Beary Strong

Caffeine: Tea Or Coffee For You?

Caffeine: the delicious drug.

As usual in the fitness industry you will find extreme opinions to pretty much everything and this is true for caffeine as well. From it’s poison to you can’t train without it, caffeine is a discussed substance. But it’s caffeine ok in a healthy lifestyle? And, most important, how much?

Hypertrophy: Top 3 Training Mistakes

Use common mistakes to make your training better.

Hypertrophy training focuses on getting your muscles to grow. And who doesn’t want to grow? To ensure you spend your time at the gym the most efficient and productive, I compiled the biggest training mistakes for hypertrophy. Read this, think about it, hit the gym and get growing!

Protein and Aminoacids

Building blocks and sources of protein.

Everyone needs protein. Period. It is not just the big muscular gym guy, also you sitting in the chair diligently doing your job or you, running a half-marathon or you, playing football. Why? Because proteins are the brickstones of our body, they are the catalysators (= enzymes) of our metabolism and are also fuel. After water (70%), proteins (18%) are the second main component of human cells. That’s why it may be worth considering adding more protein to your daily food, especially if you are getting serious about living a more active and healthy lifestyle.

Fats: Because Nutbutter Is Happyness

Basic biochemistry and functions.

But wait, fat makes me fat, right?! Now you should already know the answer: it’s all about the calorie deficit at the end of the day and like carbs, fats are neither good nor bad. Nevertheless, fat is really energy dense: 10 gramms of fat (approx. a tea spoon) have huge 90 kcals. This means that, you should not indulge in those tasty “healthy” low-carb-paleo-keto-raw-gluten free-vegan nut bars if you are trying to lose body fat ;). So what’s the deal with fats, now? Let’s have a closer look through the biochemist’s goggles.

The Zero Calories Dessert #1

Coffee granita.

As temperatures climb above the 30°C threshold, my mood goes down and all I want is a cool place to relax and some sort of icecream. This recipe at least solves the icecream problem in an extremely calorie friendly manner, taking you right to Rome for a locat treat. Refreshing, easy to make and always welcome during summer. Try it out and thank me later!

Kitchen Tricks

Simple things to make cooking easier.

I have compiled a few of my favourite kitchen tricks for you. Hopefully they make your life in the kitchen easier and more fun, while at the same time increasing your meal prep efficiency. As much as I love cooking, I also want the task at hand done without losing too much time. Hopefully these little tricks will help you too with saving time (and often money too)!

Roasted Veggies – Easy And Healthy

A mothership recipe for easy meal prepping.

Many people struggle with preparing enough food in order to always have something healthy in their fridge. If you just have to put some food on a plate and microwave it, you will be much less inclined to buy junk food after a long and strenous working day. Therefore we created this mothership recipe and it is as simple as it sounds: roasted vegetables! To be honest, it’s not even a real recipe, it’s just a guideline. But that doesn’t make it any less valuable!

The Fate of Macronutrients

A very simplified version of metabolism

Did you already read my first post about macros? If not, please do! In this post I will give you a very simplified insight what happens to the macronutrients in the body. I think this is necessary because there is still a lot of quackery around, demonizing macronutrients (like carbs) for some reason. Having some tools to understand what is behind metabolism may help get immune to it. If you do not want to read the whole article, here the spoiler: no matter if you are eating low carb, low fat or whatsoever, if you are in a calorie surplus, the body will start to store fat. If you want to know the why, read further.

Getting The Best Bang For Your Buck

So, you decided to invest some money into getting a coach to help you with your fitness journey. Thats a great idea, but many people think that this is everything they need to do. But even the best trainer can not force you to go to the gym. Or watch everything you put into your mouth. Or do your cardio for you. So it’s all about you!

Macronutrients

The major building blocks of food

The three major components of food are called macronutrients (“macros” for the pros) and they are: carbohydrates, fats and protein. What lies behind those terms? What are they exactly and where do we get them from? I will introduce them to you and later dedicate a separate blog post to each one of them. Now dear macros, the stage is yours!