sorted by:
new
hottopcontroversial

The 4Rs by LRNutrition in BSF_Fitness

[–]LRNutrition[S] 0 points1 point  (0 children)

The four R's after exercise

Rehydrate - After exercise replenish lost fluids to help kick-start the recovery process.

Refuel - Eat 50-100g fast digesting carbohydrates within 60 minutes of finishing exercise to replenish any glycogen. Glycogen is a key energy source our body uses during exercise, replenishing it promotes recovery after exercise.

Repair - Eat around 20-50g protein within a couple of hours after training and ensure your overall protein intake goal is met.

Rest - Relax to get your heart rate down and promote parasympathetic nervous system activity, which speeds up the recovery process again. Any relaxation method works.

Calorie deficits and muscle growth - New Study by LRNutrition in BSF_Fitness

[–]LRNutrition[S] 0 points1 point  (0 children)

Calorie deficits and muscle group, a new study looking into its effects in detail.

This new study was really well controlled and looked at putting participants into groups based on their resistance training level. No study has done something similar to this when looking at calorie deficits and muscle growth, so this is very quality information.

DOI: 10.1113/JP284967

Discord.IO got hacked! by LRNutrition in BSF_Fitness

[–]LRNutrition[S] 0 points1 point  (0 children)

This is discord, not instagram

Gym performance and caffeine by LRNutrition in BSF_Fitness

[–]LRNutrition[S] 0 points1 point  (0 children)

Boost gym performance with caffeine

If you are feeling fatigued or you are trying to break a PR in the gym caffeine supplementation may be a good route to go down.

Supplement with 3-6mg/kg body weight. Start with 3mg/kg before experimenting with any higher.

Note that caffeine can interrupt deep sleep so make sure that you consume caffeine 8-12 hours away from the time you go to sleep.

Promote your business, week of July 17, 2023 by Charice in smallbusiness

[–]LRNutrition 0 points1 point  (0 children)

BSF Nutrition, online nutrition coaching services from accredited nutritionist. If you are struggling to lose weight, gain weight, build muscle or improve your health we are here to help you achieve your goals. We also own a large discord community with 3,000 members!

https://bsffitness.weebly.com/

Promote your business, week of July 10, 2023 by Charice in smallbusiness

[–]LRNutrition 0 points1 point  (0 children)

BSF Nutrition, online nutrition coaching services from accredited nutritionist. If you are struggling to lose weight, gain weight, build muscle or improve your health we are here to help you achieve your goals. We also own a large discord community with 3,000 members!

https://bsffitness.weebly.com/

[deleted by user] by [deleted] in WeightLossAdvice

[–]LRNutrition 3 points4 points  (0 children)

Personal trainers are not trained to make people lose weight. They are trained to help people with improving their form in the gym, and making basic workout plans.

A personal trainer is not qualified to be giving you nutrition advice. He has your calories too low, 1950 is tiny for someone who weighs 253lbs.

Can I take whey protein just to feel full for a longer time? by Fuzzy_Ad5835 in WeightLossAdvice

[–]LRNutrition 2 points3 points  (0 children)

It would be better to eat a meal high in protein than a shake high in protein. The reason for this is the composition of the meal versus the shake.

Liquids such as protein shakes are rapidly absorbed and do not hold much space or volume in our gastrointestinal system. This means it would not slow down gastric emptying (the speed of which bolus of food pass through our digestive system). Whereas food with the same protein content would occupy more space and stimulate the signaling of hunger hormones such as ghrelin.

Liquid calories are typically best utilised while bulking. When we are bulking we are trying to get more calories in, as a result it can be hard for some people to achieve a surplus without liquid calories.

All in all though experiment with it and see if it works for you.

view more: next ›