Perfect Pre, Mid, and Post Workout Nutrition

[Rafael David]

Slizz, about multivitamin, how many pills we should take per day and when? :|

[Matthew Mossop]

What exactly are the reasons to avoid things like bread, pasta, cereal, and similar carbs?

I know these are all technically "unnatural", i.e. they didn't grow out of the ground and our bodies didn't evolve eating them therefore they're not perfectly digestible. But, say I have no problems with weight/fat... what's wrong with them at that point? Is it just that you're not getting the nutrients you'd get with vegetables? I eat a decent amount of fruit and vegetables per day so I'm not really worried about that either.

Also, it seems like it'd take a hell of a lot of green pepper to get the same amount of carbs you'd get through a piece of bread or some pasta. Do guys who avoid bread/pasta replace it with oats or beans or something else?

Anyway, very interested in a run down on this.

[Rafael David]

I like beans and rice (main brazilian food) and I think that they are no problem. But the others carbs that you cited, I think that the problem is the gluten. :|

[Nicholas Sortino]

Slizz, about multivitamin, how many pills we should take per day and when? :|

Depends what you are taking... All multivitamins are different. Find a good digestable one with bioavailable sources of the nutrients, then follow the directions. If it says take 3/day I like to spread them out during my eating hours, but that is just my choice.

What exactly are the reasons to avoid things like bread, pasta, cereal, and similar carbs?

I know these are all technically "unnatural", i.e. they didn't grow out of the ground and our bodies didn't evolve eating them therefore they're not perfectly digestible. But, say I have no problems with weight/fat... what's wrong with them at that point? Is it just that you're not getting the nutrients you'd get with vegetables? I eat a decent amount of fruit and vegetables per day so I'm not really worried about that either.

Also, it seems like it'd take a hell of a lot of green pepper to get the same amount of carbs you'd get through a piece of bread or some pasta. Do guys who avoid bread/pasta replace it with oats or beans or something else?

Anyway, very interested in a run down on this.

There is an absurd wealth of information on this in the forum alone (try reading the nutrition forum, its almost half the posts), much less the internet... Refined grains are pretty much shit for you.

People who dont eat grains either just dont eat as many carbs or replace them with tubers. Most of them also dont eat legumes either

[Rafael David]

Mikael wrote:

Slizz, about multivitamin, how many pills we should take per day and when?

Depends what you are taking... All multivitamins are different. Find a good digestable one with bioavailable sources of the nutrients, then follow the directions. If it says take 3/day I like to spread them out during my eating hours, but that is just my choice.

I have a good one, very famous here, called Centrum, is a leader in worldwide sales (what is said here at least ). Here say to take only one pill, but I am vegetarian and I don't know how many I should take and when... When Slizz was without meat, he was just sipping whey during the day and take his multivitamin, i just wanna know how do the same... :|

[Nicholas Sortino]

Centrum 1-a-day may be a leader in sales, but not in usefulness... All those nutrients are pretty much synthetic and compressed so hard that your body probably gets almost nothing out of it.

Slizz uses the poliquin multi-vitamin. It is too expensive for my tastes though. I use http://www.swansonvitamins.com/SWU152/ItemDetail and http://www.swansonvitamins.com/SWU668/ItemDetail. Both are made from whole food sources and have more digestable forms of vitamins and minerals than your standard store bought multi.

[Rafael David]

On the brazilian Centrum website: "Exists differences between the natural vitamins and minerals and ones found in centrum?"

Answer: "Vitamins and minerals are concentrates in the tablet have the same chemical structure of vitamins and minerals in food purchased and therefore the body does not differentiate one from another."

I'm not saying that you is lying buddy, but I should believe in what? :?

[Rafael David]

Exists so many supplements on the market that a layman (me) don't know what buy... :cry:

[Nicholas Sortino]

You are free to believe whatever you like. I will point out that I don't stand to make a dime regardless of what you do, and have no reason to lead you astray. Centrum or any company for that matter, well, I can't say the same for them

[Matthew Mossop]

So those of you who avoid gluten and oats... what do you eat for breakfast? I'm trying to cut down on gluten and omega 6 (although I'm really not sure if either are a problem for me) and I'm just looking for something simple to eat for breakfast.

Oats would probably be the easiest as they're low in omega 6 and mostly gluten-free, although I've read they're not good for us for other reasons. I don't really see the problem there though if they keep me full and give me energy.

Anyway, I'm not looking to eat like 6 eggs for breakfast every morning... any suggestions?

[Rafael David]

I make a shake with whey, fruits and other things, multivitamin... The paleo people like this: http://www.charlespoliquin.com/Articles ... kfast.aspx

[Joshua Naterman]

So those of you who avoid gluten and oats... what do you eat for breakfast? I'm trying to cut down on gluten and omega 6 (although I'm really not sure if either are a problem for me) and I'm just looking for something simple to eat for breakfast.

Oats would probably be the easiest as they're low in omega 6 and mostly gluten-free, although I've read they're not good for us for other reasons. I don't really see the problem there though if they keep me full and give me energy.

Anyway, I'm not looking to eat like 6 eggs for breakfast every morning... any suggestions?

Buckwheat groats. They taste great, have tons of protein, and are alkalizing to the body. One of two grains that can claim such a thing, even unsprouted. Sprouted they are the way to go, honestly. They sprout fast and easy.

[Nicholas Sortino]

So those of you who avoid gluten and oats... what do you eat for breakfast? I'm trying to cut down on gluten and omega 6 (although I'm really not sure if either are a problem for me) and I'm just looking for something simple to eat for breakfast.

Oats would probably be the easiest as they're low in omega 6 and mostly gluten-free, although I've read they're not good for us for other reasons. I don't really see the problem there though if they keep me full and give me energy.

Anyway, I'm not looking to eat like 6 eggs for breakfast every morning... any suggestions?

Buckwheat groats. They taste great, have tons of protein, and are alkalizing to the body. One of two grains that can claim such a thing, even unsprouted. Sprouted they are the way to go, honestly. They sprout fast and easy.

Maybe because they aren't truly grains at all?

I do agree they are a great choice though. The best choice for loose granolas for sure.

[Razz]

Matt, why don't you just eat meat? No gluten, no grains, low on omega-6, tons of nutrients and lots of protein.

[Matthew Mossop]

Buckwheat groats. They taste great, have tons of protein, and are alkalizing to the body. One of two grains that can claim such a thing, even unsprouted. Sprouted they are the way to go, honestly. They sprout fast and easy.

Awesome thanks... I'm gonna go try to find some today.

Matt, why don't you just eat meat? No gluten, no grains, low on omega-6, tons of nutrients and lots of protein.

I don't know... to much effort I guess. to cook every morning I also eat a decent amount of meat throughout the day (most days) and would like to limit my meat intake at least a little bit.

[Joshua Naterman]

You know, with meat it really depends on how much grain the animals have. Grain-finished beef has 20-30 times more omega 6 than omega 3, while grassfed beef has 1.4 times more omega 3 than omega 6.

Supermarket meat, at least in America, is probably one of the most inflammatory foods in every meat eater's diet. Chickens are also grain fed, though they DO have a different digestive system and I do not know of any nutritional studies on chicken fat profiles that get into O6 vs O3. The thought does make me nervous, because ALL chicken is grain fed.

[Donar]

You know, with meat it really depends on how much grain the animals have. Grain-finished beef has 20-30 times more omega 6 than omega 3, while grassfed beef has 1.4 times more omega 3 than omega 6.

Supermarket meat, at least in America, is probably one of the most inflammatory foods in every meat eater's diet. Chickens are also grain fed, though they DO have a different digestive system and I do not know of any nutritional studies on chicken fat profiles that get into O6 vs O3. The thought does make me nervous, because ALL chicken is grain fed.

Hey Slizzardman,

could you provide a source for the aforementioned numbers please?

From what I've read, grainfed beef does indeed have a worse ratio than grassfed beef, but not as bad as you describe.

In addition, total amounts of PUFAs play a big role as well. Sure, the ratio of n3 to n6 may not be optimal, however, the total amount of PUFA in beef is very low.

From http://www.nutritiondata.self.com:

100g (3.5 oz) of beef, ground, 95% lean meat / 5% fat: (http://nutritiondata.self.com/facts/bee ... cts/6188/2)

n3: 27mg

n6: 193mg

=> n3:n6 - 1:7

100g (3.5 oz) of Beef, ground, 70% lean meat / 30% fat (http://nutritiondata.self.com/facts/bee ... z1XZOm94hK)

n3: 62 mg

n6: 596 mg

=> n3:n6 - 1:10

100g (3.5 oz) of Beef, grass-fed, ground, raw (http://nutritiondata.self.com/facts/bee ... ts/10526/2)

n3: 88mg

n6: 427mg

=> n3:n6 - 1:5

Moreover, the following post provides more numbers:

http://www.themonkeyclub.org/2008/03/is ... -beef.html

Now, like I said, the total amounts of PUFAs are very low.

Even 100g (3.5 oz) 30% fat ground beef only has 600mg of n6 with 60mg of n3.

In comparison, 100g wheat bread has about 1300mg of n6 with 130 mg of n3 (http://nutritiondata.self.com/facts/bak ... cts/4868/2), 100g dry buckwheat groats have 800mg of n6 with 60mg of n3 (http://nutritiondata.self.com/facts/cer ... sta/5682/2), and nuts and seeds and their oils usually have much more n6 than that.

If you eat 500g (1.1 lbs) of fatty ground beef every day, you'll only get about 3g of n6. That's not very much. For example, to get 3g of n6, you would only need 25g (less than an ounce) of almonds - and almonds aren't particularly high in n6 when compared to some other nuts.

Therefore, I don't think the n6 in grainfed beef is a problem at all. Grassfed beef may provide other benefits though.

By the way, pork has a much worse ratio of n3:n6 than beef.

About the chicken: I only eat lean chicken without the skin, thus I don't worry about the n6s too much.

Buckwheat groats. They taste great, have tons of protein, and are alkalizing to the body. One of two grains that can claim such a thing, even unsprouted. Sprouted they are the way to go, honestly. They sprout fast and easy.

Tons of protein? Not as far as I know..

So those of you who avoid gluten and oats... what do you eat for breakfast? I'm trying to cut down on gluten and omega 6 (although I'm really not sure if either are a problem for me) and I'm just looking for something simple to eat for breakfast.

I eat some fruit and high-fat Quark with some heavy whipping cream and some coconut flakes usually. It's fast, delicious, fairly high in protein, moderate in carbs, and very high in fat.

[Mats Trane]

So those of you who avoid gluten and oats... what do you eat for breakfast? I'm trying to cut down on gluten and omega 6 (although I'm really not sure if either are a problem for me) and I'm just looking for something simple to eat for breakfast.

Oats would probably be the easiest as they're low in omega 6 and mostly gluten-free, although I've read they're not good for us for other reasons. I don't really see the problem there though if they keep me full and give me energy.

Anyway, I'm not looking to eat like 6 eggs for breakfast every morning... any suggestions?

I eat buckwheat every other day and eggs every other day. Left overs from dinner the night before works well. I also thought it was hard with breakfast (especially making eggs in the morning) when I went Paleo but you get used to it.

[Nicholas Sortino]

If the idea of cooking eggs every morning is a turn-off, but you still want to eat them, boil them. You can hard boil 1-2 dozen on sunday then eat them every morning for the next week. If you have a big pot it'll take about 20min. They arent as tasty as other cooking methods, but they are quick, easy, portable, and long lasting.

[Matthew Mossop]

100g dry buckwheat groats have 800mg of n6 with 60mg of n3 (http://nutritiondata.self.com/facts/cer ... sta/5682/2)

If you look at cooked buckwheat groats the omega 6 is much lower:

http://nutritiondata.self.com/facts/cer ... sta/5683/2

But ya protein is pretty low in both.

If the idea of cooking eggs every morning is a turn-off, but you still want to eat them, boil them. You can hard boil 1-2 dozen on sunday then eat them every morning for the next week. If you have a big pot it'll take about 20min. They arent as tasty as other cooking methods, but they are quick, easy, portable, and long lasting.

Hmm yes good idea. Or you could do the same with egg salad... I love egg salad.

I eat buckwheat every other day and eggs every other day. Left overs from dinner the night before works well. I also thought it was hard with breakfast (especially making eggs in the morning) when I went Paleo but you get used to it.

Did you notice any obvious benefits when you went paleo? More energy? Better digestion? Better skin (have hear some people mention this)?

[Rafael David]

Did you notice any obvious benefits when you went paleo? More energy? Better digestion? Better skin (have hear some people mention this)?

They are able to become Super Saiyans now, after introduce this diet in his lifes...

[Matthew Mossop]

They are able to become Super Saiyans now, after introduce this diet in his lifes...

I have no idea what that means, lol.

What's the general consensus on yogurt. I was trying to stay away from dairy (mostly because of how much it's processed and all the shit that goes into it), but I need something to mix my buckwheat groats into. As far as I know yogurt's considered quite healthy and easy on digestion, and has some good fat in it.

Also, does anyone here know much about pH? I had a pH test recently and it was like 8 I think, which is apparently super high. Although from what I know it fluctuates quite a bit, so maybe this isn't anything to worry about?

[Donar]

What's the general consensus on yogurt. I was trying to stay away from dairy (mostly because of how much it's processed and all the shit that goes into it), but I need something to mix my buckwheat groats into. As far as I know yogurt's considered quite healthy and easy on digestion, and has some good fat in it.

Also, does anyone here know much about pH? I had a pH test recently and it was like 8 I think, which is apparently super high. Although from what I know it fluctuates quite a bit, so maybe this isn't anything to worry about?

Read these two articles:

http://www.marksdailyapple.com/dairy-intolerance/

http://www.marksdailyapple.com/dairy-insulin/

Basically, if you're healthy, insulin sensitive and have no problems with the protein (casein and whey) or the carbohydrates (lactose) in dairy, it's fine in moderation.

If you want to eat yoghurt, go for natural, unsweetened, full-fat yoghurt. If you like, you can even get greek yoghurt (usually about 10% fat).

[Josh Schmitter]

I don't know... to much effort I guess. to cook every morning I also eat a decent amount of meat throughout the day (most days) and would like to limit my meat intake at least a little bit.

If practical, you can always just skip breakfast. Been doing it for a few months now with no problems. Basically, intermittent fasting(if sleep, diet, workout are all locked in), is hella healthy. Just another possibly solution.

-http://naturalmessiah.blogspot.com/p/quick-start-diet.html

-leangains, eat stop eat, etc.

-countless other links I don't have on hand right now.

[Matthew Mossop]

If practical, you can always just skip breakfast. Been doing it for a few months now with no problems. Basically, intermittent fasting(if sleep, diet, workout are all locked in), is hella healthy. Just another possibly solution.

-http://naturalmessiah.blogspot.com/p/quick-start-diet.html

-leangains, eat stop eat, etc.

-countless other links I don't have on hand right now.

I tend to get a very "weak" feeling if I don't eat regularly enough, or if I skip breakfast, so that's probably not a good idea for me. Maybe I'll try it though and see what happens. Very interesting article though.

Read these two articles:

http://www.marksdailyapple.com/dairy-intolerance/

http://www.marksdailyapple.com/dairy-insulin/

Basically, if you're healthy, insulin sensitive and have no problems with the protein (casein and whey) or the carbohydrates (lactose) in dairy, it's fine in moderation.

If you want to eat yoghurt, go for natural, unsweetened, full-fat yoghurt. If you like, you can even get greek yoghurt (usually about 10% fat).

Great articles thanks. I've read some of his other stuff too... great blog.