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7

Let's start with some foundation in the order of importance: Energy Balance (Calories in vs. Calories out) Macros (amount of protein, carbohydrates, fat) Micros/Supplements (vitamins / minerals and sports supplements) Meal timing (how often you eat and how close to training) Energy Balance This is the simplest thing: You eat less than you burn in a ...


7

A typical 10lb bag of ON whey protein costs ~$115 USD. There are 149 servings (1 scoop = 1 serving) in a bag. So 24 grams of protein (with negligible carbs and fat) costs $0.77 USD. I don't think you'll find anything cheaper anywhere. And if you do, let me know.


6

Eggs! A dozen in USA costs around $3 that is 6 grams of proteins for $0.041 per gram. Although it doesn't beat $0.03 per gram in Eric's answer but its close and eggs are not for $3 everywhere. Knowing which country you belong to, this price can be significantly lower. I am from Canada. I just bought a dozen eggs for $2.64 Wohoo, that makes it $0.03 ...


4

Check out these resources for more specifics about the supplements: Glutamine -- not shown to increase muscle mass, but shown to lower inflammation (i.e. recovery). Timing doesn't matter. No more than 5g any time of day. (Brown Rice) Protein -- protein is protein. There is minimal increased uptake during and post training. One book recommended 10-15g ...


4

Protein shakes are a food supplement, not a weight loss or muscle growth magic potion. They are only useful if you are not meeting your protein requirements through other methods. Protein shakes do not contain vitamins, minerals or fibre, which is contained in other whole food sources of protein and all of which are vital for good health. What they do ...


4

Chicken has per 100g (3.5 oz): 165 Calories 4g fat 0g Carbs 31g protein You'll find that what is cheap really depends on what is most common where you live. In other words, if you live in a country or town where seafood is plentiful it may very well be a cheaper form of protein. Unfortunately, some areas of the world it seems that all food is ...


4

A huge reality you need to embrace is that if you do not make sizable time and adjustments for your health now, you will make time and adjustments for long term and generally incurable health problems in the future. You might be "busy" now with life commitments, but being on a kidney dialysis machine will make you even "busier". This isn't about having a ...


3

Preparing chicken breasts are probably the fastest thing ever, and I really do not think anything is much cheaper. But other good sources are: Cottage cheese, skim milk, Skyr, eggs and tuna (stolen from other answers). From (Berin Loritsch) you could look into local sources of cheap and good protein. Back to the breasts! Buy a bunch of breasts. ...


3

Beans! A 1-pound bag of dry beans can easily be found for $1, and contains about 100 grams of protein. $0.01 per gram beats pretty much any animal source. Of course, you can't eat raw beans, so this source requires some kitchen work.


2

Yes, whey protein can knock you out of ketosis. It has had that effect on me several times. To those who say, no carbs, thus no effect, you're only looking at half the story. Carbs effect ketosis by affecting insulin. Ketosis is governed by the insulin/glucagon ratio (I/G ratio) (1). Whey has no carbs, has but it IS insulinogenic (e.g., ref (2)) ...


2

The criticisms of artificial sweetener are overstated and there's nothing I'm aware of that shows a causal relationship between artificial sweeteners in human beings and real adverse health. Mind you, these substances have been scrutinized more than almost anything else you'll ingest. From the Mayo Clinic: But according to the National Cancer Institute ...


2

I felt the same way when I started to drink protein. I wasn't sure if it was safe or effective to use these supplements. I actually consulted my doctor regarding them and she said that used in moderation there is no health risk for them unless you are allergic to the ingredients. That was about a year and a half ago, and now every time I finish a workout I ...


2

If you're unfit, it is possible to gain muscle while losing body fat, but this gets harder the more fit you get. If you have a low intake of protein and if you replace something with the protein supplement (rather than just adding it to your diet), then it can be beneficial.


2

As the study that Greg cites shows, there is no real difference in the window for protein intake. People may be confusing this with the studies that show supercompensation of glycogen storage when carbohydrates are consumed in the period ("the golden hour") after prolonged aerobic exercise. However, you may want to reconsider doing cardio immediately ...


2

The choice of whether to use protein shakes, how much, and how often is primarily a nutrition question. Strength training does increase your need for protein, however there are several recommendations that are simply overkill. I recommend reading a good primer on protein requirements called "The Three Laws of Protein"--which is designed for people who ...


2

To lose weight, you do not need to eat "healthy" or eat vegetables. Weight gain and loss comes down to the energy balance equation, or net calories (weight changes) = calories in - calories out. The reason exercise helps to lose weight is because it increases the calories out number, but it is not strictly necessary with good diet (though it will increase ...


1

This is gonna be a "yes-and-no" answer. In general First off, if you've done little to no weight training before, you're in a spot where you can build muscle and lose fat at the same time. This isn't necessarily impossible later, but it gets progressively harder the more you train. In this sense, doing both weight training and a decent bit of cardio, is ...


1

I highly recommend taking some casein before sleep if your recovery time is high. This study shows that casein metabolism and absorbtion is pretty high during sleep, which stimulates muscle recovery at a higher rate. I discovered this study a few months ago, and tried it out to surprisingly good effect. Naturally, this is anecdotal for my own experience, ...


1

Dr Peter Attia is an accomplished athlete who has remarkable athletic endurance accomplishments performed during nutritional ketosis (due to very low carbohydrate intake). His blog is well-researched and well written. I think you'll find his answer to your question is that carbs are not necessary for the type of activity you plan. My personal experience is ...


1

2010 ISSN Position Stand: • Individuals engaged in a general fitness program can typically meet needs by consuming a normal diet (45-55% CHO; 3-5 g/kg/day). • Athletes involved in moderate amounts of intense training (2-3 hrs/day, 5-6 times/week) typically need to consume 55-65% CHO (5-8 g/kg/day or 250 - 1,200 g/day for 50 - 150 kg athletes) in order to ...


1

This question, as worded, is off-topic. But, since I've written such a program in the past, I'll point you to what I used. The USDA maintains a Nurtient Database that can be downloaded. If memory serves me, it's large and is distributed in several parts. There is documentation to help you decipher each part of the download.


1

I think the mistake you are making in your question is that you assume whey protein is not food. Whey protein is food just like anything else, it's usually referred to as a supplement because it has conveniently great macros for bodybuilding (if we take this as a general example 20g protein per 100 calories in a scoop). You can substitute 2 scoops (40g ...


1

First things first, nothing can substitute food. Protein supplements should only be taken when you know you simply can not eat that much. Protein is actually cheaper. Right supplements can actually save you money, if approached in a smart way. A chicken breast that has 20g of protein costs 1-2 euros depending what you are buying. A serving of protein costs ...


1

Just to recap our discussion. At your weight and height, you are not obese. I would highly recommend exercising and following your macros, that can be calculated here A very good site, to track your macros is myfitnesspal If would also look into something called intermittent fasting But, since you said your family has a history of diabetes i would strongly ...


1

Judging the nutritional facts i would say you are safe. I have taken multivitamins that have the daily needed value way over exceeded and been just fine(if that is what you are worried about) What ever diet plan you read, it always says "As many greens as you want". At the end of the day you just have to test it yourself because everyone responds to ...


1

What kind of milk are you drinking ? Look for whole unhomogenized milk. That will fill you up. Skim is just water and sugar. Oatmeal and beans are loaded with fiber and that fiber will stick to your gut and keep you fuller. In the long run, you are better off chewing most your food. It will keep you more satiated and your body will digest and absorb most of ...


1

No. When you're in a calorie deficit, your body must burn fuel to make up for that deficit. That fuel can be muscle or fat. When you lift weights, you are signalling your body not to burn muscle, and to burn fat instead. Your body will not create new muscle in a deficit. That would simply be counterproductive, using up more calories and creating an even ...


1

To make this pretty simple. There are a lot of allowances allowed by the FDA and in other countries it can be even more lax. First the companies can use basically who ever they want to do calorie/analytical analysis. They can choose from 1 of 10 reports they get to best serve their target audience. To take it another step there are also rounding ...


1

There are two artificial sweeteners in this product: sucralose, and acesulfame potassium (also known as Ace-K). The purpose of using two sweeteners is to get a better sugar-like taste profile than with a single sweetener alone. You can read the relevant Wikipedia articles on these substances, but suffice it to say that neither one is really all that good ...


1

Actually, Aspartame has a pretty clear bill of health. There were some early studies which suggested that megadoses, the equivalent of slamming 40-50 diet sodas every day, might lead to a slight increase in cancer rates, but better studies have eliminated confounding factors and found that the risk is less than that of using natural sugars in food due to the ...



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