600 Commerce Dr, Roseville Ca  (916) 791-1262

Trainer:  Ben Becker

 B.S. Commercial Fitness Management

A.S. Foods & Nutrition

Certified Fitness Trainer, ISSA

Certified Fitness Nutritionist, NESTA

Certified Sports Nutrition Specialist, ISSA

Certifies Speed, Agility, & Quickness Trainer, NESTA

Certified Performance Cycling Trainer 

 

 

 

 

 

 

 

 

 

Nutrition

Exercise is only part of the battle, nutrition is as or more important than exercise.  This is why so many people jump on the latest quick diet gimmick.  Diet's don't work long term, they will slow your metabolism down making you gain more weight back than you lost.  That is why you need to think of it as a lifestyle change, the healthy way that you eat all of the time.  I believe in eating small, well balanced meals throughout the day.  This will help keep your body fueled, and your metabolism fast.  When I say balanced, I do not mean cut the carbs and just eat meat and vegetables.  By doing that you are giving your body more protein than it can handle, and not giving it the good fuel that it needs.  A good nutrition plan should be low in processed foods and consist of grains, legumes, fruits, vegetables, nuts, and lean proteins.  Research has shown that people who eat more of a plant based diet ( little to no meat and dairy ) live longer and have less medical problems.  If you decide you want to eat more of a plant based diet you need to find different sources of quality proteins besides meat and dairy.  Tips for good vegan protein sources: Quinoa, combine rice and beans, combine rice and peas, combine hummus and pita, tofu, Ezekial bread, and vegan protein powders.  I like to throw in eggs - they are not vagan, but they are not meat or dairy. 

In order to have a successful lifestyle change I think that it is important to enjoy what you are doing.  It is a lot of fun to get in better shape and see your body changing.  But, in order to do that you must be consistent with your eating and exercise.  If eating right is torture, then you will not be able to be consistent with it.  I have been able to be consistent with my eating because I like what I am doing.

It is important to eat a healthy, balanced Breakfast, lunch, and dinner.  To keep your metabolism up and your body fueled, I like to eat a good balanced snack between those meals.  You also want to plan your meals around your workouts.  It does not matter when you workout, just plan your eating accordingly.  You do not want to workout to soon after a meal or snack, unless you workout first thing in the morning.  Then, you might just eat something small if you need it to get through your workout.  If you are doing a high intense workout involving strength training, then it is important to eat something with protein and carbs fairly soon after.  A breakfast, lunch, or dinner would work great after, but if you are not due for a meal yet, then a post workout drink would work.  Also, if you need a little energy for your workout you can try a pre workout energy drink.  Here are some examples of how to set up your meals.

If you workout in the mid morning, it could look something like this.

1.  Breakfast

    Pre workout drink ( optional ) - My favorite is ON Essential Amino Energy 

    ( Workout )

2.  Post workout drink - Chocolate almond milk and protein powder works great

3.  Lunch

4.  Snack - Can be a protein bar, my favorite is Questbar for non vegan's and D's No Cow Bar for vegan's.

5.  Dinner

6. ( optional ) - Protein powder and chia seeds before bed for extra muscle recovery works well. 

If you workout in the evening, it could look something like this

1.  Breakfast

2.  Snack - Can be a protein bar, my favorite is Questbar for non vegan's and D's No Cow Bar for vegan's.

3.  Lunch

4.  Snack - Can be a protein bar, my favorite is Questbar for non vegan's and D's No Cow Bar for vegan's.

     Pre workout energy drink (optional) - My favorite is ON Essential Amino Energy

     ( Workout )

5.  Dinner

6. ( optional ) - Protein powder and chia seeds before bed for extra muscle recovery works well. 

I think that you get the idea.  Don't workout to soon after a meal, eat something with protein and carbs soon after an intense strength training workout, and eat 5 times a day.  It might be 3 meals and 2 snacks, or 3 meals, 1 snack, and 1 post workout drink.  You can also add some protein powder with something with a little good fat and fiber like chia seeds before bed to help aid in extra muscle recovery while you sleep.