How To Calculate Your Macros

Basic calculations for everybody.

Now that you know how to calculate your energy intake, the question is “How much of each macro should I eat?” Calculating your macros is rather easy and I think everybody should know how to do it by himself. Considering that there are services out there that “calculate your personalised macros”, I can help you saving some money too. Read on and enjoy the Beary wisdom gains!

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Breakfast Stew

A comforting way to start strong.

I prefer having a hot breakfast over anything else. Yes, even during summer. Somehow it is comforting, a gentle start for a new day. Like a nice warm up for a training session, breakfast should prepare you for the upcoming day and provide energy until lunch. This recipe will do exactly that: it sets you up for an awesome day. Enjoy!

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Chestnut Shortbread

Crumbly goodness and a bonus version.

We have been quite busy during the last month: I had jaw surgery in order to get rid of my baby teeth and give my permanent teeth the chance to come out; there were lot of exciting things going on in Krems including our first chemistry practical course and of course Christmas is on its way. Stefan has been supporting me as his best, but we did not manage to keep writing articles twice a week: sorry for that! Nevertheless, we would like to keep you inspired and developed a quick cookie recipe since Christmas is per definition baking time especially in German speaking countries. Inspired by the Japanese love for chestnut, I am proud to present you our chestnut shortbread cookies. They are neither low calories nor protein packed but if you manage your calories wisely, you could have one or two with a good cup of tea πŸ™‚ Long story short, here is the recipe.

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Carb Tolerance Part 2

One more evidence that you should not bother

I’ve already written a blog post about carb tolerance, but on my way to horseriding I’ve been listening to a great podcast by Danny Lennon with Prof. Christopher Gardner on a recently published paper with the title “Effect of Low-Fat vs Low-Carbohydrate Diet on 12-Month Weight Loss in Overweight Adults and the Association With Genotype Pattern or Insulin Secretion” . I would like to give you some insights in the research findings as well as write down some of the thoughts Prof. Gardner expressed in the podcast.

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Carb Tolerance

Most important thing first: the picture above has been taken at Choc Tree Edinburgh, an awesome bean-to-bar chocolatier and patissier. And to answer your question in advance: yes, we ate it all. Enough said, let’s get serious.

Premise: if you still believe that carbs are bad and everyone should be on a low-carb diet read my carb article first. Instead, if you are a loyal Beary Strong reader go ahead! A normal carb tolerance is defined by the appropriate insulin release given the individual’s insulin sensitivity. What does this mean? Continue reading “Carb Tolerance”

What You Should Know About Nutrition

Common myths, misconceptions and frequently asked questions.

Fitness, health and nutrition media is notoriously full of misinformation, misinterpretation and outright lies. Too many interests collide, forming an asteroid field of poor guidelines, health myths and misunderstood science. With this article I want you to be able to filter out this noise and get a better picture of what really matters.

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