Pre-workout, focus on consuming carbohydrates to fill your glycogen stores, such as whole grains and fruits. Post-workout, prioritize high-quality protein to aid muscle recovery and repair.
Here are the key facts extracted from the text:
1. Dr. David Katz recommends a diet based on the theme of "eat food, not too much, mostly plants."
2. The Blue Zones, where people often live to be 100 years old, follow a diet rich in vegetables, fruits, whole grains, beans, lentils, nuts, and seeds.
3. Excessive protein intake can be harmful as the body can't store excess protein.
4. The ketogenic diet was initially used to treat seizures in cases where traditional drugs failed, but it's not necessarily suitable for healthy individuals.
5. The prevailing view suggests that good carbohydrates from wholesome foods are beneficial, while bad carbohydrates from refined grains and added sugars are not.
6. Building muscle through resistance training can help increase metabolism and promote weight loss.
7. Not all calories are created equal; the source of calories matters, and whole, nutritious foods are preferable.
8. BMI is not a reliable measure of health, and waist circumference can be a better indicator of certain health risks.
9. The Paleo diet aims to mimic the diet of our Stone Age ancestors but is challenging to achieve in the modern world.
10. "Girl Dinner" can be made healthier by replacing processed meats, chips, and milk chocolate with healthier alternatives.
11. Macronutrients are visible to the naked eye and include protein, carbohydrates, and fat. Micronutrients, such as vitamins and minerals, require a microscope to see.
12. Organic food may be worth the higher cost as it avoids herbicides, pesticides, and antibiotics used in conventional farming.
13. Intermittent fasting can be effective for some people in managing calorie intake and promoting weight loss.
14. The ketogenic diet may mimic some effects of starvation but can lead to exhaustion and other negative side effects.
15. Cutting out soda is recommended due to its empty calories and excess sugar content.
16. Going gluten-free is only necessary for individuals who are gluten-sensitive or have celiac disease.
17. A plant-based diet can provide all essential nutrients, including protein, minerals, and macronutrients, without difficulty.
18. The food pyramid has been replaced by a plate as a visual guide for balanced eating.
19. Reading nutritional labels is valuable to understand the ingredients and make healthier choices.
20. Pre-workout nutrition should include complex carbohydrates to fuel exercise, while post-workout recovery may benefit from carbohydrates and protein.
These facts are presented in a numbered list for clarity.