Where We Are Currently
Today more than ever I see countless numbers of different energy drinks available on the market. Without naming specific company names here, from the brand that “gives you wings” to the one that sounds like a flammable gas we use to go faster in a race car, the market has exploded with different brands and competition. But what I do not understand is why people are using these in the first place?
A Simpler Approach
Instead of spending the 2.00-2.50 per can on whatever energy drink you are using why not buy something in a powder form, add water, and shake it up? Buying a powder product this way will save you almost an extra 1.00 per serving, cutting your monthly energy drink bill in half! And even better yet, there are a lot of available products on the market currently that are more potent than your typical energy drink as well. So if you are not noticing much out of what you are buying now, you have more options to find something better suited for your own personal tolerance.
Here is where everyone is different. Some folks will get by on a product that is very light on the potency scale, while others are on the opposite side of the fence, looking for the strongest product for their money. For something lighter that will give you smooth energy throughout the day check out Attack from Kodiak Sports Nutrition. This product will not be overwhelming, but does not give you a crash after 3-4 hours. You can also use this product before workouts as well to give you a boost in endurance. On the other hand, if you are someone looking for more potency and strength per serving I would recommend Hemoshock from GPL Labs. This product contains key ingredients such as geranium stem extract that will give you a great kick in the energy department and last all day. One scoop is all you will need to get you through the day!
The above products mentioned per serving will run you between .85-1.25 per serving! Significantly less than any energy drink and more potent as well. And better yet some of the flavor you can get in these products will blow away just about any typical carbonated energy drink you are used to. And no extra sugars added either. If you get a chance I would definitely check them out, and save yourself some money in the process. Speaking of saving money do not forget to use the promo code fit20 for the month of January to save 20% on ALL purchases made on our website.
So when a fitness coach starts a blog post with how to cheat on your diet properly you may be wondering if they have lost their marbles….No I haven’t. Here is what I mean.
The 80/20 Rule
Often times I see clients that will start on their diet strong initially and then completely fall of the wagon to where no amount of exercise is going to make up for the daily damage being leashed on their bodies. I completely understand that when dieting you will have your ups and downs, moments where you want to just throw in the towel. But instead of just giving in completely try to use some balance to help keep you on the right path. This is where the old 80/20 approach can be helpful.
The 80/20 rule refers to sticking to your meal plan at a minimum 80% of the time, while the other 20% is left for “cheating” or cheat meals. Now, to be clear on this, a cheat meal is NOT a pint of Ben and Jerry’s ice cream. A cheat meal may be that favorite pasta dish you haven’t had for a month because it hasn’t fit in your plan, or a couple slices of pizza. Sensible, enjoyable, but nothing too extreme. As a coach I always urge my clients to stick to their plans as close as possible so we can track their results with the most accuracy possible. But, I also understand that not every client is going to do this, so this is where the 80/20 approach can be helpful. Just always remember, a cheat meal is just that….One Meal! Secondly, it’s not just a plateful of candy but a favorite meal you haven’t had in a while. For all you current new years goal seekers, what is your favorite cheat meal? Leave your favorite in the comments below.
How Much Protein Do We Actually Need?
This is one of the most frequently asked questions I get so I wanted to take the time to address it. How much protein you need daily is truly determined by your goal and activity level. If you are not exercising regularly, especially with weights, chances are your protein requirements are going to be much less than an athlete who competes regularly. But, the issue that many run into is what is a good baseline to follow to make sure we are getting enough. A general rule of thumb to follow has been somewhere between 80%-100% of your body weight in grams of protein per day. So, for example…A male or female training 3-4 days per week that weighs 200 pounds would require between 160-200 grams per day. Now, this doesn’t always follow suit thou. Personally, I find that I do best taking in slightly more than one gram per pound of protein per body weight. For example, I currently weight 210 lb and take in 250 grams of protein per day on average. This allows me to recover well from my training sessions I do 4 days per week and still feel good going into my next workout.
To get your protein requirements dialed in for your needs I would recommend getting with a nutrition coach, or some type of fitness professional that you can personally work with to get your meal plan in place properly. Most of your protein should be coming from solid foods, such as eggs, chicken, lean ground beef, etc. Protein powders can be used, especially around workout times as long as the quality is good, but do not get carried away with them. Keep their use to one or two shakes a day to get in your requirements. I know personally for me when I initially started getting my own meal plan structured eating all solid food was a little impractical for my schedule. So throwing in a shake was an easy fix, plus the digestion of the protein shake is easier as well.