Strength phase nutrition
By Noah Quezada
Strength phase nutrition May 18, 2023
Low carb vs low fat - Study Review.
In today's episode we are going to dive deep into the topic of low carb animal based diets vs low fat plant based diets.
Nutrition Coaching: https://www.noahsnutrition.com/1-on-1-nutrition-coaching/
Reference: Hall KD, Guo J, Courville AB, et al. Effect of a plant-based, low-fat diet versus an animal-based, ketogenic diet on ad libitum energy intake. Nat Med. 2021;27(2):344-353. doi:10.1038/s41591-020-01209-1
Helpful resources:
Meal plans Tracking macros Weight loss Building muscleMini Cuts - How to program, plan and execute a fat loss phase.
In this episode, we'll discuss mini-cuts or shorter fat-loss phases. With summer just six weeks away, this podcast will serve as your guide to mini-cuts.
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Overview of today's topic:
Fat loss phases How to program your fat loss phase How to plan a mini cut How to execute a mini cut.
References:
Link to science daily: Behavior patterns of people who achieve clinically significant weight loss
https://www.sciencedaily.com/releases/2023/05/230502090642.htm.
Helpful Weight Loss Blog Articles :
Macros For Cutting: 5 Steps to Lose Body Fat
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Calorie Deficit Not Losing Weight?
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Meal Planning Macros: Set Yourself Up For Success
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Counting Macros For a Beginner: A Step-by-Step Guide
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Step Challenge: How to Get More Steps In
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1600-calorie meal plan high protein
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1900 Calorie Meal Plan PDF 7 different days
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How To Set Goals For Weight Loss
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How to take body measurements for weight loss
Non-Scale Victories According To A Dietitian
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How To Live A More Active Lifestyle
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Limiting Beliefs About Weight Loss
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Recomp 101 - Guide For Building Muscle and Losing Fat
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Micronutrients
In today's episode, we are discussing micronutrients, aka vitamins and minerals, and how to use the MyPlate method to reach your micronutrient targets.
Coaching: https://www.noahsnutrition.com/online-macro-coaching/
References:
https://www.ncbi.nlm.nih.gov/books/NBK208880/
https://www.cdc.gov/nutrition/micronutrient-malnutrition/micronutrients/index.html
https://www.cs.mcgill.ca/~rwest/wikispeedia/wpcd/wp/b/Beriberi.htm
https://www.myplate.gov/eat-healthy/what-is-myplate
https://en.wikipedia.org/wiki/Scurvy
Understanding Calories
Today's episode continues with Nutrition 101 - we dive deep into understanding calories. We will cover what they are, where they come from, how our body uses them, misconceptions, and strategies to maintain a healthy metabolic rate.
Youtube
TEDTalks about caloires: https://www.youtube.com/watch?v=VEQaH4LruUo
We 🔥Burned🔥 Food to Figure Out How Many Calories It Has: https://youtu.be/ahvE5kuWcps
References
https://academic.oup.com/jn/article/136/12/2957/4663943
https://www.npr.org/2006/12/30/6700905/science-finds-one-use-for-fruitcake-blow-it-up
https://en.wikipedia.org/wiki/Atwater_system
https://fdc.nal.usda.gov/fdc-app.html#/food-details/171689/nutrients
Resources:
NIH Body Weight Planner - https://www.niddk.nih.gov/bwp
How to build muscle Nutrition | Training | Recovery
How to build muscle? I have been thinking about the most critical parts of gaining muscle. What's the recipe? In this episode we will cover the following:
How to build muscle overview. Hot to start building muscle Training - What is the best Nutrition - everything from calories to macros Rest - sleep and rest days.Macro coaching is open: https://www.noahsnutrition.com/online-macro-coaching/
References:
Schoenfeld BJ, Grgic J, Van Every DW, Plotkin DL. Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports (Basel). 2021;9(2):32. Published 2021 Feb 22. doi:10.3390/sports9020032
Wackerhage H, Schoenfeld BJ, Hamilton DL, Lehti M, Hulmi JJ. Stimuli and sensors that initiate skeletal muscle hypertrophy following resistance exercise. J Appl Physiol (1985). 2019;126(1):30-43. doi:10.1152/japplphysiol.00685.2018
Appell HJ. Muscular atrophy following immobilisation. A review. Sports Med. 1990;10(1):42-58. doi:10.2165/00007256-199010010-00005
Schoenfeld BJ, Ogborn D, Krieger JW. Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. J Sports Sci. 2017;35(11):1073-1082. doi:10.1080/02640414.2016.1210197
Ostrowski, Karl J.; Wilson, Greg J.; Weatherby, Robert; Murphy, Peter W.; Lyttle, Andrew D.. The Effect of Weight Training Volume on Hormonal Output and Muscular Size and Function. Journal of Strength and Conditioning Research 11(3):p 148-154, August 1997.
Willis LH, Slentz CA, Bateman LA, et al. Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults. J Appl Physiol (1985). 2012;113(12):1831-1837. doi:10.1152/japplphysiol.01370.2011
Slater GJ, Dieter BP, Marsh DJ, Helms ER, Shaw G, Iraki J. Is an Energy Surplus Required to Maximize Skeletal Muscle Hypertrophy Associated With Resistance Training. Front Nutr. 2019;6:131. Published 2019 Aug 20. doi:10.3389/fnut.2019.00131
Stokes T, Hector AJ, Morton RW, McGlory C, Phillips SM. Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training. Nutrients. 2018;10(2):180. Published 2018 Feb 7. doi:10.3390/nu10020180
Henselmans M, Bjørnsen T, Hedderman R, Vårvik FT. The Effect of Carbohydrate Intake on Strength and Resistance Training Performance: A Systematic Review. Nutrients. 2022;14(4):856. Published 2022 Feb 18. doi:10.3390/nu14040856
Morton RW, Murphy KT, McKellar SR, et alA systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adultsBritish Journal of Sports Medicine 2018;52:376-384.
Nedeltcheva AV, Kilkus JM, Imperial J, Schoeller DA, Penev PD. Insufficient sleep undermines dietary efforts to reduce adiposity. Ann Intern Med. 2010;153(7):435-441. doi:10.7326/0003-4819-153-7-201010050-00006
Fiber 101
Online Macro Coaching: https://www.noahsnutrition.com/online-macro-coaching/
Macros 101: Dietary Fats
In this episode of Macros 101, we explore the different types of dietary fats, their benefits, and how to incorporate them into your diet. We will discuss the differences between saturated, monounsaturated, polyunsaturated, and trans fats as we look at dietary sources for each type. We'll also cover the health implications of consuming too much of certain fats, such as heart disease and obesity. Finally, we'll examine how to add healthy fats to your meals in a balanced way. Tune in to learn more about dietary fats and how they can be part of a well-rounded diet!
If you want to improve your nutrition and reach your health goals, sign up for nutrition coaching today! With the help of an experienced nutrition coach, you can create a tailored plan that will help you make nutritional changes that will last. Take the first step towards a healthier lifestyle today! https://www.noahsnutrition.com/book-an-appointment/
Carbohydrates 101 - Fat loss, building muscle and much more.
In today's episode learn about carbohydrates. What they are, how much we should need, what kinds of carbs are better and much more.
Nutrition Coaching: Book a call today
ESPN Article: The grandmaster diet: How to lose weight while barely moving
Send me a question: noah@noahsnutrition
Protein 101
Protein plays a vital role in a balanced diet, and it is essential to understand the different protein sources.
In this episode, join me as we discuss amino acids, the thermic effect of food, complete and incomplete proteins, and how much protein you need per day.
This is the second episode in a series we are doing on macros. Next week we will be talking about carbohydrates.
Got a question, email me: noah@noahsnutrition.com
Need a nutrition coach: Book an appointment
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Macros 101
In today's episode, we are talking about macros. What they are, what they do, and where we get them. I'll discuss the basics of macros and how you can use them to make your life easier. I'll also go over some tips and tricks for getting the most out of your macros so you can get more done in less time. So stay tuned! And as always, thank you for listening!
To learn more, check out the tracking macros section on noahsnutrition.com
I would love to hear from you. Email me at noah@noahsnutrition.com.
Strength Phase Nutrition Podcast Trailer
Welcome to the Strength Phase Nutrition Podcast! Hosted by Noah Quezada - a Registered Dietitian Nutritionist. It's the show where you can get the information you need to help you reach all your health and fitness goals.
Hosted by Noah Quezada, Registered Dietitian Nutritionist.
You can find more information on noahsnutrition.com.
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