Nutrition

Keto Diets Part II: The Importance of Carbohydrates for the Athlete

Keto Diets Part II: The Importance of Carbohydrates for the Athlete

I hear too many parents, sports coaches and even other strength coaches express that they don’t know what to recommend when it comes to athlete nutrition. According to what we know from the scientific literature, this article outlines the best way to make sure your athlete has the best chance to perform their best on the field, court, or mat.  There is too much misinformation out there and I want to make sure that you have the best information regarding nutrition and sports performance.

How Fast Can You Lose Weight Without Losing Muscle?

How Fast Can You Lose Weight Without Losing Muscle?

So you want to lose weight for summer, but you’ve spent all winter putting on hard earned muscle. Or maybe you just started a diet because you have decided that this is the summer when you WILL look good at the lake house boat party and get looks and compliments from everyone.  This is good because you should be paying attention to your diet.  Diet modification is where all good changes in body composition start and end. How much or how little you eat has a lot to do with your body composition.  The big issue I see is that people go at it too aggressively at first, only to see their efforts wasted half way through their diet. Eating only salad and one and a half protein shakes a day might do more damage than good. It's hard to stick to and you will end up losing too much muscle. Here are the facts...

Ketogenic Diets: Good for Some Bad for Many.

Ketogenic Diets: Good for Some Bad for Many.

There is a big movement in the industry right now toward ketogenic diets and diets that claim to be ketogenic when, in reality, they are just low carb. Keto diets are very popular, so we will talk about it all -- the good, the bad, and the ugly. In this article we will discuss why I believe that ketogenic diets or low carb diets are not the answer, where ketones and ketogenic diets can be useful, and why you still need to be eating carbs.

Macro-friendly Pasta!

Macro-friendly Pasta!

Ugh. Now that we’ve turned the clocks back, it will be dark by 4:30pm. I don’t know about you, but long hours of darkness and cold make me want to eat lots of piping-hot comfort food. Pasta is definitely in my top 5 comfort foods, but it’s really difficult to work in when cutting weight for a contest, or even just trying to lose a couple extra pounds before seeing your family for the holidays.

Low-carb, Sugar-free Peanut Butter Cookies

Low-carb, Sugar-free Peanut Butter Cookies

I love peanut butter, both creamy and chunky (what a monster!!). I also love carbs, but eating all the carbs I want isn’t exactly helpful when trying to cut body fat. In my never-ending and totally unrealistic quest to eat everything without any consequences, I stumbled upon this awesome low-carb, sugar-free peanut butter cookie recipe. It’s just 4 ingredients and super easy to make.

We All Scream for Low Fat, Low Carb, High Protein Ice Cream!

We All Scream for Low Fat, Low Carb, High Protein Ice Cream!

So it’s summer… okay, it’s sort of summer, and that means it’s time for ice cream. I LOVE ice cream and froyo, but it can be hard to work into your diet sometimes. I refuse to be that person obsessively walking back and forth to the scale at the froyo place measuring every little thing (mostly because I don’t feel like I look “fit enough” to be that person). Anyway, there are some other low fat, low carb options out there, and even a couple with added protein. Here’s a list of some to the products I have tried and what I thought of them.