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Friday @ 5 !!
Top 5 Takeaways- This Week's News
Hello! Thanks for reading Friday @ 5 by Trending Nutrition!
This week’s edition breaks down 5 pieces of recent health, fitness, and nutrition news that you should check out!
Make sure you read to the end for a free Online Nutrition Basics Course!
Let’s Hit It!
5- NUTRITION: Low-Fat Diet
A BREAKOUT topic this weekend is about the Low-Fat Diet! Here’s what you need to now about the Low-Fat Diet and how to determine if this is something that could work for you!
Pros: The low-fat diet is a great way to avoid unnecessary fats saturated fat that like to sneak in to our diet and store away as body fat if accompanied by an excess of carbohydrates. This diet will help your body adjust to burning carbs quickly and relying on them as your primary fuel source for workouts and day-to-day life!
Cons: Fats serve as a longer-term energy source for your body. By cutting out a significant amount of fats, you are limiting your body to only burning quick acting carbs and feeding yourself shorter term energy. This will most likely mean looking very closely at your macros and how much you need to eat in order to fuel and recover properly
Applications:
If you are someone who has a very fat-heavy diet alongside regular amounts of carbs, this may be a good way to start looking at how to balance your macros to meet your goals!
If you are someone who wants to look at the low-fat diet for weight loss purposes I would consider looking at a balanced or lower-carb diet first. Carbs, though they burn off the body faster can still store as fats (glycolipids). So, unless you are diligent to burn them off, you may not see as much progress as desired.
In the name of balance, it is best for your body to be able to efficiently burn all types of energy. So, if you are just getting into the nutrition game, balance may be the best place to begin! If you are a little more experienced in your training and diet, I would do some research and see if this works for you.
4- POPULAR in Google Search: Jocko Fuel Pre-Workout.
“Should I take pre-workout?”
As a nutrition coach, this is one of the most frequent questions that I am asked!
The first thing to consider is if you can use food as a natural supplement before working out. But, if you are one who does not like to eat before or works out at unconventional times, pre-workout may be a helpful boost in your day.
Now, your mind probably goes to the 20 something year old kid that dry scoops pre-workout and screams in his car before doing some curls in Planet Fitness… but let’s break down if this supplement is something worth making a scene about.
True, everyone wants to be able to get a good workout in and have plenty of energy in order to get a good pump. BUT what people need to consider is the source of caffeine and the nutritional value of what they are consuming.
Here are the high notes of what you should consider when looking at pre-workouts:
Where is the caffeine source from?
How much caffeine is in a serving? (400mg is the daily suggested amount for an adult)
What other chemicals or micro-nutrients are in the powder?
Trending now is a pre-workout product that I am a big fan of!
Jocko Fuel makes one of the only pre-workout products that I have seen that is CLEAN, full of ENERGY, and has no sneaky ingredients!
PROS:
This product only has clean fuel! Everything from the caffeine source to the vitamins is derived from clean sources only.
The caffeine is naturally occurring from coffee extract and is sweetened with monk fruit (so good).
There are only 200mg of caffeine! Meaning, you will still have a great energy hitter and have room for your afternoon coffee!
CONS:
There are no cons… from a nutrition point of view, this is the supplement you need if you decide pre-workout is right for you.
BONUS:
If you visit the Jocko Fuel store HERE and use code COLE10, you can get 10% off your purchase!
(No, this is not a sponsored post. I just firmly believe in this brand and think you should too!)
Also, if you use this discount code, it sends a small amount of money to this newsletter so I can keep providing awesome content like this for free!
Check it out!
3- FITNESS- Craig Richey’s morning diet and routine.
Just in this week: Craig’s Morning Routine and Food that keeps him SHREDDED year round.
What you can learn and apply:
Consistency is key! Maintaining a routine is pivotal for meeting your goals.
Tea is the best morning beverage…(maybe).
Having a workout partner is very helpful for accountability!
If you spend a decent amount of time on YouTube and want quality health and fitness content, check out TeamRichey on YT!
2- PLANNING- Foods you should be eating.
According to US News and World Report, HERE is a list of 15 foods that you need to incorporate into your diet!
Here’s the list:
What you can learn and apply:
There is no secret food that will magically make you healthy. The secret about all of these foods is that they are ALL whole foods!
You can benefit from eating any of these foods and incorporating them into a consistent diet because they contain amazing amounts of vitamins and micronutrients.
In this list are great amounts of healthy fats, proteins, and carbs! If you need to fill gap in your plate balancing, take a hint from this list!
1- EVENT: The Rogue Invitational
If you are looking for something to do this weekend that will inspire and motivate you in your health and fitness journey, check out the Rogue Invitational competition that is happening this weekend!
Here, you will be able to see the world’s fittest CrossFitters and Strongmen face off in Round Rock, TX.
Follow the live stream on YouTube or check all of the scores and standings on the Rogue Website.
Subscribe to this newsletter, share it with a friend, and keep taking steps to living the life that you want to live. A life that practices deep-rooted health and fitness through nutrition. You got this.
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This post is made possible by Pine Nutrition Coaching! If you want to learn more about how to use food to meet your health and fitness goals, consider following Pine Nutrition on Instagram and Twitter! I offer personalized 1:1 nutrition coaching, nutrition basics courses, meal plans, and more!
Just for reading this newsletter, here is a link to a FREE Nutrition Basics Course given last month! Enjoy! Watch the training HERE !