Eating around your training is vital to your progress. Find out the best way to get the nutrients you need for the best results in the gym!

At this point, you should know that nutrition has a significant impact on your results. Abs are built in the kitchen, you are what you eat, and all the rest. "Yeah, yeah," you mutter, "I've heard it all before.”

Seriously, though: You might be wreaking utter havoc in the gym, but research indicates that what you eat before, during, and after your workout may be the difference between meeting your goals and falling short.

Here's how to harness the power of peri-workout nutrition so you can perform, recover, and grow faster than a weed.

NUTRITION BEFORE YOUR WORKOUT

CARBOHYDRATES

There are few things in the fitness world that incite more arguments and controversy than carbohydrates. Will they make you fat? Do you need them? What kind? At what times? The questions seem endless. There are varying approaches, but if you want to get the most from your workouts and train at your peak, quality fuel is critical.

Carbohydrates are your body's preferred fuel source. I'm not saying you should plow through plates of mashed potatoes and chomp candy bars all day, but you need to fuel your body so it can train at its best.

You want every gram of carbohydrate you consume to be utilized as an immediate fuel source or to restore glycogen levels—you don't want it to be stored as fat. Don't eat more carbs than you need and don't worry about spreading them evenly throughout the day. You can eat the majority of your carbs around your workout.

I like clients to have at least two meals under the belt before training. Your first two meals should include complex carbohydrates like stone-rolled oats or sweet potatoes. Your first meal will provide a couple hours for carbs to get digested and go to work, ensuring blood sugar levels are up and glycogen levels are full prior to training.

Consume your second meal roughly one hour before lifting. Don't get worked up about counting the minutes and seconds, as if five minutes will be the difference between 17- and 18-inch arms. Do the best you can, and try to time it so you can begin training without a lot of food in your gut—running to the garbage can to yak just isn't fun. Most people can benefit from 40 grams of carbs before they train.

FAST-ABSORBING PROTEIN

Research has indicated that users of whey protein prior to training will illicit better results than those using other protein sources (or none at all).

This is most likely due to the anti-catabolic and anabolic signaling effects of the branched-chain amino acids (BCAAs) present in whey protein—particularly leucine. Whey has a considerably higher concentration of BCAAs than other proteins.

There are many other benefits, as well. Studies have shown that pre-workout protein intake will increase resting energy expenditure by an average of 6-6.5% for up to 48 hours. Pre-workout protein will also blunt cortisol through the day, an effect that wasn't seen in control groups that were fasted or had ingested carbs only.

Protein and amino acids also spare carbs. People often assume that when the body runs out of carbohydrate fuel, it switches to fatty acids for fuel. That process is typically too slow for high-intensity training. To provide fuel more quickly, amino acids are rapidly broken down and converted to sugar in a process known as gluconeogenesis. If those amino acids aren't in the blood supply, guess where they come from? Yep, your 18-inch biceps. For those of us who are dieting, some extra aminos in our bloodstream may help preserve our lean mass.

Now some of you heavy macro-counters may have reservations about consuming protein pre-workout, especially if you are dieting down. If that's the case, use 10-15 grams of BCAAs instead.

CREATINE MONOHYDRATE

For people with strength or hypertrophy goals, consider supplementing with creatine monohydrate. While there are many forms of creatine available, I prefer micronized creatine monohydrate because it's the most studied, solid, tried-and-true creatine on the market.

The body has three primary methods for developing its ultimate energy source, ATP. Which method your body uses depends on the intensity of the activity. For the most intense activities—like weightlifting—the body uses creatine phosphates to produce energy.

Creatine supplementation of 2-5 grams per day will provide greater stores to call on when training, enabling you to train more intensely. In short, creatine can help you train heavier for more reps; it also draws water into the muscles, making you look "full" in appearance.

The timing on the creatine is not critical. You can use it before or after your workout, or anytime throughout the day. If you've been using creating for a while, 2-5 grams once per day will do the trick. If you just started taking creatine monohydrate, you can "load" your muscles with 20-30 grams of creatine per day for 4-5 days.

BETA ALANINE

Basically, beta alanine helps conserve muscular energy. One of the main causes of fatigue is intramuscular acidosis. When your body produces ATP using the glycolytic and phosphagen systems, the result is metabolic byproducts like excess hydrogen ions. When these hydrogen ions are not cleared fast enough, they bind with pyruvate to produce lactic acid, and elevated levels have been shown to hinder performance, coordination, and skill.

The body can use the L-carnosine to correct this imbalance. L-carnosine is formed from the amino acids L-histidine and beta-alanine. In addition to decreasing hydrogen ion production, it acts as an antioxidant. The limiting factor in carnosine production is the availability of beta-alanine. Research has demonstrated that supplementation can increase muscle carnosine content, eliciting improvements in high-intensity athletes.

This also applies to endurance athletes. The most recent research indicates that the optimal dose of beta-alanine is 4-5 grams. Ideally, the dosage should be spread throughout the day, but 800 mg should come just before a training session.

NUTRITION DURING YOUR WORKOUT

Most people don't train long enough per session to need additional fuel while they train, especially if they've hit their pre-workout nutrition needs. Depleted dieters, like people preparing for physique competition, may benefit from extra fuel. One of the primary concerns for physique athletes is muscle loss as they whittle down to mid-single-digit body-fat levels. In this state, protein turnover is increased; your body actually needs more protein in a depleted state than it does when you're trying to gain muscle.

In this scenario, branched chain amino acids are a great intra-workout supplement. The amino acids provide some protection from catabolism for those folks in drastic conditions. It probably wouldn't hurt a physique athlete to keep additional BCAAs flowing throughout the day. Increased blood amino acid levels during training may also help elevate net protein synthesis.

Athletes who have unusually long training sessions or burn up extreme amounts of energy may also need intra-workout fuel. This isn't the majority, mind you. Most people drinking Gatorade don't actually need extra fuel for their five-minute warm-up and six-machine training routine. Extra workout fuel is necessary for people who train at a high intensity for well beyond an hour.

An intra-workout cocktail for these individuals should include water, electrolytes, BCAAs (or hydrolyzed protein), and carbohydrates. There are other possibilities, but this is a solid baseline.

NUTRITION AFTER YOUR WORKOUT

PROTEIN

Protein is essential for tissue growth and repair. Since the body is continuously breaking down proteins, our diet must provide sufficient quantities. Although recommended intakes vary and depend on body size and activity, a post-workout protein is almost universally helpful to kickstart muscle repair, recovery, and growth.

Whey protein is incredibly popular because it is rich in BCAAs, digests quickly, is highly bio-available, and has a perfect Protein Digestibility Corrected Amino Acid Score. While whey is excellent after a workout, recent research suggests that a combination of fast- and slow-digesting proteins—like whey and casein—may provide the ultimate post-workout protein cocktail.

Most sources agree that at least 20 grams of whey is necessary to boost muscle repair and recovery. Hydrolyzed whey protein may spike blood amino acid levels faster than regular whey, but won't provide a long-term protein source. To cover your bases, consume a shake containing 40 grams of mixed protein (whey and casein) after your workouts.

BCAAS

In cases of calorie restriction or during periods of long or intense exercise, catabolism of muscle tissue could occur when glycogen and blood sugar are not present in sufficient quantities to fuel activity. Amino acids via dietary protein become very important for any athlete. This is especially true of BCAAs (leucine, isoleucine, and valine), which studies have shown muscles prefer as a source for fuel.

I've included BCAAs after training for the same basic reasons I included them earlier: You can't really do any wrong—unless you decide to drink the entire container in one sitting—and you may provide a fast boost to blood amino levels. I recommend 10 grams of BCAAs after your lifting session, especially if you are in a caloric deficit.

FAST CARBS (OPTIONAL)

After a tough workout, your fuel of blood sugar and glycogen should be low. You may have even tapped into reserves to complete your training, especially if you are dieting. Most of us understand the need for protein after training, but many overlook the benefits of fast-acting carbohydrates.

From a physiological perspective, your body's first priority is correcting blood sugar balance and replenishing glycogen, not making your biceps pop. Consume fast-digesting carbohydrates in order to spare protein, replenish glycogen, spike insulin, and speed recovery. Dose recommendations differ, but to maximize recovery, ingest 50-75 grams of high-glycemic carbs after exercise.

REFERENCES

1 http://www.ncbi.nlm.nih.gov/pubmed/19997003?dopt=Abstractplus

2 https://www.bodybuilding.com/fun/ask-the-macro-manager-pre-post-workout-shakes.html

3 J Appl Physiol: Derave, W, ?-zdemir, MS, Harris, RS, Pottier, A, Reyngoudt, A, Koppo K, Wise, JA, & Achten E , Beta-alanine supplementation augments muscle carnosine content and attenuates fatigue during repeated isokinetic contraction bouts in trained sprinters. 2007

4 C.M. Kerksick, C.J. Rasmussen, S.L. Lancaster, B. Magu, P. Smith, C. Melton, M. Greenwood, A.L. Almada, C.P. Earnest, and R.B. Kreider, "The effects of protein and amino acid supplementation on performance and training adaptations during ten weeks of resistance training." Journal of strength and conditioning research / National Strength & Conditioning Association, 2006.

5 Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men. Moore, DR, Robinson, MJ, Fry, JL, et al. Exercise Metabolism Research Group, McMaster University, Hamilton, Canada. American Journal of Clinical Nutrition 2009, Jan;89(1):161-8. Epub 2008 Dec 3.

6 Chang T. W., Goldberg A. L. The metabolic fates of amino acids and the formation of glutamine in skeletal muscle. J. Biol. Chem. 1978;253:3685-3693

Source:Bodybuilding.com

The Ultimate Starter Pack: A Beginner's Guide To Supplements

For anyone new to the training game, even the basics of coming up with a training split, figuring out a nutrition plan, and calculating macros can be overwhelming. The last thing you need on top of all that is the pressure of figuring out which supplements to take!

Supplements won't replace a good nutrition plan or hard work in the gym, but they can help you achieve your fitness goals faster. Just take them at their name; they're called supplements, not replacements, for a reason.

Creatine Monohydrate

Chances are you've tried to lift a heavy weight or run a sprint at some point in your life. If you did, your body was relying on stored creatine (the primary energy substrate for short-duration, high-intensity work) to get the job done.

Perhaps more than any other supplement, creatine monohydrate has had extensive research done on its ability to safely and effectively increase high-intensity performance, muscle mass, and strength.This research has shown that creatine supplementation increases stores of phosphocreatine (PCr), which is associated not just with measurable increases in performance, but with improved muscle recovery and training adaptations.

Dosing Methods

The slow approach: 3-5 grams of creatine monohydrate per day. Your muscle cells will reach full saturation after about a month.

The fast approach: 20 grams of creatine monohydrate per day for 5-7 days, then follow with a maintenance dose of 3-5 grams per day. This method is referred to as "loading creatine.”

Whey Protein

Whether your goal is to pack on muscle mass, gain strength, or enhance your physique, protein is considered one of the foundational ingredients in any nutrition program. The Recommended Dietary Allowance (RDA) guidelines suggest a modest 0.8 grams of protein per kilogram of body weight (or about 0.4 grams per pound), but, according to research, that number is too low to support an active person.

If you do resistance training or a high level of physical activity on a regular basis, double-up on the RDA. Increasing your protein intake will not only help you put on muscle mass, but it can also help you recover faster from your workouts.

It is certainly possible to meet your protein needs through whole foods alone, but if you're struggling to finish all the food on your plate, a protein powder might be the answer. I recommend whey because of your body's ability to rapidly digest and use it.

Although total daily protein intake is important, protein quality and timing can be just as much a factor for people looking to capitalize on increasing muscle protein synthesis (MPS), which leads to muscle growth.

Leucine, a branched-chained amino acid found in sources such as whey protein, is responsible for initiating MPS. To optimize muscle growth and repair, you should aim to get about 3 grams of leucine every 3-4 hours. This translates to about 20-30 grams of protein.

You can get that amount by selecting high-quality dietary protein from sources such as dairy, eggs, animal proteins, or fish. The role of whey protein or protein-blend supplements is to provide a convenient and effective way to make sure you get all the protein you need, especially following a workout.

Dosing Method

Consume 20-30 grams of whey protein or protein blend post-workout or in between meals for muscle growth and repair.

Multivitamin

Multivitamins may not be the sexiest supplements around, and chances are they won't add pounds to your squat PR or inches to your biceps, but a good multi is helpful for maintaining overall health.

Multivitamins are a convenient, cost-effective way to get nutrients you might not otherwise be getting from the foods you eat. Taking one a day can act as a kind of safety net to make sure you get the vitamins and minerals your body needs—especially if you have trouble including a wide variety of fruits and vegetables in your diet.

Multivitamin supplements are generally regarded as safe, although it is possible to consume too many vitamins and minerals within a short time frame. You can avoid that by choosing a multivitamin that contains the RDA of these nutrients.

Taking a multi to make sure you get all your nutrients make sense. Taking one just to increase your performance or muscle size… not so much.

Dosing Method

In most cases, take a multivitamin once per day. To maximize absorbency, take it alongside a fatty food.

Caffeine

Ah, caffeine! What can't this miracle substance do? In addition to providing the usual increase in focus and concentration, it can also have a powerful effect on your weight-training performance. That's because caffeine helps increase brain activity, making you feel more energetic and helping to delay fatigue during exercise.

Although the data supporting caffeine's role in muscular strength is incomplete, a good caffeine supplement may be a game-changer for those days you need an extra kick before crushing the weights.

Dosing Method

If you're new to caffeine, take 100 milligrams of a caffeine supplement about 30-60 minutes before your workout. If you consume caffeine regularly, you'll likely have to increase that dosage to 250-300 milligrams to notice any energy-boosting effects.

It's possible to overdose on caffeine, but this is typically caused by caffeine-containing medications, not by beverages or foods. But to be on the safe side, limit your daily consumption of all forms of caffeine to 400 milligrams or less per day.

Weight Loss: Insider Secrets To Staying Fuller, Longer

Losing weight may seem simple on paper: Eat less and move more. But we all know what happens when we start dropping calories. We immediately become hungrier, and in some cases even hangrier. Besides being a state we should all try to avoid (no one likes being around a hangry friend), the hungrier you are, the more likely you are to overeat, make poor food choices, and fail in your weight-loss efforts.

The obvious fix to hunger is, well … eating. But not all foods are created equal, and choosing the wrong ones can put the weight back on faster than you can unwrap your next Snickers bar. Some foods do a better job of filling up your stomach and signaling your brain that you're full. Others, like candy, often leave you reaching for seconds, thirds, fourths, or, hell, just finishing off the bag.

Some people recommend filling up on high-volume, low-calorie foods like soups, salads, lean proteins, vegetables, and some fruits. The problem is that skipping all of those foods that you really enjoy eating can make it hard to stick to a diet.

But fear not! There is a better way to predict which foods will make you feel fuller for longer, without piling on the calories.

The Fullness Factor

A little over 20 years ago, a group of researchers developed the Satiety Index, a list of foods ranked by how well they keep someone full over a two-hour period. The researchers developed the index by having a group of participants eat 240-calorie portions of specific foods. These individuals then rated their feelings of hunger every 15 minutes over the next two hours. The participants were allowed to snack according to levels of hunger.

The researchers found that some foods, like buttery croissants, were only half as satisfying as white bread, while potatoes were more than three times as satisfying. Surprisingly, french fries didn't score as well at all. But you probably don't need a research study to tell you potatoes are better than croissants and french fries when it comes to weight loss.

Two factors that help determine how highly a food ranks on the Satiety Index are the amount of fiber, protein, and water in the food, as well as the sheer bulk of the food. Beans and lentils, which are both packed with fiber, score well. So do high-volume foods such as potatoes, popcorn, whole wheat bread, and oatmeal.

In general, the more satisfying a food is, the less nibbling you'll do between meals. Fatty foods, even though they are calorically dense, are not always the most satisfying if you can only eat one bite.

Foods with high water content can leave you hungry because they leave your stomach relatively quickly. Filling up on soup and salad at lunch will likely leave you searching for the nearest vending machine in an hour or so. You're better off eating a lean protein (like chicken or fish), some complex carbs (like potatoes or rice), and a side of veggies for lunch. This kind of meal can keep hunger at bay for a very long time, without breaking the calorie bank.

Still not sure what foods you should be eating to keep hunger at bay? Here are five that have been shown to keep you fuller, longer.

1. Eggs

Start your day the right way with a two-egg breakfast. A study published in the Journal of the American College of Nutrition found that women who included two eggs as a part of their morning routine had greater feelings of satiety and consumed significantly less food during lunch, compared to those who noshed on a bagel.Having eaten the eggs, the women consumed far fewer calories than normal for the next 36 hours!

2. Avocados

Add some flavor to your next meal by dicing up an avocado and adding it to your lunchtime salad. Adding just half an avocado to a meal can increase your satisfaction—and make you less hangry for the next 5 hours.

3. Chili Peppers

This one might surprise you. Not only can a little spice fire up your metabolism, but capsaicin, the compound found in hot peppers that give them their kick, can also help control your appetite. A study published in the International Journal of Obesity found that adults who added a teaspoon of red pepper to their buffet-style meals ate significantly fewer calories, chose more of the lower-fat food options, and reported less feelings of hunger, compared to those than who had a placebo.

4. Oatmeal

Okay, it's not the sexiest of foods, but a nice serving of warm oatmeal in the morning can help keep you fuller, longer. Oatmeal is higher in fiber and protein than most breakfast cereals, and also contains more beta-glucan—the sugar that gives oatmeal its hydration and thickness.

A 2013 study showed that healthy people who ate 250 calories worth of oatmeal with milk had better appetite control and increased satiety, compared to those who got the same amount of calories from cereal.

5. Dark Chocolate

If you're anything like me, you crave sweets morning, noon, and night. One trick is to reach for dark chocolate instead of milk chocolate the next time a craving rolls around.

Researchers out of the University of Copenhagen in Denmark found that dark chocolate promotes satiety and lowers the desire to eat something sweet for up to five hours afterward. But wait, there's more: Dark chocolate lowers your desire to consume any form of calories for longer than milk chocolate.

While I wouldn't make chowing down on chocolate a part of your daily routine (the participants were eating 100 grams of chocolate, or roughly 500 calories), the occasional treat may help satisfy your sweet tooth and keep you feeling full!

The 3 R's Of Recovery Nutrition

REBUILD WITH PROTEIN

Why you need it: Regardless of the type of exercise you engage in, your muscles undergo some form of microtrauma on the cellular level. This is especially true with resistance training—and especially when you're doing the types of resistance training where muscle growth is the main goal. Protein helps to initiate the repair and rebuilding processes, which ultimately instigate muscle growth. Many studies support the idea that consistently having a protein shake post-workout can lead to greater strength and muscle gains.

Types of protein: In most cases, aim for a high-quality complete protein that contains all nine essential amino acids. Examples include animal meats, dairy, eggs, whey protein, and soy protein. Don't overlook blended vegetable proteins either, as they often match up surprisingly well.

How much: Consume 25-30 grams of protein within 60 minutes of finishing your exercise session. Sure, the so-called "anabolic window" may have taken a big hit in recent years, but this time frame is still worth aiming for so you can jump-start recovery and get on with your day.

REFUEL WITH CARBOHYDRATES

Why you need it: Carbohydrates are your muscles' primary energy source. The greater the exercise intensity, the more your body relies on carbohydrates for fuel. Depending on the length and intensity of your workout, your carbohydrate stores may be significantly depleted. Post-workout is the best time to replenish these stores, because your muscles absorb nutrients like a sponge during this time.

Types of carbohydrates: Oats, rice, pasta, breads, and fruits are all excellent options to include post-workout. Many people swear by gobbling up fast-digesting carbs post-workout, but research shows little benefit from consuming large amounts of quick-digesting carbohydrates. You can completely replenish your muscle carbohydrate stores within a 24-hour time period, but optimize absorption by consuming carbs sooner rather than later. Do what works for you, but make sure to get enough.

How much: To prioritize carbohydrate replenishment post-workout, consume 0.4-0.5 grams of carbohydrates per pound of body weight within 60 minutes of finishing your workout.

REHYDRATE WITH FLUIDS AND ELECTROLYTES

Why you need it: Your body is 75 percent water. During exercise, it's not uncommon to lose 1-2 liters of fluid per hour. Consequences of dehydration include dizziness, headaches, and impaired mental and physical performance. And remember, if you're thirsty, it means you're already dehydrated.

Sodium and potassium, the major electrolytes lost in sweat, play a major role in fluid balance and muscle contraction within the body. Failure to replenish these nutrients can further exacerbate dehydration's consequences.

Types of fluids: Choose water or a low-calorie electrolyte-containing sports drink.

How much: Drink 16-24 ounces within 1-2 hours of finishing your workout. To optimize rehydration, don't be afraid to weigh yourself before and after your workout. For every pound lost, rehydrate with 16 ounces. For example, if you weigh 3 pounds less after your workout, rehydrate with 48 ounces of fluids within the next 1-2 hours.

To ensure you're rehydrated, also monitor the color of your urine following exercise. Urine color that is light like lemonade is a sign of optimal hydration, whereas dark like apple juice is a sign of dehydration. Clear like water is not a desirable color either, as this is a sign that you're low on electrolytes.

The Keto Diet: A Low-Carb Approach To Fat Loss

The idea of the ketone diet is to get your body into a process called Ketosis where you stop burning carbohydrates as fuel... Learn more about how it works, variations, etc.

Along with the Atkins diet and the South Beach diet, individuals who are interested in low carbohydrate approaches to dieting will likely want to look into the Keto Diet. Popular among many who are trying to maintain blood sugar levels and lose body fat, the main premise of this diet is, 'eat fat to lose fat'.

So How Does It Work?

The idea of the ketone diet is to get your body into a process called Ketosis where you stop burning carbohydrates as fuel and instead turn to the burning of what are known as ketones. This will occur when you bring your carbohydrate levels to around 50 grams per day or lower.

Many keto activists advise that number to be 30 grams of carbohydrates but most individuals can still maintain ketosis while consuming the 50 grams and this allows for a little more leeway in the diet since you can increase the consumption of vegetables and a variety of flavoring's that contain a few grams of carbohydrates.

TKD Or CKD

Usually people who are involved with exercise will follow either a TKD (targeted keto diet) or a CKD (cyclical keto diet).

TKD

A TKD is one where you will eat carbohydrates right before and right after your workouts. This is the best bet for those who are involved in more intense activities and require some carbohydrates to fuel them and who are not as interested in doing carb loads and depletion workouts.

CKD

A CKD on the other hand is a diet where you will eat a minimum amount of carbohydrates per day (that 30-50 gram number) and then on the weekend (or at a time that is appropriate for you) do a large 'carb-up' phase where you will eat a large amount of carbohydrates in an effort to refill your muscle glycogen stores so you can continue to workout the coming week.

Normally right before the carb-up phase you will do a depletion workout where you try and get your muscles to completely eliminate their glycogen supply. Then when you do the 'carb-up' phase, you cut almost all the fat out of the diet so you are now just consuming protein and carbohydrates.

Setting Up The Diet

To set the diet up, first you take your lean body weight and multiply it by one. This will be the total number of grams of protein you are required to eat per day. After you get this number, multiple it by 4 (how many calories are in one gram of protein) to get your total calories coming from protein.

Now the rest of your daily requirement will come from fat calories. You don't really need to calculate carbohydrate grams specifically because by default you will likely reach your 30-50 grams per day simply by including green vegetables and the incidental carbs that come from your fat and protein sources.

To figure out how many fat grams specifically you want, you would take the total number of calories it takes to maintain your body weight (normally around 14-16 calories per pound of body weight). Subtract your protein calories from that number and then divide by 9 (number of calories per gram of fat). This should give you how many total fat grams you need to eat per day.

Divide these numbers by however many meals you wish to eat per day to get the basic layout for your diet. Be sure to consume plenty of green leafy vegetables for antioxidant and vitamin protection and you are good to go.

Weekend Carb Load

Now this brings us to the weekend carb load period and usually the 'fun' part for most individuals. You are now able to eat large quantities of carbohydrate containing foods, cereal, bagels, rice chips, candy, pasta and so on are all good options here.

Since you won't be eating very much fat at all, there is less likely of a chance that these carbohydrates will get turned into body fat as they will be going towards filling up your muscle glycogen stores once again.

Most people will choose to begin their carb-up on Friday night and end it before bed on Saturday. This is usually most convenient as it's when you are off of work and can relax and enjoy the process. If you aren't overly concerned with fat loss and are just using this diet as a way to maintain blood sugar levels, you can likely eat whatever carbohydrate foods you like during this period. If you are worried about fat gain though, then you need the math.

Try and aim to keep your protein the same at one gram per pound of body weight and then take in 10-12 grams of carbohydrates for every kilogram of body weight. Start taking these carbohydrates (usually the first bit in liquid form) right after your last workout on Friday night. This is when your body is primed and ready to uptake the carbohydrates and it will be most beneficial for you.

Note that you can have some fat here, since it will be hard to consume many of the foods you really want to eat without being allowed any (pizza for instance) but do your best to keep your fat grams around your body weight in kilograms (so if you weigh 80 kg's, eat no more than 80 grams of fat).

On a second note, some individuals find they like to eat a little fruit along with protein before their final workout on Friday night as this will help restore their liver glycogen levels and give them the energy they need to push through that workout. Plus, by refilling the liver glycogen you will help put your body into a slightly more anabolic state so you don't see as much energy breakdown.

Pros & Cons

Overall this seems to be a very good diet for most people as far as fat loss is concerned. Some do deal with negative side effects while in ketosis but most people will find that although it's really hard the first two weeks, after that period their body begins to adapt and it gets much easier. Furthermore, one of the biggest benefits of being in ketosis is appetite blunting therefore it can actually be an ideal program for someone on a diet.

The only draw back you will see is for those who do have high activities or are involved in lots of sprinting type exercise. Although a few will find they feel fine, even have more energy on a high fat/moderate protein diet, most of the time carbohydrates are the best source of fuel for these activities. That isn't that big of a problem though, it just means that that person should instead look into doing a TKD instead of a CKD.

Conclusion

In part two of this article, we'll go over how you should set up a TKD for those who want to keep their carbohydrate intake slightly higher on a daily basis so as to allow for more intense training levels.

To sum up, for fat loss, this diet would rate 4 out of 5.

For muscle gain though, it is slightly harder to put on muscle since usually a large amount of insulin is needed to put the body in an anabolic state, so it would be more along the lines of 2 out of 5 (TKD though could bump that higher).

4 Late-Night Protein Treats To Pair With Milk

Late-night cravings threatening to ruin your otherwise clean day? Next time the munchies hit, reach for one of these protein-rich desserts.

article-body-start

When late-night cravings strike, it can be easy to indulge. Beat the lure of junk food with these tasty protein treats.

1. Chocolate Protein Cupcakes

You can never go wrong with chocolate. These cupcakes may taste super decadent, but each is less than 100 calories with only 4 grams of fat and 2 grams of sugar! Not to mention they're high in protein, making them the perfect post-workout snack.

Being a raving chocoholic, I made these cupcakes full of intense chocolate flavor! If you find them too rich, maybe try using a couple tablespoons less cacao powder or adding less sweetener.

Cupcake Ingredients

• Chocolate protein powder 80 g

• Organic stevia blend 6 tbsp

• Unsweetened cacao 1/3 cup

• Coconut flour 1/4 cup

• Baking powder 1/2 tsp

• Egg whites 1/3 cup

• 100% pure pumpkin 1/4 cup

• Unsweetened applesauce 1/4 cup

• Nonfat plain Greek yogurt 1/4 cup

• Brewed coffee 1/4 cup

• Vegetable oil 2 tbsp

• Vanilla extract 1/2 tsp

• Salt (optional) 1/4 tsp

Frosting Ingredients

• Fat-free cream cheese 4 oz.

• Chocolate protein powder 40 g

• Organic stevia blend 1/4 cup

• Unsweetened cocoa 2 tbsp

• Unsweetened almond milk 2 tbsp

• Vanilla extract 1/2 tsp

Directions

1 Preheat oven to 350 degrees F.

2 Whisk together dry ingredients in a medium mixing bowl.

3 Blend together wet ingredients, then mix into dry ingredients until combined.

4 Line nine wells of a muffin pan with paper or foil cupcake liners, and spray the insides with cooking spray. Alternatively, spray the insides of the wells with cooking spray and omit liners.

5 Divide cupcake batter between prepared wells and bake for 20-25 minutes, until set in the center.

6 While cupcakes cool, blend together frosting ingredients until smooth

7 Spoon frosting into a piping bag or sealed baggie with one corner cut off, and frost cupcakes.

These cupcakes will keep in the fridge up to one week or in the freezer (without frosting) up to one month. If frozen, thaw them at room temperature, then add the frosting.

Nutrition Facts

• Serving size: 1 cupcake

• Recipes yields 9 servings

• Calories: 95

• Fat: 4.2 g

• Carbs: 7 g

• Protein: 10 g

2. Peanut Butter Banana Protein Bread

I love banana bread, and I love bananas with peanut butter, so this healthy peanut butter banana protein bread just needed to happen! It's super moist with a hint of cinnamon, and it's packed with protein while still being relatively low in fat. Most importantly, it's delicious. It's so delicious you'll eat one slice and just have to go back for another. With these macros, that's no problem. But don't expect it to be easy to stop!

Ingredients

• Vanilla protein powder 80 g

• Spelt flour 6 tbsp

• Organic stevia blend 1/4 cup

• Ground cinnamon 1 tsp

• Baking soda 3/4 tsp

• Very ripe bananas, mashed 1 cup (2 medium)

• Nonfat plain Greek yogurt 1/2 cup

• Egg whites 1/2 cup (4 large)

• Cinnamon peanut butter 1/4 cup

• Salt (optional) 1/4 tsp

Directions

1 Preheat oven to 325 degrees F.

2 Whisk together dry ingredients in a large mixing bowl.

3 Add in mashed bananas and remaining ingredients and mix until just combined (overmixing will result in a less tender texture).

4 Lightly coat a bread pan or muffin tin with cooking spray and pour in batter.

5 Bake for 40-50 minutes until a toothpick or knife inserted in the center comes out clean (cupcakes should only need 25-35 minutes).

Freeze the leftovers for up to one month. Simply microwave for 1 minute to thaw.

Nutrition Facts

• Serving size: 1 cupcake

• Recipes yields 9 servings

• Calories: 95

• Fat: 4.2 g

• Carbs: 7 g

• Protein: 10 g

3. No-Bake Cookies-And-Cream Protein Bars

These no-bake protein bars will satisfy your cookies-and-cream cravings and leave your taste buds dancing for joy! The base layer tastes just like the cookie part of an Oreo, while the cream layer is like frosting with cookies-and-cream bits scattered throughout. It might be hard to believe, but each bar has only 4 grams of sugar—that's including the mini Oreos—and a whopping 17 grams of protein. These make the perfect protein-packed dessert or anytime snack. Just be careful—they are addictive!

Cookie Layer Ingredients

• Chocolate or cookies & cream protein powder 40 g

• Almond flour 1/4 cup

• Cacao powder 2 tbsp

• Granulated erythritol 2 tbsp

• Water 2 tbsp

• Coconut oil, melted 1 tbsp

Cream Layer Ingredients

• Vanilla or cookies & cream protein powder 80 g

• Confectioner's erythritol 3/4 cup

• Coconut flour 1/4 cup

• Fat-free cream cheese 8 oz.

• Cottage cheese 1/2 cup

• Vanilla extract 1/2 tsp

• Oreos 10 mini

• Almond extract 1/8 tsp (optional)

Directions

1 Combine ingredients for cookie layer until a crumbly dough forms.

2 Press into the bottom of a 7x5 baking dish lightly coated with cooking spray.

3 Combine all ingredients for cream layer (except cookies) in a blender or food processor and blend until smooth.

4 Add cookies and pulse blender or food processor until distributed throughout batter.

5 Pour cream layer over base and place in the freezer for 2-3 hours until set.

6 Cut into eight pieces and enjoy!

Store any leftovers in the fridge up to one week or in the freezer up to one month.

Nutrition Facts

• Serving size: 1 bar

• Recipe yields 8 servings

• Calories: 174

• Fat: 7 g

• Carbs: 11 g

• Protein: 17 g

4. Blackberry Protein Cheesecake

This blackberry protein cheesecake is low in carbs, fat, and sugar—but it sure doesn't taste like it! As a matter of fact, it's my husband's favorite thing I make—he swears this is just as good as Cheesecake Factory!

All I can tell you is that all the "non-healthy eaters"—even the kids—gobbled it right up at our last dinner function. The flavor is lightly sweet with just a hint of tartness from the blackberries, while the texture is dense, creamy, and oh-so-dreamy!

Crust Ingredients

• Vanilla protein powder 40 g

• Almond flour 6 tbsp

• Spelt flour 6 tbsp

• Organic stevia blend 1 tbsp

• Coconut oil, melted 2 tbsp

• Egg white 2 tbsp (1 large)

• Salt 1/4 tsp (optional)

Cheesecake Ingredients

• Fat-free cream cheese 1 cup (8 oz.)

• Nonfat plain Greek yogurt 1/2 cup (4 oz.)

• Egg whites 1/4 cup (2 large)

• Vanilla extract 1/4 tsp

• Vanilla protein powder 40 g

• Organic stevia blend 1/4 cup + 2 tbsp

• Blackberries, fresh or frozen 1 cup

Directions

1 Preheat oven to 350 degrees F.

2 Combine crust ingredients to form a crumbly mixture that sticks to itself (add 1 tablespoon water if mixture is too dry).

3 Lightly coat an 8" or 9" pan with cooking spray, and press crust mixture into bottom.

4 Bake for 10 minutes and set aside.

5 Reduce oven temperature to 300 degrees F.

6 Blend together cream cheese and yogurt until smooth.

7 Add egg whites, protein powder, sweetener, and vanilla; blend again until smooth.

8 Pour cheesecake mixture into pan over baked crust.

9 Mash berries (thaw in microwave if frozen), and stir in sweetener to taste.

10 Drop berry mixture over cheesecake one tablespoon at a time, then swirl through with a knife.

11 Bake for 25-35 minutes until center is set. Cracking indicates overbaking.

12 Let cheesecake cool at room temperature for 10-15 minutes, then chill in fridge for a minimum of 3 hours or overnight.

13 Cut into eight pieces and enjoy!

Store the cheesecake in the fridge for up to one week.

Nutrition Facts

• Serving size: 1 slice with crust

• Recipe yields 8 servings

• Calories: 167

• Fat: 7 g

• Carbs: 11 g

• Protein: 16 g