Fitness Friday: Eat According to Your Goals

What does this rule mean to you?

Here are a few guidelines:

1. Protein for Muscles: Less is More
If your attempting to gain muscle mass, a common mistake is to eat too much protein. Protein is thermogenic. It aids in burning more calories. The body can't digest more than 25-30 grams of protein at one time. So when you drink a shake that contains 40-50 grams of protein your body gets rid of the excess, as waste.

2. Protein for Weight Loss: More is Better
For those who are eating for weight loss, more protein may do the trick. Consuming too many carbohydrates may spike blood glucose levels. This causes the body to produce more insulin, which is what dictates how the cells store fat. Shoot for 55-60 percent of your calories coming from protein.

3. Stay Ahead of the Eating Curve
With practice, you will be able to time your meals to every four hours or so. Although this may sound counterproductive for weight loss, it's not — eating smaller meals more often during the day provides more energy during the day and allows you to burn extra calories.

4. Stay Hydrated
Along with meals be sure to drink plenty of fluids. Your body will have a tough time digesting food, and keeping your energy stores up if it's not properly hydrated.

Eat First

I am taking a continuing education course on male body sculpting. The test will be based on a book written by a gentleman with an MD after his name.

The author had a recommendation for weight loss: if you work out in the morning, do not eat beforehand so you lose more fat.  He states that the body has to burn fat for energy in order to fuel the workout.

This is not a good idea.

I don't pretend to be more knowledgeable than a doctor. However, after a decade of personal training, I cannot vouch for that recommendation.

I never have to wonder if my early morning clients have eaten before their workout. I have had clients turn gray, get dizzy — one person even vomited. Each time I would say,  "Let me guess: you didn't eat this morning, did you?" In every instance, I got a nod of admission.

My experience has shown me the body cannot properly fuel a workout without nutrition. (There are a few exceptions to the rule, but very few.)

Even if you do manage to get through the workout, your not going to have enough intensity in the workout to get the full benefits you seek.

A study from Britain suggests there is only a difference of one-tenth of a pound between working out before breakfast or eating first. For that little a difference, don't risk illness and low energy.

Eat first: you will feel better. Even if breakfast is only a piece of toast and a banana.

Friday Visual: How Much Sugar Is In Your Food or Drink?

Amazing how much — or little — sugar is in any given food or drink.

Courtesy Muffin Top-Less.