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Posts

πŸ˜‹#FoodieThursday πŸ’πŸ»β€β™‚οΈ

πŸ₯”Let's talk potatoπŸ₯”

Had a question the other day after posting my daily diet on my Instagram story;
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"Dave, why do you eat white potato and not sweet potato, isn't it healthier?"πŸ€·πŸ»β€β™‚οΈ

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This got me thinking that actually there's a lot of misunderstanding with the potato and that sweet potatoes are now deemed as being healthier, but are they? πŸ€”

Well let's look at the differences between them before suggesting which is 'healthier' or better for you..
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🍠 Sweet potatoes have;

More vitamin A ⬆️
More Vitamin C ⬆️
More Fibre More calcium ⬆️
Slightly fewer calories ⬇️

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πŸ₯” Where as white potato have;

More potassium ⬆️
More magnesium ⬆️
More protein ⬆️
More iron ⬆️
Lower in sugar ⬇️

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So as you can see there are a lot of nutrient benefits to both and it's probably best to include both in your diet or which ever you prefer to eat more of πŸ˜‹

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I enjoy mash potato and therefore it's a standard in my daily lunch and provides me with a good source of low GI carbs before training in the afternoon and fuelling my sessions πŸ’ͺ🏻

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For flexible diet plans, training or online coaching DM me πŸ’ͺ🏻

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#fitness #fitfam #personaltrainer #pt #onlinecoach #trainer #proud #diet #nutrition #iifym #fruit #athlete #fatloss #flexibledieting #training #exercise #weightloss #instafit #summer #gym #dieting #realpeople #realresults #stroud #gloucestershire #resultsbasedpractice
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πŸ—No whey? πŸ’ͺ🏻

πŸ₯› Let's talk protein, now there's two different types of protein on the market whey and casein and both are derived from milk sources and are high quality 🍼

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πŸ€·πŸ»β€β™‚οΈ Some coaches say whey is better as it's faster absorbing others say casein is better so it's slower digesting but which is better?

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Well actually they're not too dissimilar and actually are the same amount of Calories, same amount of protein and result in the same net protein synthesis πŸ’πŸ»β€β™‚οΈ

"But Dave, if whey is fasting digesting surely it's better to stimulate protein synthesis?"

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Only in short term, the long term effect is exactly the same πŸ™ŒπŸΌ

"Okay, so which is better to take?"

Personally I like to vary my choice of protein depending on time of day and what state I am in, i.e. Dieting etc. Why? πŸ€”

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➑️ Whey is fasting digesting so better to keep around your workouts so you get more amino acids more quickly

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➑️ Casein digests more slowly so may better to have before bed to give you a steady stream of amino acids throughout the night

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➑️ Whey is lighter in your stomach so if you don't like feeling too full this is probably best

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➑️ Casein is thicker and more filling so if you're dieting this will help with hunger and keeping it at bay

My choice?

A blend of 50/50 whey and casein which is great for both and tastes amazing πŸ˜‹πŸ™ŒπŸΌ

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For flexible diet plans, training or online coaching DM me πŸ’ͺ🏻

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#fitness #fitfam #personaltrainer #pt #onlinecoach #trainer #proud #diet #nutrition #iifym #fruit #athlete #fatloss #flexibledieting #training #exercise #weightloss #instafit #summer #gym #dieting #realpeople #realresults #stroud #gloucestershire #resultsbasedpractice
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πŸ‘"Fruit makes you fat"🍍

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πŸ€·πŸ»β€β™‚οΈ Something I hear more often than not is

"Dave, if I eat fruit it'll make me fat because fruit has loads of sugar in it" πŸ™‡πŸ»

A lot of the reasoning behind this is due to sugar spikes your blood sugar levels which causes a release of insulin which makes your body store fat etc.. πŸ€”

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This sounds pretty logical and you can understand why people believe it when they hear someone say that, but I'm going to let you into a little secret, did you know that protein always spike your blood sugar levels and causes the release of insulin 😱

So who thinks protein makes them fat? πŸ˜‰

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The truth is the only way you're body is going to store more fat or convert excess nutrients to fat is if you're eating too much, shocking right? Who wouldn't thought it πŸ€¦πŸ»β€β™‚οΈ

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"So Dave I can have as much fruit as I want in my diet?"

To an extent yeah..

Fruit is high in fibre βœ…
Big food volume βœ…
Low in calories βœ…
Full of micronutrients βœ…
Improves skin / complexion βœ…
Finally, helps make you look good naked βœ…

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For flexible diet plans, training or online coaching DM me πŸ’ͺ🏻

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#fitness #fitfam #personaltrainer #pt #onlinecoach #trainer #proud #diet #nutrition #iifym #fruit #athlete #fatloss #flexibledieting #training #exercise #weightloss #instafit #summer #gym #dieting #realpeople #realresults #stroud #gloucestershire #resultsbasedpractice
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"Dave, what's the best type of cardio for
Fat loss, should I do HIIT or Steady State?"

Well let's look and what the different types of cardio actually do first.

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HIIT :- high intensity interval training involves short bursts of intense work working at 70-90% max heart rate followed by periods of rest and is predominantly anaerobic using glycogen as an energy course.

"Don't you get some amazing after burn effect when performing HIIT based exercises?" πŸ€¦πŸ»β€β™‚οΈ

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I'm afraid not, as far as calories burnt yes it's very efficient in terms of calories burnt for
Time making this a good form of cardio if you are time poor in your workouts but I'm afraid it doesn't cause an afterburn effect of more calories burnt at rest following performing HIIT work.

LISS :- Low intensity Steady state cardio involves completing exercise at a constant pace or intensity with a heart rate at 40-60% which is predominantly aerobic work. Burns less calories for time but improves aerobic capacity and fitness.

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"Doesn't fasted cardio burn more fat?"

Again the fasted cardio myth is a common thing I get asked, performing exercise in a fasted state ie. first thing in the morning before eating doesn't make your body use fat better as an energy source over being in a fed state and actually studies show you work at a higher intensity when in a fed state thus burning morning calories.

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Who would've thought it huh? You work harder when you've got food for an energy source? πŸ€·πŸ»β€β™‚οΈ

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"Okay, so you still haven't answered my question Dave, which is better for fat loss?"

I'm going to let you into a little secret, it doesn't matter, both forms of cardio are there to increase energy expenditure thus creating a calorie deficit which will lead to fat loss.

So bottom line, which ever you prefer to do, if you're short of time then maybe HIIT work will suit you better, if you prefer steady state then fit it into your training routine πŸ™ŒπŸΌ

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For flexible diet plans, training or online coaching DM me πŸ’ͺ🏻

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#fitness #fitfam #personaltrainer #pt #onlinecoach #trainer #proud #diet #nutrition #iifym #ukbff #athlete #bodybuilding #flexibledieting #training #exercise #weightloss #instafit
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