The definitive guide to protein: when, how much, and what kind

With all of the supplementation options you have at your disposal – BCAAs, creatine, betaine, pre-workout, and on and on and on – you, if you’re someone like me, might think that your protein is the last thing you need to worry about.

I mean, it’s everywhere. Protein is a major part of the Western diet. Is it possible you’re not getting enough? Or maybe you’re getting enough but not from the right sources or you’re not ingesting it at the right time of day.

Wait, what? That stuff matters?

Yes. It does.

If you’re looking to maximize your potential you need to consider the little things. And protein is a big little thing.

Because protein isn’t so simple, I want to help you navigate these tough waters and answer some questions you may have. Mainly, how much protein you need, when you should be ingesting it, and what sources you should stick to the most.

healthy wheys corey munegatto isagenix kamloops

But first, a little primer on protein synthesis and why protein is important for muscular adaptation to exercise.

Why you need adequate protein in your diet, especially with exercise

Muscle grows and adapts by being broken down and rebuilding. One of the things that causes muscle to break down is exercise.

Muscles, as most people know and think of them, are made up of muscle fibers.

Muscle fibers contain even smaller units called myofibrils that are made up of long proteins (it’s these proteins that work to shorten, or contract, the muscle fiber and the muscle as a whole).

In response to exercise (and the breakdown of muscle that happens with it), new myofibrils and new sections of protein units (called sarcomeres) are formed; both add to the contractile surface area of the muscle increasing force production ability and also the size of the muscle (science talk for stronger and bigger).

These new myofibrils and sarcomeres are made up of protein. If you want to make new things made up of protein there has to be protein around, right? You can’t build a brick house if there’s no bricks lying around.

healthy wheys corey munegatto isagenix kamloops

And all of that is why you need to make sure you have enough protein in your diet: exercise breaks down protein, which needs to be rebuilt.

How much protein is enough?

According to the Institute of Medicine, you need 0.66 grams of protein per kilogram of body weight to prevent protein deficiency if you’re an adult.

How much you need to facilitate protein synthesis after resistance are cardio training isn’t as cut and dry – it all depends on the type of exercise, how much muscle tissue was broken down, and how much needs to be rebuilt.

Here are some protein intake guidelines based on the type and amount of activity you may be doing (all numbers use a 150-pound person as an example).

  • For a recreational athlete

0.5 to 0.7 grams per pound of body weight (75-105 grams per day).

  • For an endurance athlete

0.5 to 0.8 grams per pound of body weight (75-120 grams per day).

  • If you’re strength training

0.5 to 0.8 grams per pound of body weight (75-120 grams per day).

  • If you’re a teenage athlete

0.7 to 0.9 grams per pound of body weight (105-135 grams per day).

  • If you’re an athlete building mass

0.6 to 0.9 grams per pound of body weight (90-135 grams per day).

  • If you’re an athlete restricting calories

0.9 to 1.0 grams per pound of body weight (135-150 grams per day).

** these values based on the recommendations of Susan Kunrat, a Registered Dietitian and Certified Specialist in Sports Dietetics **

healthy wheys corey munegatto isagenix kamloops

When is the best time to have protein?

If you’re not exercising that day, consume protein evenly throughout the day. Based on the recommended intake for a strength training athlete, you’ll be consuming 120 grams of protein per day – that means you should have 30 grams at breakfast, lunch, and dinner and split up the remaining 30 grams between your snacks.

Evenly distributing the intake throughout the day ensures there’s always protein available for protein synthesis.

If you’re planning on exercising that day (and we’re still using the strength training protein consumption guidelines as an example here), have 30 grams with breakfast and lunch, 20 grams with dinner, 20 grams 30-60 minutes before you work out (alongside 35 grams of carbohydrates), and another 20 grams (with 35 grams of carbohydrates) 15-30 minutes after you work out.

The pre-workout snack is enough to provide fuel to working muscles during exercise, and the post-workout snack stimulates the release of growth hormone – a critical anabolic hormone that stimulates protein synthesis.

Protein sources

The better the protein source, the more effective it will be. The quality of the protein source is dictated by the amino acids (the building blocks of protein) it contains and how easy it is to digest.

Complete proteins contain all the essential amino acids. Meat, chicken, fish/shellfish, eggs, dairy foods, and soy foods are all complete proteins.

healthy wheys corey munegatto isagenix kamloops

If you can’t hit your protein consumption goals with the foods in your diet, protein supplementation is a good option.

Go with something like Whey: it’s quickly digested, and it contains a complete amino acid profile. A good supplement will have at least 35 grams of protein per serving, be low in fat, and have relatively little carbohydrate.

Conclusion

That’s everything you need to know about protein and your diet. If you want to build more muscle, you need enough protein – it’s that simple. Now that you know that you can focus your energy on picking good protein sources and proper timing throughout the day and surrounding your workouts.

As always, be sure to follow the blog for a new article every week, follow Healthy Wheys on social media (Instagram, Facebook, and Twitter) and be sure to contact me: I’m here to help you live a happier, healthier, more prosperous life.

 

 

 

 

 

 

Your essential guide to eating healthy in 2018

Eating healthy: sounds like it should be simple, right? Well, maybe on the surface.

Once you dive in, read a few articles, and look up some scientific studies you find it can get a little complicated – this new study says this is bad for you, then a week later that same thing can supposedly kill you, but what about that new thing that is better than anything else…and, before you know it, you’re left staring at a strawberry wondering whether or not its going to be the last thing you ever eat.

healthy wheys corey munegatto isagenix kamloops

With all the diet and nutritionally complexity in the world, where does a person start?

My advice: start small and keep it simple.

I’m going to walk you through eight simple tips that, if incorporated into your everyday eating habits, will have you eating healthier, feeling better, and kicking ass in 2018.

healthy wheys corey munegatto isagenix kamloops

  1. Eat real food

Real food: fruits, vegetables, meats, dairy, seafood, nuts, seeds, whole grains, herbs and spices, beans, and beverages like water, coffee, and tea.

Processed food (the kind of stuff we don’t call “real” food that should be avoided except for the occasional indulgences): processed meat and processed seafood (deli meats, jerky, etc.), ready-to-heat entrees, ready-to-heat, refined grain products, sweetened beverages (sodas, fruit drinks, energy drinks, etc.), and cooking additives (mayo substitutes, margarine, bottled dressings, condiments, etc.).

Somewhat processed foods (these aren’t as bad as processed, but should still be kept out of the diet for the most part): canned fruits and vegetables, fruit juice and wine, canned meat and seafood, and cooking additives (mayonnaise, cooking oil, salt, sugar, butter, etc.)

The quickest test: consider how long the shelf-life of the food is. If you can find it in the back of your fridge in a year and it’s not going to kill you to eat it, its not the real food that should dominate your diet. The longer the shelf-life it has, the more processed it is.

healthy wheys corey munegatto isagenix kamloops

  1. Keep your carbohydrates complex

Complex carbohydrates can be found in foods like 100% whole-grain breads and pasta, brown rice, starchy vegetables, legumes, nuts, seeds, low-fat dairy, and fruits and vegetables.

Always go for these over the simple and refined grains – white flour, table sugar, etc.

healthy wheys corey munegatto isagenix kamloops

  1. Keep your protein lean

A general rule of thumb: the less legs the protein source has, the leaner and better it’s going to be for you. That means chicken and turkey is better than beef, pork, or lamb, and seafood trumps chicken and turkey.

If you’re into protein supplements pre- or post-workout, here are a few things to keep it should have:

  • A good protein source

You want something like whey because it’s quickly digested and absorbed into the bloodstream. Whey is also rich in branched-chain amino acids (BCAAs). Ideally, the supplement you choose should have at least 15g of protein per scoop.

  • It’s low in fat and cholesterol

You want something with less than 2g of total fat and less than 100mg of cholesterol per scoop.

  • Low total carbohydrates

Your protein shake isn’t a place you should be stocking up on carbohydrates; find a supplement with low total carbohydrate levels – 5g or under is best.

healthy wheys corey munegatto isagenix kamloops

  1. Good, healthy fats (yes, that’s a real thing)

There’s this myth out there that eating any fat at all is going to cause you to gain fat. This just simply isn’t true; good fat (and the right amount of it) is an essential part of a healthy diet – it’s an energy source, it keeps skin and hair healthy, it helps absorb vitamins, and it’s a source of essential fatty acids that your body needs to function.

Good fats typically come from vegetables, nuts, and fish. And if you’re cooking, opt for healthy oils such as olive or grapeseed.

healthy wheys corey munegatto isagenix kamloops

  1. Diversify your colors

Dieticians and nutritionists will tell you to “eat a rainbow” of foods. That’s because color is a quick and dirty indicator of different foods having a different makeup of vitamins and minerals; therefore, the more different colors you eat the more different vitamins and minerals you’re incorporating into your diet.

Mix in dark, leafy greens, bright red berries, white onions… you get the idea. Color even works for protein too. Different colored protein sources have different micronutrient makeups; so mix up your protein too.

healthy wheys - Your essential guide to eating healthy in 2018 image 7

 

  1. Cover your bases at every meal

Carbs, protein, fat, fruits and vegetables; get a portion of each on your plate at every meal and you can be reasonably confident you’re not depriving your body of anything essential.

healthy wheys corey munegatto isagenix kamloops

 

  1. Minimize, or completely cut out, unnecessary sugar

Yes, there are different kinds. Good sugar is sugar in its natural state – it’s harmless and found in fruits, vegetables, and dairy.

Unnecessary sugar is added to foods during processing to add flavor, texture, and color.

Stick to the real stuff: it’s better for you.

healthy wheys corey munegatto isagenix kamloops

  1. Be a good snacker

In my experience, people have a much easier time with planning and eating healthy at mealtime. Where their nutritional goals fall apart is with snacks.

You can avoid getting sucked into the nutritional abyss in a couple of ways:

  • Arm yourself with good snack options (minimally processed)

Fresh fruit, unsweetened dry fruit, roasted nuts, dark chocolate, trail mix, popcorn, mozzarella sticks, baby carrots, cherry tomatoes, whole-grain crackers, yogurt, celery sticks, bell pepper sticks, hard-boiled eggs, cucumber slices.

There’s also some supplemental snack options out there that can come in handy when life gets a little hectic and preparing a good, nutrient dense snack simply isn’t an option.

These are beneficial because they tend to be nutritional, a good source of protein, and help curb your appetite so you don’t end up grabbing something unhealthy to curb a craving.

  • Meal/snack replacement shakes

Meal replacement shakes are designed to satisfy your hunger: they have a wide range of essential nutrients, are rich in proteins, and contain carbohydrates. Because they have all these things they’re quite helpful in curbing hunger and preventing you from reaching for unhealthy snacking options like processed foods.

healthy wheys corey munegatto isagenix kamloops

Conclusion

Nutrition doesn’t have to be complicated.

Abide by this guide and I’m sure you’ll be giving your body everything it needs to dominate all aspects of your life in 2018 – nothing extra.

Let me know what you think in the comments, and if you’d like some more advice, please contact me; I’d love to hear from you.

And be sure to follow the blog and Healthy Wheys on Instagram, Facebook, and Twitter.

6 tips for not blowing your diet this holiday season

It’s that time of year again, the holidays. Peace on earth and goodwill to our fellow man.

While the holidays are an exciting, joyous time, there’s one thing they are not good for: diet and nutrition.

For anyone that has been busting their hump this year trying to get in shape – working out like someone possessed, watching everything you eat, and supplementing to give your body that extra edge – the mere thought of the holiday season can be anxiety inducing.

It’s a constant barrage of parties, happy hours, and treats shoved in front of your face. Your will power seems like it’s challenged every minute of every day.

And you’ve been so good for so long. It’d be an absolute shame to throw it all away.

How do you avoid completely obliterating your diet this holiday season, and maintain that healthy glow you’ve worked for so long to achieve?

I’m here to help you out with some of my best tried and true strategies. Pick one, or pick them all; either way you’re going to have some success.

healthy wheys corey munegatto isagenix 6 tips for not blowing your diet this holiday season image 1

  1. Get your rest

With all the festivities and cheer happening around us, it’s easy to push your own well-being to the wayside and cut back on sleep.

But will power is a limited resource, and it’s intimately related to how rested we are.

The less sleep you get, the less will power you have. It’s that simple.

That’s exactly what a study published in the European Journal of Clinical Nutrition told us last year. The researchers found that sleep deprived people consumed an average of 385 extra calories per day more compared to those that got adequate rest.

Furthermore, the sleep deprived were more likely to consume more fat and less protein.

So if you want to keep a cap on overindulging, don’t sacrifice your pillow time during the holidays.

healthy wheys corey munegatto isagenix 6 tips for not blowing your diet this holiday season image 2

  1. Plan ahead

If you’re going to a party and trying to stay disciplined, there’s one thing you absolutely must not do: show up hungry.

It can make it damn near impossible to not give in.

If you know you’re going to a party where there’s going to be a lot of unhealthy options, have a light meal, snack, or meal replacement shake before you get there.

Any of these options can help you stay in the driver seat when it comes to your cravings.

If you manage your hunger in advance, you can go into the party knowing you have the upper hand on your appetite; hunger won’t get the better of your judgement.

healthy wheys corey munegatto isagenix 6 tips for not blowing your diet this holiday season image 3

  1. Schedule cleanse days

A study published in Nutrition Journal found that intermittent fasting, one or two days a week, can be just as effective for weight management as daily caloric restriction.

Scheduling a few cleanse days throughout the holidays can help manage the extra calories in your diet this time of year.

healthy wheys corey munegatto isagenix 6 tips for not blowing your diet this holiday season image 4

  1. Adaptogens

The holidays can be stressful, really stressful.

Persistent stress influences our behavior in many ways; many of which alter the way we eat.

It causes our body to release cortisol – a hormone known to increase the motivation to eat. Stress also affects our food preferences, seemingly pushing us towards the intake of food high in fat, sugar, or both. And, finally, stress is linked with less sleep, less exercise, and more alcohol consumption.

We can head stress off at the pass this holiday season with adaptogens.

Adaptogens are compounds that prevent the physical and chemical effects of stress in the body.

Depending on the particular blend you take, they can also combat the damage of free radicals, establish a foundation of homeostasis, and promote healthy aging.

healthy wheys corey munegatto isagenix 6 tips for not blowing your diet this holiday season image 5

  1. The 85/15 rule

Life is about having fun. We’re especially reminded of this during the holidays when we get to spend time with our friends and loved ones.

The 85/15 rule is all about allowing yourself little indulgences.

This is so you don’t become so overwhelmed with the unhealthy options constantly thrown in your face that you crack, go completely overboard, and just resort to telling yourself that you’ll get back on track in the new year.

85/15 means eating healthy 85% of the time and allowing yourself 15% for a little diet fun. It allows room for foods that may not be that good for you but you really enjoy.

In more understandable terms, if you eat six small meals a day during the holidays, one of those meals can include some indulgent foods.

Allowing these little indulgences satisfies that little monster in your head so he, or she, doesn’t take over your whole mind.

healthy wheys corey munegatto isagenix 6 tips for not blowing your diet this holiday season image 6.jpeg

  1. Don’t beat yourself up

As I said, the holidays are for fun, family, and friends. It’s not a time for self-loathing and discovering new ways to think of yourself as a failure.

A little indulgence every now and again doesn’t mean you suck and you’re a terrible person. It also doesn’t mean that your entire diet is shot because you had a cupcake.

The holidays are about love. Love for yourself and love for other people.

If you go a little overboard one day, that’s life. You’re human. Just get right back to the present and aim to stay on track toward good health and an optimal life from this point on and into tomorrow.

healthy wheys corey munegatto isagenix 6 tips for not blowing your diet this holiday season image 7

Conclusion

The holidays are a fun time; they shouldn’t be a time of year you dread.

And they don’t have to be if you arm yourself with some of the strategies I’ve mentioned here. These tips will give you the confidence you need to go into the holiday season knowing you’re not going to become part of the statistic of average holiday weight gain.

With some planning and a little will power, you can make it through the holidays unscathed.

Let me know some of your strategies in the comments.

If you’d like to know more, please contact me, I’d love to help you out.

Follow the blog for email updates of when new articles are available.

Follow me on Instagram, Twitter, and Facebook for regular information on living your healthiest life.

 

 

 

Everything you need to know about cleanses

We’ve all felt it. You’re tired, feeling a little sluggish. Just gross all around.

It feels like something, or many things, in your body just aren’t running the way they’re supposed to.

What do you do?

If you’re like many people you go on a cleanse. A little reset for your body.

With this article, I’m going to tell you everything you need to know about cleanses so you can make an informed decision about whether or not you want to do one.

We’ll talk about the scientific evidence regarding cleanses, how they work, what you should look for in a good cleanse, and what cleanses should be avoided at all costs.

healthy wheys corey munegatto isagenix should i cleanse image 1

Do cleanses work?

Yes. Especially in terms of weight loss and weight management.

Cleanses that involve intermittent fasting for 24-48 hours have been reported as healthier and more effective than every other popular heart healthy diet.

A 15-month study designed to test the long-term success of using the Isagenix system on sustained weight loss and its effect on detoxification and metabolism was recently conducted by Dr. Paul Arciero of Skidmore College. The results were published in the journal Nutrients in 2016.

The study concluded that the system was more efficacious at improving body weight and composition (fat mass, abdominal fat, and lean body mass) compared to traditional heart healthy diets.

The results of this study support the plethora of anecdotal evidence out there.

After a cleanse people generally report feeling better, having more energy, being more focused, and experiencing a general increase in their well-being. People definitely aren’t imagining these things.

healthy wheys corey munegatto isagenix should i cleanse image 2

How do cleanses work?

Most likely through three different routes.

  • By removing the troublesome parts of your diet.

The vast majority of us consume a lot of food that isn’t good for us. I’m talking the high octane, nutritionally void comfort food that tastes oh so good. While this stuff is delicious, our bodies generally hate it.

Simply removing this crap from our diet could be responsible for a pretty significanthealthy wheys corey munegatto isagenix should i cleanse image 3 boost in the good feels when we go on a cleanse.

The second part of this are the foods that we may be sensitive, intolerant, or allergic to.

A lot of people have sensitivities to some food groups.

This may be because they’ve never made the mental association between their bad feelings and said food group. Or, it may be because the discomfort caused by the food group isn’t severe enough for them to warrant a behavioral change.

Either way, going on a cleanse and coincidentally removing a troublesome food group from your diet is another potential explanation for the positive results of a cleanse.

  • The mental aspects of a cleanse.

There is a strong relationship between the body and mind. If you need convincing, just look at the placebo effect.

If you do something that you believe is good for your body and believe will make you feel good, then it’s going to make you feel good.

Making the decision to start putting your health first and take care of your body by going on a cleanse is incredibly gratifying. Therefore, you’re going to experience some good feelings.

It’s also very fulfilling to discipline yourself and stick to a strict dietary regime for any length of time. Especially if you’ve had trouble in these areas of your life in the past.

  • They allow your body to do what it does best.

Giving your body a break from all of the bad food we generally consume gives your body a chance to catch up. It allows the cleansing organs we have to do their thing.

This natural process takes place in the kidneys and the liver.

The kidneys are two bean-shaped organs on either side of your spine, just below your ribs and behind your stomach. Each one is about 4-5 inches long and about the size of your fist.

healthy wheys corey munegatto isagenix should i cleanse image 4.jpegThey filter your blood.

The kidneys remove wastes, control the body’s electrolyte balance, and control fluid balance.

Blood comes into the kidneys, wastes are removed, and filtered blood goes back into the body. Wastes removed from the blood are expelled in urine.

The kidneys are incredibly efficient at their jobs. A person can have as little as 10% of their kidneys working and they may not even notice that something is off.

The second natural site of cleansing in the body is at the liver.

The liver is much larger than the kidneys. It weighs about three pounds and sits on the right side of the stomach. It’s up in behind the rib cage.

It filters blood coming from the digestive tract before it allows it to move along to the rest of the body. Many things that come in from the digestive tract, such as chemicals and drugs that need to be detoxified, will be detoxified here.

Good cleanses, like the ones I’m going to discuss soon, provide your body with the vitamins, minerals, and nutrients it needs to support the body’s natural ability to cleanse itself.

What does a good cleanse have?

Good cleanses provide your body with the vitamins, minerals, and antioxidants it needs to function optimally.

And the best ones employ bouts of intermittent fasting for 24-48 hours.

Cleanses to avoid

  • Avoid cleanses that are low in vitamins and minerals your body desperately needs.

Many cleansing programs are low in vitamins and minerals such as vitamins B-12 and D, calcium, iron, zinc, and omega-3 fatty acids.

Cleanses that rob you of essential vitamins and minerals aren’t going to support your liver and kidneys and allow them to do what they do best. And a cleanse that doesn’t provide the optimal conditions for cleansing, isn’t a good cleanse.

healthy wheys corey munegatto isagenix should i cleanse image 5

Who should do cleanses?

People who are generally healthy and have no pre-existing medical conditions should safely be able to try a cleanse that isn’t too restrictive and is relatively short-term.

Conclusion

The latest research suggests cleanses that encompass caloric restriction and intermittent fasting are incredibly effective. They’ve outperformed all other heart healthy dietary recommendations out there.

Cleanses work to help you feel better by preventing the junk from your diet entering your body in the first place, by giving you a positive mental kick, and by allowing the natural cleansing mechanisms you have to do what they do best.

Anybody who doesn’t have pre-existing medical conditions will benefit from going on a cleanse.

That’s everything you need to know about cleansing. Let me know what you think in the comments.

If you’d like to know more about good cleansing options, please contact me, I’d love to help you out.

Follow the blog for email updates of when new articles are available.

Follow me on Instagram, Twitter, and Facebook for regular information on living your healthiest life.