By Craig Ballantyne. Today Dr. Chris Mohr, Ph.D., is going to answer some tough fat loss nutrition questions. Dr. Chris Mohr is a consultant to a number of media outlets and nutrition corporations, with bachelors and masters degrees in Nutrition, from Penn State University and the University of Massachusetts, respectively. He received his PhD in exercise physiology from the University of Pittsburgh and is also a registered dietitian.
Now, before we get to the interview with Dr. Mohr, I have something to admit:
Nutrition is more important than training.
There, I said it. In fact, I've admitted it all along. It doesn't matter how good your workouts are, you won't get maximum results without the right nutrition.
And that's why I've gone to Dr. Mohr to get his advanced fat loss tips.
CB: For fat loss, what kind of shake is best after weights? Do we need high-carb, sugar shakes?
CM: I still think this is an important meal to get some carbohydrates in to fuel you for your next workouts, since carbohydrate intake is likely low throughout the remainder of the day.
Even during a fat loss phase, I recommend folks get at least a 1:1 ratio of carbs:protein.
CB: But what about sugar specifically? If a client is 35, 5'10", and 21% body fat, does he need sugar in his post-workout drink?
CM: I do still think simple carbs are important during this recovery period.
Carbs don't have to be the enemy---if the rest of your carb intake is mainly veggies, the post workout simple carbs will be a Godsend.
You'll suck that right up, you'll feel stronger, and have better subsequent workouts. You should be training hard enough to be able to lose the fat...it's not all about the carbs.
I would go 1:1 ratio of carbs:protein...around 30:30 of a combination of malto/glucose/sucrose or any high GI ingredients with a whey isolate and/or hydrosylate.
CB: Does post-workout nutrition change for interval training?
CM: I believe it does, because while you're exercising at a high-intensity, the amount of glycogen depletion and protein degradation that's going on is lower than with a longer duration,
intense weight workout.
It is still an important time for feeding (after exercise), but I wouldn't recommend the same high intake of carbs:protein as I would after a tough weight workout.
Like before, go with the 1:1 ratio of carbs:protein - that is, of course, unless you were just out there doing intervals for an hour (but then you'd basically be superhuman).
CB: What are your thoughts on eating before bed?
CM: This is a time I like a protein and fat meal, to help slow the digestion of those nutrients during a time when it's likely you will be breaking down some muscle tissue.
I am "ok" with some carbs, but if you do eat them, focus on veggies or something similar and don't sit down to a Thanksgiving meal and then immediately close your eyes.
CB: Everyone seems to know the general protein rule for gaining muscle (1g per pound bodyweight), but how much protein do we need when trying to lose fat?
CM: This is suffice for losing fat as well. Maintaining this intake, with a moderate fat intake as well, will help provide the necessary nutrients since you want to lose as much fat as possible, yet maintain as much lean body mass as possible.
You can't get around the fact that weight loss does take some reduction in calorie intake (or very high amount of calorie expenditure), so focus your intake on lean proteins, healthy fats, and always think fiber, not carbs.
CB: Give us one of your "secret" advanced fat loss nutrition tips...please!
CM: Losing fat without the addition of intervals is like riding a bike through sand - sure it will work, but your progress won't be nearly as fast.
Replace all simple carbohydrates with their high-fiber counterparts, and make sure you're eating at least one vegetable each and every meal.
CB: What do you think of "calorie cycling" diets - where you drop your calories for a couple of days, then bump them up, etc. Is there any research to support this approach?
CM: To my knowledge it's all anecdotal.
Theoretically, it seems as if it may work; however, it would be near impossible to design a well controlled study to test the theory.
With that said, it's hard to make specific recommendations because there's nothing to base it off of.
CB: And let's finish off with your thoughts on fish oil - dosage, quality, etc.
CM: They kick ass---general health, 2-4 g/day. Elevated TG I would go higher, increasing in a stepwise manner, up to 8g or so (not a blanket statement, but individualized). Always speak with MD first since it does decrease clotting time...contraindicated if on blood thinning medications.
Preliminary research with weight loss shows it's promising---2-3 studies to my knowledge. I do believe higher quality fish oils are important. Fish oil shouldn't give you fishy burps or taste fishy at all.
Two favorites are Nordic Naturals and Carlson. Fish oils are screened very well for mercury and other contaminants, particularly ones like NN and Carlson.
CB: Thanks Chris. This is great.
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com