Reader QnA - Cottage Cheese
February 8, 2008
Q: I just have a quick question about cottage cheese. I really like the stuff however I find it doesn’t sit well with me. I currently am using a 4% one. Would you recommend I try the lower % fat cheese since it may be the fat content that’s causing me difficulties with digestion?
Mike: The problem here is most likely the lactose (a carbohydrate found in dairy products) and not the fat in the cottage cheese. I would look for the Lactaid brand cottage cheese or cottage cheese that contains live cultures (Cabot is a brand that does).
Lactaid cottage cheese will contain lactase the enzyme responsible for digesting lactose and thus will most likely help relieve your symptoms.
If you buy cottage cheese that contains live cultures the bacteria can help digest the lactose and make the cottage cheese easier on your system.
Macronutrient Breakdown for Fat Loss
September 26, 2007
Q: Mike, I love you blog - great stuff. I wanted to ask you what macronutrient breakdown do you use for fat loss? Thanks.
Bill W.
A: Bill, thanks. I’m glad that you enjoy the Naked Nutrition Blog. In regards to your question. I like to start people out eating 40/30/30 (carbohydrates, protein, fat) on days that they are lifting weights. The majority of the carbohydrates should come from fruits and vegetables (with the exception of workout and some solid food post workout carbs).
On non-training days. I switch around the carbohydrate and protein intake so the macronutrient breakdown is 30/40/30 (carbohydrates, protein, fat). This is sort of the lazy man’s version of carb cycling.
I outline this procedure in much more detail with examples in Your Naked Nutrition Guide.
Free Audio Interview
August 29, 2007
A couple weeks ago I did an audio interview with Charles Staley. Charles asked me questions about the difference between consuming amino acids vs. whole protein, why I like to increase caloric intake around a workout for fat loss, and a bunch more.
Download Link
15 Minutes of Fame - Interview
QnA: ZMA and Appetite Control
August 29, 2007
I recently had an article published over at Bodybuilding.com in a QnA series I have over there entitle “What the Readers Want to Know”
Here are the two questions that I answered in the latest installment.
[ Q ] I see the directions for ZMA supplements mention, “Avoid taking with dairy products or other calcium-containing foods for best results” and “Preferably on an empty stomach”. I’ve recently been in the habit of having a whey/casein shake about an hour before bedtime, which is also when the ZMA directions say you should take your ZMA capsules.
Since whey/casein contains calcium and my stomach wouldn’t be empty it seems like taking the ZMA capsules and having a shake before bed would be counterproductive. Would you have a recommendation for a way around this?
I’ve been reading that having a shake before bed is a good way to ‘feed your muscles’ while you sleep, but I’ve also heard a lot of good things about ZMA, so I’m trying to get in on the benefits of both but it based on the ZMA directions it seems like I’d be better off doing on or the other. Thanks!
[Q] I was wondering if you have any suggestions regarding appetite control.
Check out my answers here
More on Flax (and alpha linolenic acid)
July 31, 2007
Yesterday I wrote about the differences between fish oil and flaxseed oil (or more specifically the difference between EPA/DHA and ALA). I wanted to add one more note about alpha-linolenic acid (ALA). I commonly get emails from people that state that they don’t supplement with fish oil but instead supplement with flaxseed oil capsules. As you know from my previous entry exchanging fish oil for flax is not an equal trade. It is also very important to realized that these people are wasting a tremendous amount of money. When supplementing your diet with fats capsules are by far the most expensive way to go (because you have to pay for the capsules and the fatty acids). ALA is also readily oxidized (e.g. burned, turned into, etc) to energy. Studies have shown that up to 35% of ALA is immediately oxidized for energy - that’s expensive energy! Adding flaxseed oil and ALA to your diet is a wise choice just don’t use the capsules as it is NOT a very cost effective approach.
If you are looking for the most cost effective supplement approach available check out Your Naked Nutrition Guide as I have a whole chapter on exactly what supplements you need depending on your goals.
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