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3 Rules to Healthy Eating

Fitness Nutrition Protein Supplements Training Weight Loss

1. Always eat within 1 hour of waking up
Remember when your mom used to tell you that breakfast was the most important meal of the day? Well she was right! 3 tips 4

When you sleep, your body is hard at work repairing damaged cells, regulating hormone production and regulating your metabolism. This nightly repair is crucial to maintaining normal energy levels, a strong immune system and regular bodily functions throughout the day. Well, what does that all mean? It means that proper sleep burns calories!

Throughout the day, you would never go 6 – 9 hours without eating, right!? Of coarse not! You would begin to feel weak, your metabolism would slow down and you would be in a catabolic state (a state of muscle breakdown). Well, unfortunately we don’t have much of a choice when it comes to eating while being asleep. This is why eating first thing in the morning becomes important for maintaining healthy sleeping patterns and a fast metabolism.

To keep your body in top condition, aim for lean proteins and complex carbohydrates first thing in the morning.

Ex: Eggs and wheat toast
No appetite? Try liquid calories (ex: whey protein blended with banana)

2. Always eat within 30 minutes post-workout
This is the absolute most important rule when it comes to reaching ANY fitness or nutrition goal!
The 30 minutes immediately following your workout is called your “metabolic window.” This is the time frame when your metabolism is at it’s peak, your muscles are most able to absorb nutrients and your body is in it’s highest need of calories.

Eating during this time frame will:

  • Keep metabolism faster for several hours post-workout
  • Rush nutrients to broken down muscle cells
  • Reduce soreness
  • Decrease recovery time
  • Keep your body anabolic (in a muscle building state)
  • Increase potential muscle growth

NOT eating during this time frame will:

  • Halt metabolism
  • Put your body into a catabolic state (muscle breakdown state)
  • Increase soreness
  • Increase recovery time
  • Halt muscle growth

To give your body the absolute best opportunity for recovery and muscle growth post-workout, you want to aim to use supplementation! High quality supplements are predigested materials that are in their most simple and bioavailable form (available to the body). Using supplements will decrease the amount of time your body needs to absorb the necessary nutrients, which will maximize your workout results!

3 tips 2So which supplements do you NEED post-workout?

A. Low Temperature Processed Hydrolyzed Whey Protein Isolate
This is the highest quality whey protein available today. Whey isolate will assimilate (absorb) very quickly into the muscles.

My recommendation: 1st Phorm Phormula-1 Protein

B. High Glycemic Dexanhydrous Glucose
This is a carbohydrate supplement used to spike natural muscle growth
hormones (insulin and HGH) and replenish carbohydrate stores in the muscle(glycogen stores.)

My recommendation: 1st Phorm Ignition

Read the full post-workout supplementation breakdown.

3. Always eat enough calories per day
Did you know that under eating can appear to cause the same effects as over eating?

When you over eat, there is a surplus of calories that your body does not immediately need as a source of energy. Your body will then store the surplus of calories as fat for use later. When there is a consistent surplus of calories over a longer period of time, you will experience weight gain and increases in total body fat percentage.

When you under eat, there is a deficit of calories. When your body is lacking calories (energy), it will attempt to breakdown muscle tissue as energy to make up for the calorie deficit. When this occurs over time, your metabolism will slow down causing weight gain as a form of “self preservation,” and you will see an increase in total body fat percentage as your muscle tissue is broken down.

Weight gain in a calorie deficit occurs under circumstances where you may eat regularly, but often gorge on fatty, unhealthy foods and but do not meet your total daily calorie needs.


This is why eating the correct number of calories per day,consistently, is so important in creating a healthy body and metabolism. You have a BMR (basal metabolic rate). This is the bare minimum number of calories your body needs just to function properly. Meeting your BMR only ensures that you will have the energy needed to pump your heart and keep breathing. It is important to calculate your BMR and add calories as needed to meet the needs of your daily activities. You should never allow your total calorie consumption to fall below your BMR.

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