Which is more important sports or proper nutrition?
The answer is not unequivocal, although nutrition has a more significant weight in progress toward goals.
You can exercise a lot but eat incorrectly and uncontrolled then the process.
On the other hand, if there is adherence to proper nutrition but no training, there will still be a change.
In order to get the perfect result - you need to combine both proper nutrition and exercise.
Does the nutritional value of vegetables decrease after leaving them cut for a long time?
It is always advisable to eat fresh food, vegetables and fruits lose their nutritional value every time they are cut and come in contact with the air, as bacteria that are damaged by the nutritional values accumulate on them.
What is your approach in terms of nutrition and when building menus?
Adapt to each person the foods he likes, according to his daily routine
In the right quantities.
Once I have done that, it is 50% within the process, here aspects are added
Mentals and psychologists that I get to know each person in depth and understand his head.
How much weight can you lose per week?
This is a specific and general question, it depends on a lot of parameters like age, gender, height and weight as well as energy expenditure and total caloric deficit.
The recommendation for a normal weight loss is between 0.5 kg and 1 kg per week
How about low-calorie popsicles?
Keep in mind that they still have sweeteners of various kinds, but they are a preferred option over high-calorie ice creams.
Anyone who exercises must consume protein powder?
No, it is always recommended to get the protein from natural sources and only if you do not succeed can you combine quality protein powder.
Is it possible to count the calories of a meal outside (in a restaurant)?
No, it is never possible to know exactly what seasoning they used and what is the amount of oil and other ingredients.
Is it possible to lose body weight without sports?
It can be reduced in body mass without sports, but only by proper nutrition and being in a calorie deficit
If you also want to get fit, do strength training.
How can you avoid snacks that are not on the menu?
Avoiding this is almost impossible once we are at home most of the day and they are accessible to us.
Recommend that you always be at home:
- Large antipasti tray of vegetables
- Strips of carrots, kohlrabi and cauliflower pickled with lemon and a little olive oil.
- Cookies from the recipes in the blog
Do you believe in weighing food and counting calories for peace of mind?
I'm sure this thing does the exact opposite, as long as that person is not before any physical competition it is unnecessary and destructive.
This is a recipe for eating disorders, obsession and great frustration.
I believe it is important to know the foods we eat and know roughly what amounts are recommended for us.
What is the difference between chicken fillet and chicken breast and is there a difference in nutritional values?
Chicken fillet is the softest part of the chicken breast, the nutritional values are the same.
How to choose a quality protein powder for toning?
Make sure there is as much protein as possible, as little fat and carbs as possible and that the protein source is of good quality.
Is there a food that should not be included in the daily menu?
Do not believe that there is a food that can not be eaten, just need to know in what quantity.
What is the recommended daily caloric deficit range for normal weight loss?
Each calorie deficit causes weight loss, the common recommendation for the deficit is to eat between 300-500 calories below the daily energy expenditure (RMR) for example a person burns 2000 calories a day and wants to lose weight - he will eat between 1500 and 1700 calories.
Is it advisable not to consume carbs when in the process of losing weight?
Unequivocally I recommend not avoiding carbs.
Carbohydrates are the source of the body's energy, the body's fuel. Carbohydrates play an important role in various processes in the body and avoiding them for a long time can lead to damage and even the opposite result than desired.
Is there an advantage to animal protein over plant protein?
Animal proteins differ from plant proteins also in the composition of the essential amino acids, amino acids that the body is unable to produce on its own and needs their supply from food.
The nature of animal proteins usually includes all 9 amino acids that the body cannot produce, however plant proteins lack at least one essential amino acid, usually lysine or methionine.
In addition, plant proteins have a low content of branched-chain amino acid BCAA (leucine) that affects muscle building.
It is important to note that in terms of human overall health, plant proteins are healthier than animal proteins.
Are cups of coffee or tea included in the amount of daily water consumption?
Yes, the body recognizes water as H2O and reacts accordingly, so it does not matter with what it comes in addition.
Do you recommend supplements like BCAAs?
A research review by the World Sports Nutrition Organization (ISSN) clearly shows
Not only does the supplement not increase the process of protein synthesis, it actually harms it.
In addition, a review published in Nutrients in 2017 concludes that "there is no direct evidence that BCAA supplementation has a positive effect on muscle damage."
To maximize the process of anabolism one must consume all the amino acids and not just some of them.
This can be achieved through animal food or using a protein powder supplement that also provides 25 grams of quality protein
And also much cheaper.
2 capsules of BCAA = hard boiled egg
Who is such targeted supplements suitable for? Professional athletes, such that it is their profession and not a hobby to work out in the gym every night.
Is it okay to exercise 3-4 times a week and eat healthy and not see results?
Yes, just because you eat healthy does not mean you eat right.
And even if you eat right, there are weeks when you do not see results and that is fine and natural.
How often do you recommend blood tests?
Depending on the person, healthy people every year.
Do you recommend Gainer as a dietary supplement and calorie supplement?
I am in favor of making every effort not to consume additives.
That is, consume high-calorie foods in case of a desire to use a gainer.
If you still fail to reach the desired values you can use supplements like Gainer or Protein Powder as needed.
Just do a market survey and make sure you are purchasing a quality product.
How many grams of carbohydrates, fats and proteins should be consumed each day?
Each person should consume a different amount depending on his physical data, his activity and his purpose.
It is advisable to consult a professional.