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16
Jan

2016

High-Octane Liquid Fuel

Dr. Rick Kattouf II

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When it comes to everyday nutrition, individuals are always asking about quick meals and snacks due to their busy schedules and busy lifestyle. Well, look no further; liquid calories can serve as a great snack during the day. And, these liquid calories/smoothies have great crossover. They also serve as great pre-workout and post-workout fuel sources. When it comes to proper nutrition, no matter what our goals, we always want to be sure that we are fueling the body (and not just feeding the body).

 

 There are a couple of main nutrition principles we always want to keep in mind in order to achieve meaningful and sustainable results for a lifetime:

 

  • We want to focus on having the right eating frequency and the right nutrient timing each day. What this means is this; we want to fuel the body right away upon awakening and then every 2.5-3.5 hours thereafter all throughout the day. And yes, "right away" means right away; Not 30 minutes after we get up, not 60 minutes after we get up. We must fuel the body (if we want results that is) right away upon awakening.

 

  •  We want to focus on having the right macronutrient balance at every meal/snack. This is focusing on the proper balance of carbohydrate-protein-fat at every meal and snack. We want to have approximately 40-60% calories from carbohydrate, 15-30% calories from protein, 15-30% calories from fat. (Read 'Why Athletes Need Carbohydrates')

 

When we follow the principles above, we are going to help assist in stabilizing blood sugar, insulin and serotonin levels. In turn, this will lead to higher and more stable energy levels throughout the day. And in addition, by stabilizing serotonin levels, we can minimize if not diminish food cravings. (It is these food cravings of course that can lead to overeating and binge eating). In regards to the eating frequency and nutrient timing, why is fueling the body right away upon awakening/eating breakfast so important? According to a study in the American Journal of Clinical Nutrition, irregular breakfast consumption was associated with a higher risk of Type II diabetes.

 

 Now, let's put together a great tasting smoothie that will provide the body with high-octane liquid fuel that can be used as a snack, pre-workout fuel or post-workout fuel.

 

Ingredients

4-8oz water

1 TBSP Peanut Butter

½ cup Blueberries, Fresh or Frozen

1 Banana

¼ scoop Pro Voltage 10x

1 scoop Load-Reload

 

Instructions

In a high-powered blender, blend all ingredients + ice (if desired) together. Start with a few ounces of water and add more water as needed depending on the consistency you choose.

 

This great tasting, high-octane smoothie will provide the body with 366 cal, 51% carbohydrate, 26% protein, 24% fat. In addition, this smoothie will provide the body with Branch Chain Amino Acids, Essential Fatty Acids and much more; Enjoy!

 

Dr. Rick Kattouf II

2x Best-Selling Author

Named One Of The World Fitness Elite® Trainers Of The Year

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2x Best-Selling Author and Fitness & Nutrition expert Dr. Rick Kattouf has been named one of America’s PremierExperts® and one of the World Fitness Elite™ Trainers of the Year. He has been seen on ABC, NBC, CBS and Fox affiliates around the country as well as in the USA Today, Chicago Tribune and The Independent in the UK. Rick is the CEO/Founder of TeamKattouf, Inc., CEO/Founder of TeamKattouf Nutrition LLC, Creator of TeamKattouf Nutrition Supplements, Host of Rx Nutrition, author of Forever Fit, Creator of 5-Round Fury Fitness™ workout app, 9Round Nutrition Coach Sports Nutrition Specialist, ITCA Triathlon Coach, MMA Conditioning Coach, Food Psychology Coach, Wellness and Nutrition Consultant, Sports Nutrition Consultant, Heart Rate Performance Specialist, Entrepreneur and Inspirational Speaker.