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A hipertrofia muscular não se deve somente ao treinamento físico. A adequação do plano alimentar visando garantir a oferta energética suficiente para a sessão de treinamento é fundamental para que ocorra o crescimento do tecido muscular. 💪🏻 Um ponto importante a ser considerado é o consumo dos macronutrientes. O aporte adequado de proteínas, carboidratos e lipídios promoverá as condições metabólicas para que aconteça a hipertrofia além também de fazer a recuperação da musculatura treinada. 🏋️🏻‍♀️ Por fim também devemos adequadar a ingestão das vitaminas e dos minerais que são pontos importantes nas reações metabólicas. O aporte suficiente dos micronutrientes permite que aconteçam as reações bioquímicas necessárias para que haja a hipertrofia muscular. 👍🏻

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jasminehowardnutrition. Lipids, more commonly referred to as fats have gained substantial trac

Lipids, more commonly referred to as fats have gained substantial traction in the health & fitness industry. Most people refer to them as "good" & "bad" and are applauded when spoken about in regards to particular diets (keto..). When heavily relied upon as the primary macronutrient in a diet such as the keto diet, people seem to lose understanding of the difference between the two types of fats and readily overindulge in saturated fats (I'm looking at you "bulletproof" coffee & bacon breakfast). ⁠ What are we referring to when we talk about good & bad fats or saturated/unsaturated fats?⁠ ⁠ ⁠ Fats are a macronutrient that belong to the lipid family (there are other members of the lipid family I am not discussing today) that can be saturated or unsaturated. This is referring to their chemical structure and whether the carbon chain has one or more points of unsaturation or is completely saturated. ⁠ ⁠ Most foods contain a mixture of fatty acids but may have predominantly saturated or unsaturated as pictured. ⁠ ⁠ Unsaturated Fats include monounsaturated fats, and the essential fatty acids; Omega-6 Polyunsaturated & Omega-3 Polyunsaturated fatty acids (PUFA). Unsaturated fats have been linked to lowering the risk of cardiovascular disease and reducing LDL cholesterol. The omega 3- PUFA may assist in lowering blood pressure, improving blood lipids & supporting a healthy immune system. ⁠ ⁠ Saturated fats are predominantly from animal products and highly processed foods that carry few essential nutrients. High intake of mostly saturated fats in the diet can influence the risk of chronic disease. Limiting saturated fats to 8-10% and favouring unsaturated fats can be compatible with good health.⁠ ⁠ ⁠ ⁠ ⁠ #nutrition #healthyeating #nutritionist #fitness #fitfam #iifym #calorie #nutrients #health #wellness #education #realtalk #nutritionmyths #healthyfood #marketing #brisbane #dietician #diet #sportsnutrition #macronutrients #weightloss #diet #dieting #gains #bodybuilding #athletes #facts #performance #fitnessmotivation #evidencebased

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neptune_fit. That post workout meal tho 🤤 
Tonight’s dinner is roasted seasoned to

That post workout meal tho 🤤 Tonight’s dinner is roasted seasoned tofu and sweet potato over grilled mushrooms and kale dressed in olive oil and vinegar 😌 I didn’t plan on this but I just realized I actually ate all vegan today! #easyrecipes #easydinners #vegan #veganrecipes #vegetarianrecipes #vegetarian #protein #carbs #fats #macros #macronutrients #healthy #plantbased #vegetables #kale #tofu #tofurecipes #soy #glutenfree #yum

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Not always a huge fan, but machines aren’t all bad. They take you through a guided range of motion, so all you have to do is worry about your alignment to the machines “joints”, your weight and the tempo! Take it slow, control the weight, and machines are a great way to add some muscle mass especially thrown in later into the workout after some bigger movements!

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venturhealth. What is mitochondrial dysfunction? 
The job of the mitochondria is cel

What is mitochondrial dysfunction? The job of the mitochondria is cellular respiration. It takes nutrients from the cell, breaks it down, and turns it into energy. When a cell lacks energy, it cannot function properly. The cells use energy to carry out their assigned function. So, in a nutshell, the mitochondria heal, restore, and repair us by producing energy for cells. The mitochondria are susceptible to damage and can fail to produce enough energy. Mainly due to processed food, genetically modified foods, pesticides, and lack of exercise. We are seeing more dysfunctional and failing bodies. The good news is that the damage is reversible. Protein, healthy fat, and fiber are the healing ingredients to your hard-working cells. Click link and bio for more health and wellness tips. If you are looking to work with a functional nutrition coach checkout my 10-week online nutritional program, The Mind-Body System😉 #healthyfood #weightloss #cleaneating #cleanfood #healthylifestyle #healthychoice #healthyliving #healthybody #glutenfree #weightlossmotivation #losingweight #healthydiet #cleanrecipes #nutritioncoach #newyou #wellness #womeninspiringwomen #feelbetter #foodforfuel #macronutrients #healthyoption

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macrolife_fit. There are many great exercises out there. What are your favorites?
#ma

There are many great exercises out there. What are your favorites? #macrolifefit #macrolife #macronutrients #nutrition #gym #fitness #muscles #trainer #physicaltrainer

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chewswidelynutrition. ChOlEsTEroL cAuSEs HeArT diSeAsE⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣
Cholesterol plays a vita

ChOlEsTEroL cAuSEs HeArT diSeAsE⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣ Cholesterol plays a vital role in our bodies. We NEED it to maintain proper cell structure and ultimately survive. ⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣ Despite the commonly held belief of the opposition, our dietary intake of cholesterol has no direct association with increased risk for heart disease, as our consumption has no real effect on our serum levels. ⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣ 𝐢𝐧𝐜𝐫𝐞𝐚𝐬𝐞𝐝 𝐜𝐡𝐨𝐥𝐞𝐬𝐭𝐞𝐫𝐨𝐥 𝐢𝐧𝐭𝐚𝐤𝐞 ≠ 𝐢𝐧𝐜𝐫𝐞𝐚𝐬𝐞𝐝 𝐭𝐨𝐭𝐚𝐥 𝐜𝐡𝐨𝐥𝐞𝐬𝐭𝐞𝐫𝐨𝐥 𝐬𝐞𝐫𝐮𝐦 𝐥𝐞𝐯𝐞𝐥𝐬⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣ The human body produces its own cholesterol, and just as we regulate body temperature during exercise through sweat, our bodies regulate serum cholesterol levels based on our consumption #homeostasis⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣ So there’s no need to cut out foods high in cholesterol ➡️ some of the most nutrient dense foods out there contain high amounts including beef, various full-fat dairy options, fish oils, and of course, whole eggs.⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣ Eggs in particular have actually been shown to improve our lipoprotein profiles by decreasing LDL (“bad cholesterol”) while increasing HDL (“good cholesterol”) levels. ⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣ What actually causes high cholesterol levels in our body?⁣⁣⁣⁣⁣ 🧐⁣ ⁣⁣⁣⁣ Yup, you guessed it ➡️ Being overweight and/or not physically active.⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣ Addressing both of these concerns can play a huge role in keeping levels within the normal range. ⁣⁣⁣⁣⁣💪🏼⁣ ⁣⁣⁣⁣⁣⁣ Bottom line‼️stop worrying so much about your cholesterol intake when it comes to heart health!⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣ ⁣⁣⁣

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joeygast_. ‼️A NEW episode of The Thrive By Nutrition Podcast is UP‼️
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EXTREME

‼️A NEW episode of The Thrive By Nutrition Podcast is UP‼️ . . EXTREMELY grateful to have had to opportunity to have my good friend @karagoss_rd as a guest in this episode! SO much valuable information in this one and we covered topics ranging from her journey of becoming an RD, the most common nutrition myths she’s seen working with clients, and how she’s began transitioning to being an online nutrition coach.🙌🏼 . . The link to the full episode is in my bio, or you can just search “The Thrive By Nutrition Podcast” on Soundcloud!🔥 . . Appreciate all of your support. Here’s a short preview!🔊 . . Who should I interview next? Tag them below.👇🏼👇🏼

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𝐍𝐄𝐄𝐃 𝐀 𝐏𝐔𝐒𝐇⁣ ⁣ Do you really have no idea how to achieve your goal? Whether that be fat loss or muscle building, do you really need MORE INFORMATION? Is another info graphic about eating less calories than you burn really going to cause you to change and finally achieve your goals?⁣ ⁣ Nope, because most likely you've heard or seen the same topic talked about before. You most likely already know the information it's talking about.⁣ ⁣ Take a second to think about a situation where if you had to lose 10 lbs in 12 weeks or you die, would you be able to do it? Absolutely. Lack of information isn't the problem. Excess of information isn't the problem either. ⁣ ⁣ It's the lack of a concrete plan executed consistently that is the problem. It's a lack of a push to start an effective plan. It's a lack of accountability to keep working on the plan for an extended amount of time.⁣ ⁣ Nothing can replace this, you want to build muscle, lose fat, live healthier? Well you have to be prepared to do the work and stick with something for a long time.⁣ ⁣ This is why I created my 12 week lifestyle transformation offering, its for the above person who hasn't been able to start a plan and stick to it, and therefore hasn't really seen any progress. I created it because of the need I saw. The lack of a sustainable plan, the lack of a push to be better, and the lack of accountability to stick with it.⁣ ⁣ So if you've been waiting around unhappy with whatever progress you've made or the lack there of, use this as your push and hit the link in my bio or send me a dm so I can help!

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ketokure. Yay just in time!  Today is my first day of my FALL 101 Group and look

Yay just in time! Today is my first day of my FALL 101 Group and look what arrived!!! Thank you @teamketosens for the gift ❤. I will be testing this out for my clients 🤞. I have always went off of how I felt, so this will be a great tool to add to my ketogenic coaching. Can't wait to try it out 🙌 #ketocoach #healthcoach #lifecoach  #ketobeginnertips #fatfueledmomma #ketominded #ketoonline #ketobabymaker #ketoprego #ketometer #ketones #ketowithcare #avocadobaby #ketooptimized #ketoselfcare #ketoprogram #certifiedcoach #ketobeginner #ketosupport #onlinesupport #macronutrients #optimalhealth #supporteachother #lifteachotherup #livebetter #liveittobelieveit

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Healthy Habits 1️⃣0️⃣1️⃣: how to make wiser choices at the grocery store! 🍽 (take notes fam & friends) ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Here’s 3 different types/brands of Chorizo (1 Soy & 2 Pork options) 🥩 I picked 3 that all had the same serving size, so you’re eating the same amount for each one. What’s the difference, right? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ My biggest advice to all beginners looking to better their eating habits is to STOP 🛑 looking at calories & start looking at the Protein, Carb, & Fat breakdown! Each one of these had a different amount of each macronutrient, so now the question is, what’s your goal?? Are you trying to cut down on carbs? Fats? Maybe increase your protein? All you gotta do is READ 👀 the labels. 5 minutes looking at the different brands & what they each offer could help you reach your goals FASTER 💨 Reading nutrition labels may seem so basic & fundamental to some, but believe it or not, most of us don’t know what half of these numbers mean & how they can affect our desired goals! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you’ve never done this before, try this out the next time you grocery shop!! You might end up realizing you were making some pretty questionable food choices 🤔🏋🏼‍♀️🏊🏼‍♀️🚴🏼‍♀️

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How many calories you should have depends on your age, your gender, and how active you are. An moderately active woman should have 1,800-2,200 calories a day. An active average-sized man should have 2,200-2,800 calories. Have a healthy balance of foods each day: 1 1/2 - 2 1/2 cups of fruit and 2 1/2 - 3 1/2 cups of vegetables 6-10 ounces of grain, 1/2 from whole grains 3 cups of nonfat or low-fat dairy foods 5-7 ounces of protein (meat, beans, and seafood) each day No more than 5-8 teaspoons of oils, mostly from plants, fish, and nuts 170-400 calories from solid fats and added sugars . . #healthytips #macronutrients #micronutrients #healthybalance #consistencyiskey #internationalchestday #herbabambam

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You can make this meal in #6 minutes and contains all 3 #macronutrients #carbs #protein and #healthyfats . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . #funfitandwell #knowyourfood #carbs #experimentalcook #food #foodie #notketogenic #dip #mealprep #nutritionist #wellness #blogger #realfood #organic #fuel #fitbody #aaaestheticfitness #nutritious #delicious #wholefoodheals #fakefoodkills #foodblogger #foodporn #foodisfuel #nutrition

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strawberryseeds. Breakfast really is the most important meal of the day! Why? It suppli

Breakfast really is the most important meal of the day! Why? It supplies us with energy we need after an overnight fast and gives us the vital nutrients we need to fuel us for the day. It helps to balance our blood sugar and improve satiety. Here I have 2 eggs, grain sourdough, mushrooms, sauteed kale and alphala (and of course a big squeeze of lemon for added deliciousness 😋). Balancing your meals with carbs, fats and protein (especially at breakfast time) helps to ensure your full and ready for the day whilst meeting your macronutrient needs. Have a great day everyone and I hope you're having something great for breakfast!

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mylunchboxmealprep. So a few weeks back we launched a competition locally (Bicester,Oxford

So a few weeks back we launched a competition locally (Bicester,Oxfordshire) to win 4 weeks of Meals from My Lunchbox Meal Prep and 10 training sessions with local PT and nutritionist @dsavin7 • The idea was to find someone that really wanted to lose weight but didn't really know where to start and just needed a little helping hand. And we did just that! • Beverley was the perfect candidate as she has struggled with her weight for many years and needed that little kick start to a healthier lifestyle. • In her 1st week of having 3 calorie controlled meals a day from My Lunchbox Meal Prep and 3 sessions with Dan Savin, 🌟🌟🌟🌟🌟🌟🌟🌟🌟🌟🌟Beverley lost a staggering 9lb in weight !! 🌟🌟🌟🌟🌟🌟🌟🌟🌟🌟🌟 And she is over the moon! (We are too) • Follow Beverley's progress with us over the next 3 weeks. If you like what you see and think we can help you to a Healthier more active you, then get in touch with us at My Lunchbox Meal Prep • #mealprep #healthystart #cleaneating #healthyeating #slimmingmeals #slimmersofinstagram #weightloss #cleanandlean #slimming #macronutrients #bicester #oxfordshire #local #competition #winner #overthemoon #vegetarian

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chlochlosfit. Before moving to college a concern of mine had been the dining hall...

Before moving to college a concern of mine had been the dining hall... it’s seriously a buffet full of food and most of it isn’t the most nutritious and i really wasn’t wanting to have to eat a salad every single day 😬 - - - Knowing myself and how i don’t have self control when foods sitting in front of me i was a little nervous i would not always make the healthiest choices but i was definitely wrong !! - - - The dinning hauls full of various nutrient dense foods that honestly don’t look all too bad!! - - - Ive found that I’m not even tempted to eat the pizza and the pasta and honestly want to eat the chicken and veggies which I’m very happy about! - - Not to say i don’t still believe in balance😏 i defiantly do try out the desserts every so often or some bites of whatever looks good that day!! - - - But it’s been so far so good 🤪

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dietitiankc_weightloss. When picking a bar it can often be a challenge for a any dietitian. We

When picking a bar it can often be a challenge for a any dietitian. We look for low sugar, high protein and high fiber - without breaking the bank! This way if you do consume this as a snack you get the energy you need to go forth with your day and health goals.⁠ I have done a lot of research into brands and have complied a very good list of to – go bars for those on the run, have children or just need new pick me up snacks. ⁠ This is a sample list of 5 brands and THEIR FLAVORS that are great for a complete snack / meal!⁠ They do contains nuts. If you need a nut free list please DM me for the complete guide. ⁠ 1️⃣Health Warrior Chis Seed Bar all flavors ⁠ 2️⃣Zing bars – all flavors ⁠ 3️⃣Nut & Seed KIND bars < 5 grams sugar only ⁠ 4️⃣Kashi Chewy Granola Peanut + Peanut Butter Bars ⁠ 5️⃣Kashi GO Dark Chocolate Almond Sea Salt protein bar ⁠ ⁠ ⁠ For a longer list complied of the best to go bars brands made with pure ingredients and good #macronutrients DM me for the complete guide including a 5 day meal plan & so MUCH more. ⁠

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emkast31. It’s SO hard to stay on track while traveling which is why I plan ahea

It’s SO hard to stay on track while traveling which is why I plan ahead! Today is low carb day so I brought my snacks with me! Won’t be perfect but always focus on progress vs perfection! I truly love this lifestyle - it is NOT diet ... it’s a way of life 💗 @annbschulte has another round of @fasterwaytofatloss starting on 9/23! Perfect timing to get where you want to be before the holidays. 😍 Message me if you have questions or click the link in my profile to register! You won’t regret it 🙌 #progressvsperfection #intermittentfasting #macrotracking #macronutrients #8weeks #mealplans #liveworkouts #strategiclifestyle #coaching

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