This post will be a place to “hold” any nutrition questions you guys may have! I’ll either make a post-response to the question or a video- depending on depth of response needed. Lmk of your questions below ⬇️ Coach Em

Since I like to go off script, during our meet and greet the topic of protein powders came up. Historically, protein powders can be disgusting, and I guarantee 90% of us have had to choke one down at some point or another. With that being said, I have a resource of protein powders that are actually good, aren't chalky, and explain when/why you would choose one over the others. Please save this and read through it. Post any questions you have below! Coach Em

This was one of the questions posted on the nutrition q&a post a couple weeks ago and I'd like to take the time to address it here. On the subject of "which is better" I'd like for you to instead ask: "which is most optimal for ME." Here's why: To discuss protein shakes first- you'll have isolates and slow-digesting (for the whey options at least). Isolates are going to be the fastest digesting, meaning they are going to be the most optimal for pre/post-workout. Pre-workout: providing a bolus of amino acids preliminary to your workout, which can be beneficial of course for both the workout and recovery. Post-obviously those amino acids will be utilized in the recovery aspect from that workout. If you ask here, "which is better, pre or post?", do not overthink this. Both are great options and it can be your preference as well. Live in the nuance fam. Slow-digesting shakes are going to mimic the digestion rate of whole-food protein sources i.e. hours. This is just a great option for a snack and to help manage hunger while in a deficit or if your work schedule has you super busy for long stretches of time. With protein bars- there are a lot of good ones out there, Barebells being one of the better tasting ones imo. But to know if a protein bar is "worth it" you take a look at the nutrition label. You'll want to see if it's got at least 10g of protein per 100 calories. Typically, protein bars will sit around 200 calories, so I definitely want to see a minimum of 20g protein for that bar then. Which should you choose, bar or shake? 1. Choose bar if you're wanting more of a "food" option or crave sweets for example. They aren't my personal favorite, but they do work for a lot of people who need a quick snack. 1. Choose a shake if - You want to keep the cals a bit lower, use a powder for this. - You have to drink something as opposed to eat something due to your work schedule - You're wanting a thin shake (isolate) to help you hit your protein while you are BULKING (hunger will be lower for people during a phase like this so isolates can help)

Happy friday guys! This came up towards the end of our meeting last night. I use Carbon Diet, it's $9/mo, but tbh it's been my most favorite tracking app. It was developed by Dr. Layne Norton- one of my favorite professionals when it comes to nutrition education in general. It's super clean with how to track your food and your weight progress. Each food has the option to be in varying weight/volume metrics like grams, ounces, etc. which I enjoy because sometimes, at least ones I've used in the past, the app won't give you that type of option unless you do a manual input. You can scan your food and create your own food/recipe as well. There is an in-app AI coach that will adjust your macro targets based on your desired rate of progress week to week. I don't use this personally, but it's a good option for beginners. I just like to remind you that it is not perfect, so don't expect it to be. It also has scheduled check ins, which I do like. https://www.joincarbon.com/ Coach Em

Happy Wednesday!!! A while back I put together a portion guide that makes it easier to track when you don't have access to a scale. While I do recommend using a scale, when possible, as it's the most accurate, using hand portions is still a great way to be close to "perfect" lol. Read through the description in the file so you do it correctly. Coach Em