The Carb Guide

Intake, health, appropriate carb sources, all explained.

Opinions on carbs differ widely in mainstream fitness media. You’ll find everything from “essential for health” to “addictive as cocaine and equally dangerous”. And for all of these opinions you will find some guru propagating them in the form of some weird diet to make money. Forget all of the non-sense, I have compiled a science based guideline on carbs to answer all the questions. Enjoy!

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Banana Poppy Bread

Tales of a Crossfit post-workout treat revised.

The first banana breads Stefan and I baked were as we both were eating Paleo style, which means without any grains, dairy and legumes. Why did we do that? First, I was suffering from weekly gut issues and had regular migraine attacks and a TCM doctor suggested me to avoid these products. In addition, we were both training Crossfit-style and it was very popular in those circles. The banana bread was our post-workout and probably the best part of it 😉 The old version of our banana bread was without flour and with plenty of nuts, delicious but a caloric bomb. Inspired by a lovely girl training at Das Gym with us, Kathi, we modified it and created a lighter version of it.

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Cranachan Cheesecake

The perfect, Scottish way to start your day.

Scotland loving lifting foodies, I have created the perfect breakfast for you! I took inspiration at the traditional Scottish dessert as well as from Chantal‘s favourite baker, Paul Holywood, and transformed it into a protein rich, calorie friendly breakfast. Curd, oats, eggs and berries make this the perfect pre-workout and generally a great way to start your day. Enjoy!

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How To Meal Prep

Basic calculations and cooking guidelines.

Even if meal prep sounds like something only fitness freaks do, it is a very convenient and time efficient way to assure that you get something proper to eat for the whole week. It may also be a great strategy to save money since often it is cheaper to buy certain foods in bulk. Meal prep is more than just cooking something in batch and then putting the leftovers in tupper boxes, although this is already a big step in the right direction for most people who are not used to cooking. Here we delve a little deeper: distribution of protein, balancing calories and eating well while doing so.

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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 save 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.

Inspired by the Japanese love for chestnut, I am proud to present 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 🙂 . Long story short, here is the recipe.

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Carb Tolerance Part 2

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

About hyper-responders and carb-intolerance.

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?

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