protein carb fat ratio的八卦，Yahoo名人娛樂都在討論

Good to know! From herbalife doctor!

#Repost @drdavidheber (@get_repost)
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NUTRITION WHY'S : CARBOHYDRATES AND EXERCISE- Your muscles store glucose as glycogen, a starch with a central protein. The beads on the starch each represent one glucose molecule. Glycogen is in the muscle cells where it can provide glucose that is converted to energy for your muscles to function. With light exercise you deplete very little glycogen as you burn mostly fat. With moderate exercise such as gardening, glycogen stores are reduced over two to three hours. With heavy exercise, glycogen can be depleted in one hour. If you eat no carbohydrates, glycogen stores are depleted in 2-3 days. Glycogen depletion leads to extreme fatigue, which is why runners and cyclists take sports drinks with glucose to spare glycogen breakdown. After exhausting exercise it is important to both replenish glycogen stores and promote muscle repair with protein. This can be accomplished over several hours if both protein and carbohydrates are given together at a ratio of 4 grams of carbohydrate for each gram of protein to restore glycogen. Even if you are not an elite athlete, have a Protein-Rich Shake within 30 minutes to one hour of finishing an exercise session and you will start the process of limiting post-exercise muscle damage and beginning to build muscle protein. Carbs have a bad reputation, but they are burned during exercise and only lead to weight gain if you eat too many carb calories without burning them off !!!#drdavidheber #carbs #muscle #glycogen #protein to learn more go to www.drdavidheber.com and www.herbalifenutritioninstitute.com

Fuel Your Gains With Dragon Fruit
It looks like something out of a sci-fi movie, but dragon fruit is a great post-workout snack to maximize your gains.
Adam Bible

Dragon fruit, like most fruit, contains carbohydrates, the body’s preferred source of energy during a lifting session,” says Tara Gidus, R.D., team dietitian for the Orlando Magic. The carbohydrates that make up dragon fruit (also known as a pitahaya) are not complex, so your body can easily break them down as fuel for your muscles. Specifically, the carb content consists of glucose and fructose, and the majority of its fiber is formed from oligosaccharides, powerful prebiotics that spur the growth of good bacteria in your stomach, which can lead to better digestive health and an improved immune system.

Dragon fruit, which is mildly sweet and has a flavor comparable to melon, is also an excellent source of vitamin C, providing about 15% of your daily value, along with 10% of potassium and 8% of iron. All of these micronutrients are instrumental in protecting your body from free radicals, producing collagen for strong ligaments and tendons, and for enhancing the function of your blood, bones, and muscles. These spiny wonders are also filled withB vitamins like B1, which aids proper carb metabolism, and B3, which can improve cholesterol levels and improve circulation. The seeds, which are embedded in the flesh, are also nourishing and beneficial as they contain a healthy ratio of the essential fatty acids omega-3 and omega-6. “These types of fats work together to help reduce inflammation, which is key after heavy weightlifting, and may help to reduce sore muscles and fatigue,” Gidus says.

Treat them like an avocado to find the proper level of ripeness—ideally, they’ll be firm with a little bit of give. Eating the pitahaya is simple; just cut it down the middle and quarter, if you like, or leave in two halves so you can scoop out the soft, kiwi-like flesh with a spoon. Toss it on your next salad or into a post-workout protein shake to drive nutrients into your cells after a hard training session.

Nutritional Info
CALORIES PROTEIN FAT CARBS
60 2g 2g 9g

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Generally, the macronutrient ratio varies within the following ranges:
• 60-75% of calories from fat
• 15-30% of calories from protein
• 5-10% of calories from carbs


CHEESY MUSHROOM OMELETTE (serves 1)
1) 3 whole eggs - 216Cals, 18g Protein, 14.91g Fat
2) 2 tbsps. Unsalted Butter - 204Cals, 0.2g Protein, 23g Fat
3) ¼ cup Shredded Mozzarella Cheese - 85Cals, 9g Protein, 5.66g Fat
4) ½ Red Bell Pepper, diced - 18Cals, 1g Protein, 0g Fat
5) ½ cup Baby spinach - 5Cals, 0.43g Protein, 0g Fat
6) ½ Yellow Onion, diced - 32Cals, 0.6g Protein, 0.04g Fat
7) 1 cup Mushrooms, diced - 16Cals, 2.2g Protein, 0.2g Fat
8) Salt and pepper to Taste

Per Serving: 576Cals, 43.8g Fat, 31.43g Protein

Steps:
1) Over medium-high heat, saute the mushrooms, bell pepper and onion in a nonstick pan with 1 tbsp butter for about 3-4 minutes.
2) Add spinach; cook and stir until spinach is wilted. Set aside.
3) Whisk the eggs with a fork until smooth and frothy.
4) Next, melt 1 tbsp. butter in a non-stick pan. Then, pour in the eggs evenly.
5) When the omelette begins to cook, sprinkle the vegetables and cheese on top.
6) Using a spatula, carefully ease around the edges of the omelette, and then fold it over in half. Serve hot.


SHRIMP AVOCADO SALAD WITH FETA CHEESE (serves 2)
1) 200g Shrimp, peeled - 210Cals, 40g Protein, 3.4g Fat
2) 2 cups Baby Spinach -20Cals, 1.72g Protein, 0g Fat
3) 2 Whole Eggs, sliced - 144Cals, 6g Protein, 9.94g Fat
4) 1 Avocado, diced -250Cals, 4g Protein, 23g Fat
5) ½ cup Cherry Tomato, halved - 13Cals, 1g Protein, 0g Fat
6) ¼ cup Feta Cheese, diced - 99Cals, 5.3g Protein, 7.98g Fat
7) 1.5 tbsps. Butter - 153Cals, 0.15g Protein, 18g Fat
8) Salt and Pepper to taste

Tzatziki Dressing (serves 4)
1) ½ cup Yoghurt – 75Cals, 5g Protein, 1.9g Fat
2) ¼ cup Mint Leaves, finely chopped – 4Cals
3) ½ cup Cucumber, finely grated – 16Cals, 0.35g Protein
4) 2 tsps. Lemon Juice – 2Cals
5) 1 Garlic Clove, minced – 5Cals, 0.19g Protein
6) Pinch of Salt and Black Pepper to taste

Per serving: 457Cals, 30.4g Protein, 31.4g Fat

Steps:
1) Saute the shrimps in a nonstick pan with butter until the shrimps are cooked through, for about 3 to 4 minutes.
2) Season with dried mixed herbs and salt & pepper. Set aside and allow the shrimps to cool down.
3) Let’s prep the salad! On a bowl or plate, fill the base with baby spinach.
4) Then arrange the shrimp, cherry tomatoes, sliced eggs and avocado on top of spinach. Top it up with feta cheese.
5) Serve it with a side of tzatziki dressing.


THAI FISH CURRY INFUSED WITH COCONUT MILK (serves 2)
1) 2 pieces Mackerel - 460Cals, 41.7g Protein, 35.3g Fat
*you can choose any other white fish of your choice.
2) 200ml Full Fat Coconut Milk - 316Cals, 3.3g Protein, 29.6g Fat
3) 1.5 tbsp. Red Curry Paste - 22.5Cals, 0g Fat
4) 1 Onion, roughly chopped - 44Cals, 1.2g Protein, 0.1g Fat
5) 1 cup Okra - 33Cals, 1.9g Protein, 0.2g Fat
6) 1 Carrot, sliced - 25Cals, 0.6g Protein, 0.1g Fat
7) 1 cup Baby Corn - 133Cals, 4.3g Protein, 1.64g Fat
8) 1 Tomato, roughly chopped - 22Cals, 1g Protein, 0.25g
9) Fresh Cilantro, chopped - 0.2Cals, 0g
10) 1 cup Water
11) Salt and Pepper to taste

Per serving: 528Cals, 27g Protein, 33.5g Fat

Steps:
1) In a pot, cook the curry paste over medium heat very quickly for 1 minute or until fragrant.
2) Then stir in the coconut milk and water. Gently bring to boil.
3) Add fish, all the vegetables and season with salt and pepper. Stir to combine and bring to a boil.
4) Reduce the heat to medium-low and allow all the ingredients to simmer until fish is cooked through and vegetables are tender, for about 20 minutes. Don’t forget to stir occasionally.
5) Garnish with parsley and serve warm.

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I'm going to start calling these Brunch Chats. LoL Another great Q&A chat session with Ben Siong founder of Australian Strength Performance and Australia's renowned body composition specialist.

I do hope this Q&A with Ben gave you some information that you can take away and apply to your life. Thank you to everyone who join in for my FIRST multistream LIVE SHOW on facebook, youtube, twitter - and dropped in questions on my Instagram at @linoralow. Don't worry for there will be more session from Ben coming to you soon :)

Here are the time stamps of the questions, so you can easily jump to them :)

9:26 - How did you manage rejections in the beginning of your career
13:27 - What’s a good ratio of fat carbs and protein during the luteal phase
18:00 - Ben how I increase my weigh/load in a bench press, I feel weak at my anterior belt
29:00 - What is a suitable training for women who have a big lower body and huge thighs - as I understand you can’t spot reduce. Difficult to for me lose thigh fat and lower abs.
33:10 - Your views on carb cycling?
34:56 - Proper squat for kids? How essential is it or just let them explore their ROM first?
44:27 - Lets say I have an ankle that clicks, what type of specific exercise should be done to strengthen this muscle
48:25 - How can we enhance a client’s mentality?
52:15 - 12 year old kid. Overweight, female 66kg. How you you advise her to lose weight by getting active and not just starve. She hates exercising.
54:45 - Mom is starting chemo. Can she take magnesium supplement to assist her sleep? What food is good for her?
1:02:16 - A lot of MMA fighters train HIIT routines and this leads to loss of muscle mass instead of fats. Comparing to a western male athlete, they are huge and lean. Is this cause of their culture and food intake in their country?1:06:57 - You mentioned oestrogen contributing to fat accumulation in the body. Will eating lots of chicken and beef causes increase in external estrogen and then storage of more fat?
1:08:37 - Could you recommend saw awesome workouts for a 6 year old?
1:11:01 - How do you think the fitness industry will change post -RMO (freelance / boutique /chain)
1:12:30 - Are you into biohacking? If so what are your biohacking gadgets or methods you use?

Find Ben here:
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