Weight gain is a problem for a surprising number of people, from teen athletes to people who have lost significant weight due to illness. In both cases, weight gain and muscle building depend on consistently increased calorie and protein intake.
9 February 2016 3 Nutrition Tips to Optimize Your Work Out
Want to optimize your workout? Feel fatigued and lack the stamina and energy you desire for your exercise training? Poor nutrition and inadequate hydration can decrease your ability to workout in an ideal way. Since you have already devoted the time to exercise, try these 3 tips to optimize your workout.
2 July 2015 What to Drink During Your Workouts
Sport drinks may have a place in your diet if you are engaging in large amounts of exercise. Sport drinks are low enough in calories that when used in the right amounts during exercise will have a minimal effect on weight and may in fact improve weight loss by allowing you to exercise longer and harder.
8 July 2014 Don't Eat Away Your Results!
Do you try to squeeze in a 30-60 minute workout most days of the week? Do you work hard during exercise sessions to burn calories and tone your body? If so, don’t destroy your efforts to lose weight by eating high calorie energy bars, gels, and flavored beverages during and after exercising.
20 February 2014 What Does it Take to be an Olympic Athlete and What’s the Reward?
Ready to be an Olympic athlete? Find out some of the keys to their success and one of the real benefits to their healthy lifestyle that doesn’t include a medal.
12 November 2013 How Much Exercise to Burn That Off?
If you knew how many “sweat equivalents” you would have to exert because of your food choices at a restaurant, would that influence you more than calorie counts provided on a menu?
9 October 2012 Protein Needs for Muscle Growth
Guest Post for MyNetDiary by Jacque Maldonado MS, RD, CDE
Building muscle can seem like the Holy Grail for both athletes and people working on weight loss. The first and most essential ingredient is resistance training, also known as weight lifting, at least twice a week. Mix in a regular routine of cardiovascular exercise that includes some days of increased intensity. Fold in a recovery day and plenty of high quality sleep, and muscles receive the signals and rest needed to build up or at least not break down during weight loss.
23 August 2012 Five Power Fueling Foods for Exercise
Five Power Fueling Foods for Exercise How many times have we sabotaged our sweat-pouring exercise routines by consuming all the calories we just burned, and then some, in a post-workout snack? Balancing food and exercise should be simple, even if it feels otherwise at times.
2 August 2012 Be An Olympian (Kind Of) with Simple Sports Nutrition
Be An Olympian (Kind Of) with Simple Sports Nutrition As teams representing their countries compete for gold in London, now is the time to consider the dedication each puts into his or her sport. Training hard is just one aspect of becoming an elite athlete capable of the high-level competition that...
26 June 2012 Tweaking Sodium Intake with Heavy Sweating
Tweaking Sodium Intake with Heavy Sweating Basic public health guidelines for sodium intake (1500 mg - 2300 mg) are not necessarily appropriate for those engaged in high intensity activities, especially in hot and/or humid climates. We need more water and sodium with profuse sweating.
7 February 2012 Trying to Build Muscle? Don't forget about calories!
Trying to Build Muscle? Don't forget about calories! Building muscle requires some additional protein but not as much as you would think. There are three keys to building muscle: 1. Additional calories to support an increase in muscle mass. 2. Additional protein to support an increase in...
28 July 2011 When to Eat When Exercising
When to Eat When Exercising A question that seems to come up frequently among our MyNetDiary members is when to eat on days you plan on exercising. To tackle this question it's important to first understand a few concepts about meal frequency and exercise intensity so you can best match your food intake...
8 July 2011 Exercising in Hot Weather
Exercising in Hot Weather Summer’s here, no doubt about that. Many of us use the warmer weather as an excuse to exercise outdoors more, but with that comes the need to use caution, especially on very hot days (near 100 F!). Below are some of our body’s reactions when it gets overheated...
10 February 2011 Metabolic Efficiency Training: Teaching the Body to Burn More Fat
Metabolic Efficiency Training: Teaching the Body to Burn More Fat Guest post for MyNetDiary Blog by Bob Seebohar , MS, RD, CSSD, CSCS, a Board Certified Specialist in Sport Dietetics and former Sport Dietitian for the US Olympic Committee. Ready for a change?
5 October 2010 Supplements: Protein
Supplements: Protein People often ask me about using protein supplements as part of their diet or exercise routine. Aside from cost, here are a few things to think about before you decide to pack in the protein powders. Protein supplements can being very useful when used to help promote growth and...
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