Does meal timing matter? What should we eat before and after training?

Does meal timing matter? What should we eat before and after training?

The most asked question I get when it comes to nutrition and performance is “what do I eat before or after I workout”. The minimalists will say that meal timing is in the details and that timing your meals in relation to your workout doesn’t really matter in the greater scheme of things. This is somewhat true.

How To Fit Wine Into a Healthy Lifestyle

Drinking wine is like having an old friend from out of town visit. It’s always a fun time for the first week, but after the third week, you’re tired of holding in your farts and the visit becomes stressful. Ok, that example was a little extreme but you get the idea. I know we’ve heard about the antioxidant and polyphenol content of wine and all you really want to know at this point is how we can fit wine into a healthy lifestyle.

 

You love wine and I love wine (I love wine so much, that I made a drinking montage from my afternoon in Napa). Check it HERE.

 

Here are some tips to consider that make wine drinking optimal to your health and keep the fat gain controlled.

 

1.     Drink it post-workout: if you’ve trained hard enough, you’ll simply be replenishing liver glycogen (remember that fructose is metabolized in the liver). I say, “trained hard enough”, because some people don’t even train with enough intensity to start tapping into liver glycogen. However, if you’ve trained hard enough, the fructose from wine will replenish glycogen in a post-workout fasted state. Also, you’ll get “lit” off a glass or two :)

 

2.     Dry Wines are best: Dry wine = Less sugar. This lessens the caloric effect of the wine you’re drinking. I have to mention that calories are not the only thing to consider when drinking wine. When were drinking we need consider the hormonal effect it starts to have when we start to over consume. However, calories do play a part in the equation, and if we can take care of the caloric aspect of wine, then were covering at least one of our bases. Did I mention that dryer wines have higher alcohol content? Get turnt faster with dryer wines!

 

3.     Dance: Hear me out. I’m not just trying to be cute. When alcohol is ingested, the body uses acetate (found in alcohol) as a substrate for energy since acetate is the same by product of fat oxidation. The problem is, fat oxidation is halted in place of burning acetate. Basically, when we drink, we're constantly burning alcohol instead of glucose or fat. This increases the chances that our food gets stored as fat rather than utilized as fuel. This is why gaining fat from alcohol is really only a problem in a fed state.  What better way to utilize all that alcohol by dancing at the same time? Also, I realize that it’s not practical to advise someone to hit the big three lifts after a few drinks. Or is it?

 

4.     Mix carbonated mineral water or ice with sweeter wines: Let’s say you do opt for a sweet wine. If that’s the case, mix a little San Pellegrino or Perrier into the wine to dilute it. It takes on the consistency of a sangria or light sparkling wine. You’re getting “more” in your glass while drinking less alcohol. Another option to use instead of soda or mineral water is ice (more so recommended for a white wine). The traditionalist may hate on you, but they’re not looking out for your waistline.

 

At the end of the day, these are just casual tips and tricks that incorporate wine into a healthy lifestyle. When in doubt, moderation is always the answer. I’m also realistic in that some occasions call for a night of untracked Sangria. If that’s the case, enjoy yourself and don't "Drake" and drive. 

A Quick and Easy Guide to Magnesium Supplementation.

A Quick and Easy Guide to Magnesium Supplementation.

I understand there are a number of detailed resources that get into the specifics of magnesium, but I wanted to share with you an easy and quick guide to the most popular forms of magnesium. With that being said, I’ll start off by saying I’m a huge fan of supplementing with magnesium. In fact, magnesium is one of the most deficient minerals in the world.

How To Eat Well While On Vacation.

How To Eat Well While On Vacation.

I’m currently in the midst of travelling and it got me thinking about how I’m going to find balance with all the good food I come across. So far, the last 10 days have become one big food tour and prior to travelling, I made sure not to put any restrictions on what I eat while I’m away. To give you an idea of some of the “challenges” I’ve come across, I’ve eaten at a Vegas buffet, had my first fried chicken meal from Jollibee’s, wined and dined in Napa Valley and stuffed my face with crab in Oakland.

What Diet Should I Follow?

What Diet Should I Follow?

It would be a safe answer for me to tell you that the diet you choose is simply the diet that you’re most compliant with, but that answer is only part of a bigger answer and it’s not a sexy way to end a blog post. The nutrition scene has really become a war of tribes. Lately the landscape seems to be predominantly owned by the Paleo, Keto, Vegan and IIFYM tribes.

An Intro Into Fat Loss. It's not what you think...

An Intro Into Fat Loss. It's not what you think...

On paper losing weight is easy. To be quite honest, there’s enough literature that can be found in books and the Internet that can show you how to lose weight. There’s no secret to it. The reason why it seems like there’s a new revolutionary diet that comes out every year is because people have learned to re-package and market diets that have existed for years and found a way to make it new again.

How To Apply Principles of The Macrobiotic Diet Into Your Life

How To Apply Principles of The Macrobiotic Diet Into Your Life

For anyone unaware, the Macrobiotic diet is more of a blueprint to healthy eating than a diet. It’s origins stem from Japan. I wont get too deep into the origins and history of it, but just know that this diet is known as the “Art of Prolonging Life” and follows a set of rules that promotes principles such as eating locally, seasonally and in moderation.

Are You Getting Enough Fibre in Your Diet?

Are You Getting Enough Fibre in Your Diet?

I’ve been playing around with my most ideal way of conveying my message through this blog, and I’ve come to the conclusion that my style is “simple and digestible information”. So just like the topic of this blog post, I’m going to keep my information “simple and digestible” (see what I did there?).

Lessons Learned: Thinking before You speak.

Lessons Learned: Thinking before You speak.

I’m currently sitting in Whole Foods right now inspired to write a quick post on silence. Here’s the story. I just got off the train after taking the subway uptown and while I was on the train an older gentleman said he didn’t appreciate the fact that I had put my foot up on a seat.

Can Carbs at Night Improve Sleep Quality? Will It Make me Fat?

Can Carbs at Night Improve Sleep Quality? Will It Make me Fat?

I recently made an Instagram post where I mentioned that when people experience weight loss from eliminating dense carbs, it’s usually from a restriction of overall calories rather than just the carbs alone. I feel like I’ve been the defender of carbs lately and today’s post will only support this further.

Why Do Asians Turn Red When They Drink?

Why Do Asians Turn Red When They Drink?

Every time I see my girlfriend have a glass of wine, I’ll see her instantly turn red. I walk into a room and find myself always asking her “how much did you have?” The thing is, she’d usually only have a glass or two but it would make her turn super red. The reason for this? The “Asian Flush”.

Healthy Fast Food Options.

Healthy Fast Food Options.

Sometimes we don’t have the time to cook and sometimes you need to eat and you need to find something fast. There’s nothing wrong with that. In today’s post I wanted to share with you some of my favourite “fast food” options.  Of course when tackling on a specific weight gain/weight loss goal, its better to be prepared, but ideal foods can be found outside the house if you do your proper research. The following “fast food” choices are based on taste, macronutrient content, the amount of time it takes to order and affordability. Here we go…

Is Saw Palmetto a True Testosterone Booster?

Is Saw Palmetto a True Testosterone Booster?

I remember sitting in class listening to an instructor rave about Saw Palmetto. For anyone unaware of what Saw Palmetto is, it’s an extract of a plant from the Serenoa repens palm plant. Saw Palmetto is usually used for its ability to block the conversion of free testosterone to DHT (dihydrostestosterone). DHT is a more potent version of testosterone. 

how much of a role does food play when addressing pain and inflammation?

how much of a role does food play when addressing pain and inflammation?

My goal isn’t to breakdown inflammation at the cellular level in this post. I’ll admit that the title sounds pretty broad and general. I’m also not here to tell you that your goji berry, mint and arugula salad will magically heal your nagging knee pain. Mostly because I don’t see the combo of those ingredients tasting good together (in my opinion) but most importantly, because there’s so many factors that come into play when addressing an injury and saying that food alone will heal everything would be untrue. 

A Case For Eating More Carbs

A Case For Eating More Carbs

Carbs aren’t bad. Especially when your working out or doing something energy intensive. I’ll admit that I’ve dabbled in the Keto, Intermittent Fasting and Paleo world and through it all I’ve realized how important carbs are to the body (positively and negatively). This holds especially true if you’re training at a high level. You just can’t recover and be explosive without carbohydrates.

Start Achieving Your Goals With This One Trick.

Start Achieving Your Goals With This One Trick.

“I used to be skinny before the baby”. “I used to bench more when I was younger”. I can’t count how many times I’ve heard someone talk about how they used to be healthier, slimmer, stronger and sexier back in the day. Unfortunately, life can push you in different directions and for whatever reason, you’ve gained some weight or lost some strength. 

Detox Programs That Actually Work.

Detox Programs That Actually Work.

The word detox carries a lot of meaning. To a health practitioner, it’s an intervention much more complicated then a 5-day juice cleanse. The hardcore practitioner will scoff at the idea of a juice cleanse and say that detox protocols are much more intense and calculated. For the purposes of this blog post, lets just use the word detox and reset interchangeably. Here are my recommendations for executing a proper reset. 

An Intro Into Probiotics (Part 1)

An Intro Into Probiotics (Part 1)

This post is inspired by two good friends who just had a beautiful baby (Congrats guys!) We were having dinner and the topic of gut flora came up and sparked me to share a little info for new and expecting mothers and fathers regarding gut health.