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Strength phase nutrition

Strength phase nutrition

By Noah Quezada

Welcome to the Strength Phase Nutrition podcast, hosted by Noah Quezada - a Registered Dietitian Nutritionist. Here you can get nutrition tips, strategies, and inspiration to help you reach your goals. Tune in weekly for up-to-date, evidence-based information on maintaining a healthy lifestyle. Get ready to take your nutrition and training to the next level.
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Currently playing episode

Low carb vs low fat - Study Review.

Strength phase nutrition May 18, 2023

Low carb vs low fat - Study Review.
May 18, 202343:59
Mini Cuts - How to program, plan and execute a fat loss phase.
May 11, 202338:43


In today's episode, we are discussing micronutrients, aka vitamins and minerals, and how to use the MyPlate method to reach your micronutrient targets.



May 05, 202332:25
Understanding Calories
Apr 20, 202338:26
How to build muscle Nutrition | Training | Recovery

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:


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

Apr 14, 202320:25
Fiber 101
Mar 30, 202328:47
Macros 101: Dietary Fats

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! 

Feb 26, 202301:00:35
Carbohydrates 101 - Fat loss, building muscle and much more.
Feb 16, 202346:16
Protein 101
Feb 12, 202348:17
Macros 101
Feb 04, 202322:24
Strength Phase Nutrition Podcast Trailer

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

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Jan 18, 202301:23