacks can be a healthy addition to your already existing diet and nutrition to get you closer to your nutrition and macro goals!
π Protein First
ππ₯― Pair Carbs + Protein
π½οΈ Portion Control Matters
π₯ Convenience Counts
π§ Hydrate With It
#smartsnacks #nutrition #diet #advice #nutrition #protein #carbs #fats #hydration #convienience #onlinecoach #personaltrainer #onlinefitnesscoach
Balancing Nutrition for Muscle Gain and Fat Loss π
Understanding these points means you can build muscle and lose fat more efficiently, with less frustration and fewer setbacks.
π Prioritize Protein Intake
π« Use a Small Caloric Surplus or Deficit
π₯ Time Carbs Around Training
π₯¦ Choose Quality Foods
π Track and Adjust Progress
#nutrition #diet #fatloss #musclegain #protein #caloricsurplus #caloricdeficit #carbs #macros #tracking #adjust #onlinecoach #personaltrainer
Brandon Scott Partin
Bryan
Mara Dolan