Questions tagged [nutrition]

IF YOUR QUESTION IS *ONLY* TAGGED WITH NUTRITION IT WILL PROBABLY BE CLOSED AS OFF TOPIC. Getting the right substances into your body and to your cells to support life.

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137 views

How much should I eat, and how does food composition relate to calories?

I'm a novice when it comes to working out. I want to build muscle, but also work on my stamina. So, I'm not doing exclusively strength training, but trying to stick to a well rounded combination of ...
2 votes
1 answer
109 views

Can missed protein intake be compensated for?

I'm a 6'2 200lb male with and intense workout routine. Therfore, I aim to eat at about 180g protein a day. What I'm wondering is, if I miss my target one day, can I make up for it the next. E.g. if I ...
1 vote
1 answer
48 views

How to absorb ingredients through topical application [closed]

👋 What is the best way to obtain the natural ingredients of a natural plant and get them into my system? We get protein by eating meat, eggs, etc . This way our body fills with protein so it can ...
0 votes
1 answer
42 views

Does it matter how close or far from the time of one’s workout one ingests one’s protein? [duplicate]

Adam always has 50g protein both before and after his strength workouts in order to “fuel” his workout, and to maximally exploit his “feeding window” afterwards. Bob on the other hand follows the ...
0 votes
1 answer
108 views

Macros and calories for a cut

I've been on an extended bulk for almost 2 years now. I used to be very skinny, just over 70kg at a height of 6'2, I'm now about 88kg. My body fat percentage isn't massive, about 12-13% but after my ...
-1 votes
1 answer
120 views

Did Vince Gironda eat, or encourage people to eat, raw egg whites? [closed]

It’s my impression that he advocated drinking raw eggs, but someone pointed out to me that the Gironda method didn’t involve drinking the whites. What was Vince Gironda’s habits around consumption of ...
0 votes
1 answer
142 views

How to improve natural protein consumption?

I workout for bodybuilding purposes and due to my height, size and intense workout routine I aim to get 180-200g protein per day and 3800-4000cal total to efficiently build muscle. I try and eat ...
0 votes
1 answer
220 views

Is 50% protein, 30% fat and 20% carbs a good macro split to loose weight but gain muscle?

Is 50% protein, 30% fat and 20% carbs a good ma to split to loose weight but gain/retain muscle? I’m 5 foot 6 inches (or 167cm) tall male with a body weight of 80kg. During my last ‘weight in’ my ...
0 votes
1 answer
84 views

Why do people cycle creatine?

Nearly every reputable source I read advises that there’s basically no need to cycle or load it because it’s just as effective at a constant dose rate of 5G/day. But then why is cycling it even a ...
6 votes
2 answers
853 views

How can I learn essential self care? [closed]

I know that it is impossible for anyone to give me a complete answer on how I can lead a healthy, productive life without writing a book, but what I wish to ask is how can someone who possesses no ...
1 vote
1 answer
180 views

Deriving TDEE from calorie intake and weight changes over time

I have historical data for my own calorie intake and weight over the past few years. I'd like to calculate my TDEE from this data. Can anyone point me towards an appropriate mathematical model? ...
3 votes
0 answers
188 views

What is the quickest way of replenishing glycogen stores post-workout?

I've recently taken up training for cycling quite intensively, and I was wondering what would be the fastest way of replenishing my glycogen stores before the next day's workout? I've drawn up a ...
2 votes
0 answers
47 views

Which factors affect the rate of myonuclear accretion within muscle fibers during strength training?

During muscle hypertrophy induced by strength training, there are at least two separate processes which occur that increase muscle size and strength [1]: Increased rates of muscle protein synthesis ...
2 votes
0 answers
52 views

Where to start to understand nutrition [closed]

I want to lose weight and get to a health / stable position where regular exercise and a normal diet can maintain my weight loss. I'm wanting to lose between 20 - 40 lbs. I have a good grasp on ...
0 votes
1 answer
172 views

Is there an upper limit to the maximum amount of natural sugar I'm allowed to eat a day to stay physically fit?

As far as I can tell, there are two types of sugar, natural and added. With added sugars, the answer seems obvious: Zero added sugar is best, but maximum is 25 grams for women, and 37.5 grams for men. ...
3 votes
2 answers
81 views

How do I determine the minimal bounds of reasonable caloric intake during endurance (cycling) workouts?

I’m asking about cycling, but do answer if you have experience with any endurance workout (running, cross-country skiing, …). I’m eating a small snack (one banana, one nutribar, ..) every hour during ...
1 vote
0 answers
82 views

Protein is 4 kilocalories per gram. Does this value account for the thermic effect of food? [closed]

I have read that protein is actually 5 kcal/gram, and with the thermic effect of food, it becomes 4 kcal/gram. But I have also read that protein is 4 kcal/gram, and with the thermic effect of food, it ...
1 vote
0 answers
64 views

Which layer of a Clif Builder Bar is the protein vs sugar layer? [closed]

Which layer of a Clif Builder Bar is the protein vs sugar layer? You can cleanly cut these bars in half horizontally and get two different bars. One is crunchy, and the other is chewy. Which of these ...
3 votes
1 answer
165 views

general question about dietary supplement for my trainning

I have ~30 years, I do sport almost every day. My sessions are divided between: climbing (1* per week) running to prepare for a half marathon (3/4* per week) muscle building via a crossfit session (...
0 votes
1 answer
125 views

Newbie's question about eating and being sore

I am so surprised about my recent experiment. I was sick for about a half year (I had an ear infection and took a lot of antibiotics to eventually cure it using herbs and garlic, which doctors say is ...
0 votes
2 answers
198 views

How can I have a flat tummy? [duplicate]

I work from home at my desk. I run ~8-9 miles a week and hit the gym to lift ~2 times a week. Doing barbell exercises, pushups, pullups, etc. I'm in decent physical shape, but I can't for the life of ...
3 votes
1 answer
467 views

Is the protein in gluten usable to the body [closed]

On average, most brands of protein powder contain around 70 to 80 grams of protein per 100g. Vital wheat gluten flour (which is 100% gluten) contains around 75g protein per 100g. On the surface, this ...
3 votes
1 answer
306 views

Best exercises to take my strength to the next level

I'm currently doing compound exercises only - bench press, back squat, deadlift, pull-ups and overhead press. And I would say my numbers are OK except for bench press and overhead press which are ...
0 votes
1 answer
39 views

Food fat content [closed]

While looking at 50g cashew fat content on Wolfram: I see total fat = 35g and saturated fat = 6g, no transfat. What else is counting as fat, I mean 35g - 6g = 29g, what's that 29g? And an additional ...
1 vote
1 answer
254 views

Got great results in strength but almost none visually

Started working out 3 times a week in April 2021 with the following plan: Week 1: Day 1: Squats, Bench + assistance exercises Day 2: Deadlift, Military press + assistance exercises Day 3: Squats, ...
0 votes
1 answer
326 views

How to make a well balanced diet? [closed]

There is so much bogus information on "how" to eat that its overwhelming. So i have a couple questions. What would the perfect diet look like (not carrying about actual type of food just its make up)? ...
13 votes
3 answers
994 views

Naturally increasing my Metabolism

I see all kinds of commercials on the TV about how to lose X amount of weight in Y amount of time, and how this old guy looks surprisingly like this younger guy, even though he's not supposed to. My ...
2 votes
1 answer
170 views

Vegan protein digestion/absorption speed? (Soy, pea, wheat, rice) [closed]

Whey causes fast release of protein in blood. Casein causes slow release of protein in blood. This can be used e.g. to use use whey after sport and casein before going to bed. But what about vegan ...
0 votes
0 answers
83 views

Does the often you exercise, the higher calorie intake need to gain weight and muscles? [duplicate]

I'm a hardgainer and my genetics makes me skinny. I want to get bulk and have muscle but the being a poor young asian guy hinders me to eat good foods. I cant afford mass gainers nor whey protein, I ...
2 votes
1 answer
126 views

Are "Simple Carbohydrates" EVER necessary in supporting a moderate to vigerous exercise routine?

The general advice I've read, including from Dietary Guidelines for Americans essentially states "prefer complex carbohydrates to simple carbohydrates." This is generally due to the fact ...
0 votes
2 answers
197 views

Is it worth working out if you're underweight or should you mostly focus on eating?

Last year I was badly underweight at 50kgs at 5"4 due to a surgery and health complications. I starting working out on a good strength program (deadlift, squats, presses) and while I saw some ...
1 vote
2 answers
157 views

What can I add to banana muffins to increase Magnesium content for endurance bike rides?

While I'm slowly becoming obsessed with taking ultra long (by my previous standard) 70+ km bike rides, I'm waking up in the middle of the night with agonizing 30 to 60-minute calf muscle cramps. The ...
3 votes
2 answers
618 views

What other changes should I make to my weightraining plan and diet to continue losing belly fat?

I was once over 181 pounds and for my body type I was tipping on the scale of very fat to obese. I started to do lots of cardo and watched what I ate(but never dieted as I knew if I diet I won't be ...
4 votes
0 answers
218 views

Question about the time needed for carb loading in bodybuilding

I am preparing for a photoshoot on Sunday, and have been depleting my carbohydrates and drinking a lot of water while doing glycogen depleting workouts this past week, as I see is often suggested ...
1 vote
0 answers
315 views

Can I freeze a pre-mixxed protein-powder solution as ice-cubes? [closed]

Preamble: My situation I do bodyweight exercise once a day and take lots of Protein in order to optimize MPS, mostly following the recommendations from jorn trommelen. I prepare my shakes in a Vitamix,...
2 votes
2 answers
2k views

Drinking calories for bulking? Bad idea?

I'm using huel powder to increase my caloric intake as part of a bulking regime. Concrete, I try to get about 1600 kcals of huel per day, with other 1400 kcals coming from food. My question is: Given ...
5 votes
1 answer
2k views

How can I out-train this bad diet? If I can't, what modifications can I make to my diet to push more weight?

Not sure if this is on-topic: a request for diet modification to help improve strength. If not, please advise on what to edit. Is there something I can change or add to my current diet (without it ...
2 votes
0 answers
98 views

Does alcohol really helps to get substances into the blood faster? [closed]

I saw the video where Arnold Schwarzenegger cooks some protein cocktail and adds Austrian Schnapps to the mix, saying that it's to make everything get faster to the blood. Is it true or some kind of a ...
7 votes
2 answers
2k views

What should I eat to recover from eating only `raw' fruits and vegetables for 6 months? [closed]

About 2 years ago I've been eating only fruit and vegetables for 6 months. After that I have chosen to return to regular, diverse food - meat and everything else included. Since I started to eat ...
1 vote
0 answers
30 views

The most efficient and painless way to gain weight [duplicate]

I am 187cm (in between 6'1 and 6'2 feet, i suppose) tall and weigh 61 kg. I understand that I am way too skinny and I need to gain weight in a some way. My relatives insist on eating more rich in fat ...
1 vote
1 answer
168 views

Do all the calories affect the weight gain in a same way? [closed]

Usually, the amount of food person needs to eat to stay in the same shape is measured in calories : i.e if one consumes less - he loses the weight, and in the opposite situation - there is a weight ...
1 vote
1 answer
107 views

How much does nutrition affect muscle / joint health?

I've found over the last few years that the amount of problems I've had with trigger points and muscle tightness has been unbelievable. It has really affected my fitness routine as it means I'm often ...
3 votes
3 answers
4k views

Why's Stronglifts going straight to my gut?

I'm in my mid-30s. I've always been thin and had a very high metabolism. I've been doing Stronglifts 5x5 for a little over 3 months. I've increased my weight in each exercise a fair amount over ...
1 vote
3 answers
147 views

Does steaming a vegetable change its amount of macronutrient absorption? [closed]

Anecdotally, over the years I've noticed that eating nuts vs eating peanut-butter has different effects on my weight-loss progress. While whole nuts seem to be minimally processed by my digestion and ...
5 votes
2 answers
297 views

Do I really need to track my carbs and fat if I'm hitting my daily calorie and protein numbers?

I have about a month of training experience and I'm currently on a cut (I consume 500 calories less than my TDEE). Since I'm aiming for body recomposition while maximizing my newbie gains. My daily ...
6 votes
1 answer
170 views

How to manage sudden increase in appetite after new workouts

I(F22, BMI 22.1) recently swapped my fitness routine from mainly cardio and light resistance to more weight and strength training. Although Im taking it gradually my appetite has gone awol. I use to ...
2 votes
1 answer
74 views

If I do not have access to casein protein, is there a hack I can do with whey protein isolate to make it digest more slowly?

As I already understand, the benefit of casein protein is that it is slow absorbing, and hence able to keep our bodies in a positive nitrogen balance over an extended period of time. This makes it ...
1 vote
0 answers
189 views

Is protein intake before workout useful?

So to give a little concept: My schedule: 8:30 AM I start working 9:00 AM I eat breakfast like a salad with chicken (approx 15-20g protein). 13:00 PM Rice with chicken and veggies (30-45g) 15:00 PM ...
0 votes
0 answers
187 views

How many percentage of my total needs of protein and carb must i use in pre-workout and post workout?

Given that, I need to receive 176g protein and 304gram carb in my bulking diet. And my workout takes about 1.5 hour long. How many percentage of my total needs of protein and carb must i use in pre-...
1 vote
2 answers
258 views

After waking up, what must I eat/drink if I want to have a workout asap

After waking up, I want to go gym directly. However I have an empty stocmach to workout, I know that causes my body to use protein as fuel. If I have breakfast, then I have to wait 2-3 hours and I don'...

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