Q&A Nutrition

1. What is the best protein powder to use?

Most economic: 

Trader Joes whey protein (chocolate or vanilla) sweetened with stevia

Organic whey with Stevia:  Tera’s Whey




2. Is diet soda acceptable?

It is not recommended, here is why:


How many grams of protein should I have in my diet?

This depends  on your body type, amount of lean mass, food value, and activity level.

What vegetables are higher in carbohydrates?

These vegetables are higher in carbohydrates. Calories are listed per cup.

Yams:               177

Sweet Potatoes: 114

Potatoes: 116

Butternut squash:  82

Yellow squash: 75

 Acorn Squash 56

Spagetti Squash 120

Brussels Sprouts: 90

Large artichoke: 75

6. What are other names for sugar?


7. How do I roast veggies?

Coat 4-5 cups of veggies with 1 Tb olive oil. Spread on a cookie sheet and add salt and pepper. Bake at 400  degrees for 30-40 minutes until browned.

8.  What do I order when I go to a restaurant? Think protein, veggies, and a healthy fat. Here is a visual guide to help you:


9. How much water should I drink each day?

Drinking two cups of water before a meal will keep you hydrated, fuller, and may even boost your metabolism for an hour. And all you need to do is turn on your tap. Talk about convenience.

Before you go off to your favorite vitamin shop to try the latest weight-loss supplement, try drinking two cups (500 mL) before you sit down for a meal.

What is the role of BCAAs?

The BCAAs are the only amino acids not degraded in the liver. All other amino acids are regulated by the gut and the liver before being circulated elsewhere in the body. However, BCAAs head directly into the bloodstream. This means that dietary intake of BCAAs directly influences plasma levels and concentrations in muscle tissue 

BCAAs play an important role in:

·       Synthesis of proteins in general

·       Glucose homeostasis (i.e. keeping blood sugar levels constant)

·       Direct regulation of muscle protein synthesis (via insulin signaling cascade)

BCAAs’ potential impact on the aforementioned processes depends upon availability and dietary intake.

Adequate consumption of BCAAs may help manage body fat, spare muscle mass, and regulate glucose/insulin balance.

Try adding BCAAs into your workout drink at a rate of 5 g BCAA per hour of training.

During periods of lower calorie intake, try adding a BCAA supplement every 2-4 hours during the day.