I was chatting with a couple of training clients the other day about protein bars. They were asking me which were the best ones to get, making sure there was adequate protein but not too much sugar.
For the first time in a while I actually had a good answer. See, most of the time you pick up a “protein” bar and it’s loaded with sugar and all kinds of weird ingredients. Yeah I know they advertise them as protein bars but typically the carbohydrate count is even higher than the protein.
For most people who are training hard and trying to lose fat, having too much sugar is a deal-breaking killer. If you are eating a seemingly healthy protein bar once a day but in reality you’re just loading your body up with another 30 grams of sugar, your results are not going to be ideal.
Normally I want people to get their protein and other macronutrients from real food, I understand that you can’t always put together a protein packed snack or meal. If you can’t get your ideal food source then a protein bar is often a good choice.
If it’s a good protein bar.
A few months back I came across this company that makes the only low-carb protein bar out there today. Really. I’ve looked.
Here are the stats on most of their flavors:
Carbs- 25g (17g of this is fiber and only 1g of sugar)
They have a handful of different flavors and once I came across this company I have literally been buying the bars by the box every month. I don’t eat them every day but probably 4 times per week.
My favorite flavors are chocolate peanut butter, apple pie and cinnamon roll. I pop them in the microwave for 10 seconds and it’s a nice little treat for my snack that’s not killing my nutrition plan.
I have no vested interest in this company other than I really like the product. I was so happy to find an actual low carb bar that now I’m all about it and I wanted to share it with you.
They also have really great customer service and you can get a lot of information right from their website.
If you want to check out the product, here’s the site…..
I was talking with a couple of our members last week about what I eat. A few weeks ago we had a nutrition seminar at the studio and a few people were asking me that same question.
It’s kind of a complex answer as I’m constantly adjusting my nutrition and trying different things in terms of timing, etc.
This is not what I recommend to you because that’s not your job. I’m constantly experimenting with different tactics but I’m always keeping similar frameworks in my style of eating.
Here’s a little peak into my daily nutrition and what I’m doing now.
5am or 6am- wake up and perform my 5 minute neural warm up/mobility circuit. After that I’ll have:
1 serving of Prograde Genesis
1 cup of non-fat Fage Greek yogurt mixed with 1/2 cup of frozen cherries (I mix this the night before and then the cherries are thawed in the morning)
1 serving of Prograde Workout
Approximately 200 calories made up of protein and fats. Usually this is 4 ounces of lean meat and a small serving of nuts. I’ll also do a small salad or some mixed cut veggies
Protein shake mixed with water and 1/2 tablespoon of flax oil (healthy fats)
Another protein shake if I’m at the studio or if I’m home I’ll have something similar to my 11am meal
3-4 ounces of lean meat (usually chicken, pork or a filet) and unlimited veggies and a big salad with 1 tablespoon balsamic vinegar/1 tablespoon of olive oil
For beverages I’ll drink about 80 ounces of water and probably 4 days per week I’ll have 1 cup of black coffee in the morning.
The whole premise of my nutrition plan is that I’m eating my first two meals with low glycemic index carbs (basically from fruit and from my pre-workout shake). There are no starches at all. This works out perfectly because both of these are pre-workout.
Then later in the day my focus is completely on protein, veggies and healthy fats. I’m splitting my meals into really small portions, about 200 calories. This keeps my energy high without getting sluggish.
Also I’ll have a cheat day on Saturdays although in January I have eliminated all sweets so I still have another week to go. That’s tough for me but I really wanted to drop some body fat over the next few months.
If you’re looking to get some of the best supplements around, I highly recommend Prograde. You can certainly use other stuff but with myself and many of our other clients I’ve found they are the best.
If you enjoyed this post do me a favor and click the “Like” button above. Also leave a quick comment about your favorite protein shake or smoothie. I need some new ideas 🙂
A smoothie recipe post from Cambridge trainer Callie Durbrow
Smoothies and shakes are an awesome way to supplement your nutrition plan. I personally have some sort of smoothie every morning for breakfast. Occasionally I’ll use a smoothie as a meal replacement if I get home late. On Monday nights I play in a co-ed basketball league and I’ll train at the studio until 7pm and then we usually have a game at 7 or 8pm so I don’t really feel like cooking or having a meal after the game. The easiest thing is to throw a bunch of stuff in the Magic Bullet and get a good dose of protein, vitamins, calcium and some carbs.
Here are some of my favorite recipes for shakes and smoothies. Enjoy!
Pistachio Mint Protein Shake
1 scoop Vanilla whey protein
huge handful of spinach
8 ounces unsweetened almond milk
1 tablespoon sugar free pistachio pudding mix (dry)
1-2 drops peppermint extract
1 packed of Stevia (optional)
2-3 ice cubes (optional)
Mix all ingredients in the blender or Magic Bullet, blend and enjoy
A nutrition and super food post by Cambridge personal trainer Callie Durbrow
I’m sure that you’ve heard this term thrown around in the media a lot lately. It’s kind of one of those buzz words that I hate but I know that this concept won’t be out the window in a year like some stuff. Remember that ab belt that was supposed to vibrate the calories right off you? Yeah, one of my friends in college actually bought that….
So I’m here to simplify the mystical talk of “super foods.”
You should be able to get all your nutrients from just eating a balanced diet, right? Well yeah for the most part, but these little gems will give you a great boost to your overall health. Here are some of the best….
1. Maca Powder- maca is a root and is known for it’s natural dynamic power. You can experience a big boost in energy and reduced stress. This also adds calcium, iron, magnesium, selenium and 7 essential amino acids (the building blocks of your muscles). This typically comes in a powder and you can use a teaspoon in a smoothie which is what I find to be the easiest.
A fitness post by Cambridge personal trainer Callie Durbrow
Okay so I’m not going to be giving away these favorite things aka Oprah style. But, I wanted to hook you up with a few of my favorite things when it comes to fitness, training, nutrition and some other random stuff….
Favorite training shoes: Vibram Five Fingers or Nike Free (I haven’t worn sneakers for training in 2 years but I love these sneaks for outdoor work if needed)
Favorite training clothing: Under Armour- totally obsessed. Shorts, heat gear shirts, socks and the best sports bras EVA
Favorite protein powder: Prograde Whey Protein , this stuff is great because it’s all natural, no added junk and it aids in fast fat loss and nutrient absorption