I wanted to take a moment to give you guys a little information on slow digesting protein. We have received a few emails about this so we thought we would try to break it down easily for you all.
While there are a ton of products and food out there that contain protein, slow digesting proteins are essential part of your diet when you are not eating for a prolonged period of time. What they do is create a gel like substance in your stomach. This results in a fixed release of the amino acids into your body. While doing this it will slow the protein breakdown which will increase muscle growth through protein synthesis.
Casein protein contains 80% milk protein while whey protein only contains 20%. Since casein protein is a timed release protein the protein acts slowly on your digestive system which helps it be absorbed at a slower rate than other proteins. This makes it ideal for ingestion before bed or when cutting. Casein is made by extracting it from milk with a filtration process. Some of the best sources of casein protein are milk, cheese, cottage cheese and of course casein protein powder.
Casein protein is a great protein but remember due to its slow digestion it is not ideal to consume post workout.
I want to share with everyone a simple yet delicious recipe that I have come up with to make eating Sole (Fish)easy. For those who don’t know I hate fish and can’t stand it, but sometimes you have to do things that you don’t like and eating fish is one of them. So if you are not a fan of fish but want to include it in your nutrition plan this is just for you.
Mask the fish flavour!
In order to make the fish easy to eat I thought the best way to do this was to make a sauce that will mask the fish flavour. This worked very well and makes it extremely easy to have this meal each and every single day. So here it is. If you don’t mind the taste of fish just don’t season as heavily as I do.
- Canned Tomatoes
- Garlic (your choice)
- Red Onion Medium
- Olive Oil
- Dried Basil/Oregano
- Dried Chilli Peppers
- Sole Fillets
- Steak Seasoning
Roughly chop the red onion and peel 1 or 2 cloves of garlic (I used 2 whole bulbs but its your choice) Heat up 1 table spoon of olive oil in a small stock pot and add garlic and onions. Sauté the onions and garlic until onions are translucent. Add one can of whole tomatoes and slowly simmer for about 20 mins. Add 1 tablespoon dried basil and 1 tablespoon chilli peppers and season with salt and pepper to taste. Allow to simmer for about 5 more mins. Remove from stove and then use a stick blender to purée the sauce. Taste sauce and adjust season as needed. I made my sauce spicy and garlicky to help mask the taste of the fish and this worked wonders.
Time for the fish
Take sole fillets (thawed) and season lightly with the steak seasoning. Not to much a little will go a long way. Heat a pan on medium to high heat and fry the fillets on each side for about 3 mins a side. Once again since I don’t like the taste of fish so I over cook it but you can cook your fish how you see fit. Once the fish is cooked remove from pan. Coat with the tomato sauce and enjoy!!!!!!!
All in all this is a simple recipe and the theroy is to make the tomato sauce as spicy and garlicky as possible. Doing this will mask the taste of the fish. Hope you enjoy it as much as I do.
So starchy and fibrous carbohydrates are under your belt now, but what about those simple carbohydrates?? One of the important things to remember is that there are good types of simple carbohydrates and bad ones. The ones that are good come from fruit, and the bad ones are from processed foods likes cakes, pop, juices, candy to name a few.
What are the good ones?
Good Simple Carbohydrates
So when do I eat them?
Don’t be afraid of sugar. It has it’s place. The best times to consume simple carbohydrates is either right after a workout or in and around breakfast and lunch time. The best thing for you to do if eating simple carbohydrates is to make sure that they come from a natural source which consists of fibre. Eating simple carbs/simple sugars is actually ideal and preferable to a slow digesting carb source after your workout. You want to recharge your glycogen levels as quickly as possible and since working out reduces these levels it is acceptable to consume your sugary drinks around this time.
Sugar is Sugar
The most important thing to remember when it comes to simple carbs/sugars is that they digest quickly. It doesn’t matter what the source is. Grapes breakdown into useable sugars for energy very fast, just as eating regular old granulated sugar does. The difference is that the grapes have nutrients that the processed sugar doesn’t. So yes the grapes/fruits are healthier for you and should be prioritized but don’t sweat it if you can’t always make the ideal choice.
So there you have it a simple blog on what the good and bad sugars are and when to consume them. I hope that this will help you in making better decisions and will also help improve your diet. If you have any further questions simply email us or post on our facebook and we will get back to you as soon as possible.
Understanding your food is the single most important thing that you need to know when it comes to physical fitness. Lifting weights is the easy part. The only way that you will be able to show off all your hard work is if your nutrition is in check. Whether you want to get big, lose weight or just live a healthy lifestyle it all starts with your nutrition.
Don’t live on supplements alone!
Why bother hitting the gym hard if you are not going to eat properly? Its just a huge waste of time in my books. And NO, supplements don’t mean you are eating properly either. Supplements should only be combined with a healthy diet, if not, you are actually hurting your ability to reach your goals. Remember supplement means; in addition to, not instead of!
So to start educating you, we are going to first look at Fibrous Carbohydrates.
What are they?
- Low in calories
- Very high in fibre
- High in nutrients
- Low in sugar and starches
- Takes lots of time to break down meaning they will be released slowly into your blood
- High in water content
- Rarely turn into fat
That looks and sounds good so what are some?
Great fibrous carbohydrates
- Lettuces (darker the better)
- Green Beans
- Brussel Sprouts
Now you might be asking yourself why are these so important to my diet? Well here’s the thing. These types of carbohydrates while healthy for you are also very low in calories. What this means is, you can eat however many of these types of carbs as you wish. Yes that’s right you can eat and eat and eat these because it’s almost impossible to over eat these types of carbohydrates. This is a great thing.
Stay tuned for more!!
So there you have it, now you know about fibrous carbohydrates and why they are really good for you. Stay tuned as we are going to be posting even more about nutrition and what you should and should not be eating.