Being a student involved in post secondary athletic nutrition/nutrition for sport really makes me appreciate all the correct information that you have in this video!! 100% props for a bodybuilder to actually know what he's talking about!
Great info Scott, needed this in my transformation struggle big food companies always mislead you today to get their profits by using unhealthy ingredients. Make some videos on healthy fats.
+Gerard George That's right Gerard, you always have to check the nutrition labels to make sure you area getting what you pay for! I might make a fat video too!
+Nicholas Wang You are very welcome Nicholas! How are you doing with my 12 week program? Making some serious gains!? muscularstrength.com/twelve-week-transformation-challenge
+Altide Svensson I am always calm :P I'm not sure what arsenik rice is...I will have to do some research! How are you doing with my 12 week program? Making some serious gains!? muscularstrength.com/twelve-week-transformation-challenge
Glad to see pasta make your list. In the 1970's and 80's pasta was THE food for weightlifters and powerlifters (I don't know about bodybuilders). It seems to have dropped out of favor to be replaced by brown rice, yams, and sweet potatoes. Even non-whole grain pasta is a great source of complex carbs AND protein! Most rubes and yahoos grossly overstate the negatives of pasta. A 180 gram serving of typical macaroni (a lot!) has a GI of 47 and GL of 23. Pare down the serving size to the same as brown rice and you'll have similar numbers. DON'T overlook pasta...over cooking raises its GI! And obviously don't drown it in gigacal Alfredo sauce. I use pasta to get my essential fatty acids by tossing it with a small amount of sauce made with butter, olive oil, garlic, and black pepper. DON'T overdo the sauce or you won't taste the pasta and you'll get fat in the process. Do I have to tell you not to burn the garlic?
Scott all I can say is you are a brave man to be on You Tube with more people dissecting your accent instead of noting your excellent advice . Sheesh! (And continue to be yourself : awesome )
Thanks for all your videos, I've been lifting for a little over three months and have lost over 50 pounds. My goal is to get to 200 pounds. Your videos have help cut through all the bull crap on UA-cam and keep me from being a confused fat man!
Super informative, straight forward, no nonsense video. This is easily the simplest, most clear way I've heard someone explain simple carbs vs complex carbs.
+Philosopherous I am so pleased to hear that! I do my best to just give the information straight up to help you guys out! Glad you enjoyed the video! How are you doing with my 12 week program? Seeing some big strength and muscle gains? muscularstrength.com/twelve-week-transformation-challenge
One thing on quinoa is to be sure to rinse it before cooking it, then it tastes great! I've never had bitter quinoa, because I rinse it several times before cooking. It's a superfood, folks. Add it to your diet.
+alan30189 Ditto on rinsing quinoa. The bitterness is largely caused by chemical compounds common in many plants called saponins. Using a fine mesh strainer, rinse the seeds as you gently scrub them together between your hands. Taste a few seeds and if you still detect the bitterness, continue with the scrubbing rinse a bit more. I believe you'll find this simple added step will make them much better tasting.
+Randy Cotten You got it! Saponins cause the bitter taste. Quinoa tastes so much better than rice and is so much more nutritious. ps. I changed my typo above from "cooing" to "cooking." I don't coo quinoa! :-O LOL
+Vladislav Smilev Hell yeah! That is what SHF is all about! Glad you enjoyed the content! How are you doing with my 12 week program? Seeing some big strength and muscle gains? muscularstrength.com/twelve-week-transformation-challenge
I truly appreciate the background research you do before posting videos about nutrition. As a medical student it always amazes me how many channels give advice without actually explaining why one should eat this or that and the science that goes behind it. Keep up the good work and thanks for all of the videos!
Scott I have to say, my favorite carb is Plantain, don't know if you've ever had it, but it's an amazing polysaccharide carb source, has tons of fiber, and is amazingly delicious with a pinch of salt (think potato with a bit of tart sweetness). Really easy to make, and has a very low glycemic index of 38. I got this from my Colombian friends, and it is a staple in my meal prep ever since
+Drew McIntire Glad you liekd it Drew! Thanks man! How are you doing with my 12 week program? Making some serious gains!? muscularstrength.com/twelve-week-transformation-challenge
+ScottHermanFitness I'm in the middle of another program at the moment so I haven't started it yet but I'm looking forward to it! I had a question though. What's your opinion on intentionally spiking your insulin levels after a workout to increase absorption of nutrients like protein, creatine, etc. And also your post workout meal consisting of fast/simple digesting carbs?
+ScottHermanFitness Here's some good reading. When you cook animal proteins, eggs, milk, meat, and so on, it changes the structure of the proteins. This is not to say that all cooked animal proteins are unhealthy, but that when we do not cook the animal proteins, they many times are even healthier. Consuming eggs raw means that vital enzymes and nutrients are left intact. Eating too many egg whites can cause a biotin deficiency. Eating the yolks only, or the biotin rich yolks with the whites will prevent this problem. I have been craving egg nog since it was a special holiday treat for me growing up. Yet all of the store-bought egg nog's, even the organic ones, are made with disease causing pasteurized milk, and also use evaporated cane juice, which is an overly heated and processed sugar. Raw Eggs and Cholesterol The scare about healthy cholesterol from whole foods like eggs is unfair. The amount of consumed cholesterol has nothing to do with the amount of cholesterol in the body. Eggs contain valuable fat which helps cleanse and lubricate our internal structures. Fat and cholesterol from damaged fats, like margarine, or cheap vegetable oils, are the types of fats that lead to adverse health consequences. It is important to differentiate good fats from unhealthy fats. Bad press about eggs is mostly sponsored by industries that want people to consume overly processed and unhealthy foods. Do not be afraid to consume high quality eggs, a product direct from nature, just because some backwards science leads you to believe that delicious and satisfying foods like eggs might cause heart disease or some other health problem. The idea that too much animal fat and high cholesterol are dangerous to your heart and blood vessels is nothing but a myth. You can learn more about this myth at (www.ravnskov.nu/cholesterol.htm) . A word of caution, if you are not used to drinking lots of cream or eating lots of raw eggs, be aware that lots of raw eggs and/or cream has a healing effect on the body, and sometimes they initially can cause some types of physical responses like stomach discomfort, nausea or headaches. This is not usually food poisoning, but a cleansing action within your body The sulphur amino acids help to keep you young, raw eggs also contain an abundance of other vital substances including protein, essential fatty acids along with niacin, riboflavin, biotin, choline, vitamins A, D and E, magnesium, potassium, phosphorous, manganese, iron, iodine, copper, zinc and sulphur. Learn more: www.naturalnews.com/022607_raw_foods_eggs.html#ixzz43u96lwJJ
+icimblind This is great information. Thanks so much for taking the time to write all this out! How are you doing with my 12 week program? Seeing some big strength and muscle gains? muscularstrength.com/twelve-week-transformation-challenge
was literally just thinking about what kind of foods I can get when I go grocery shopping in a few minutes that are high in carbs for my workouts and then this video pops up on my phone notification. great timing scott!
+David Alves I talk with my hands! haha I should have been italian :-D How are you doing with my 12 week program? Seeing some big strength and muscle gains? muscularstrength.com/twelve-week-transformation-challenge
+David Alves It's part of the strategy to show off their 'guns'. You should watch the videos of that "Athlean-X" guy, Jeff Cavaliere. He's like swinging bulging biceps by the second Lol
Its alright, like him and his advices BUT this is not true... high GI foods does bot store as fats or anything unless you eat over your maintenance. All this brown rice, wholegrain bread and sweet potatoes is really old and untrue. The only truth in this is that they really kept most of the micronutrients in them compared to white bread, white pasta or white rice . Eating the white versions is as he said leas nutritious ,but definitely doesnt store as a fat and recent studies also shows that you should not care about the GI or insulin spikes at all.
Yoooooo Herman this video has probably been the most educational source of information I have received today. Keep up the good work you should do a "best vegetables for bodybuilding" video
I came in thinking this was just going to be a "buy this video" but ! am happy to say that i learned a lot from watching, like the difference between whole wheat and whole grain. Much appreciated. Thanks Scott!
+ulisses bueno Of course man! You should know by now when you click on one of my videos you will ALWAYS get some great information! How are you doing with my 12 week program? Seeing some big strength and muscle gains? muscularstrength.com/twelve-week-transformation-challenge
+Xarmulous Nice man!! I do too...but I am going to have to start boiling my sweet potatoes now! haha. Don't forget it's not too late to sign up for the #ShredChallenge and be in to win some awesome prizes! muscularstrength.com/twelve-week-transformation-challenge
I make my own bread, and yes whole grain whole wheat flour is used. I also like good ole potatoes, which I recently learned that when they are refrigerated after cooking, many of the starches convert to a prebiotic fiber
What a truly poor understanding of nutrition. You should inform your viewers about what factors affect GI. Overall GI of food will not improve or diminish your gains.
His understanding of nutrition in this video reflects what a first year nutrition student may learn, or what someone may learn to be a nutritionist (ie. not a dietitian). Which, can make foods which are perfecting nutritious, look "bad" because of words like processing, enrichment etc. In essence, he doesn't necessarily give out bad advice for selecting carbohydrates, but, increases the misleading narrative about what foods are 'healthy' versus 'unhealthy'. Food should never be thought of as healthy, just as nutritious, and selection should be based on nutritional need and goals. a) Short or long chain will not change the effectiveness of a workout for a bodybuilder. Overall energy balance is more important. If you eat more short, more long, or some variation of carbohydrates in a regular diet, you will likely maximise glycogen storage, which, in combination with fat, is the bodies go to source of energy. Until that source is depleted (or being depleted quickly), would a regular release of complex carbohydrate or a go to source of simple carbohydrate be necessary (ie. endurance athletes, eg. distance cyclists). b) The time it takes for a carbohydrate to digest or be absorbed is not solely based on the glycemic index of that food. The GI is determined by feeding a person a set glycemic load (50g of carbohydrate) prior to 8 hours of fasting. Unfortunately, carbohydrates and digestion is not that simple. How a carbohydrate is prepared (eg. resistant starch), what a carbohydrate is in combination with (fat, protein, fibre, load, fluid...), when a carbohydrate is ingested (fasted, time before last meal), all have an effect on the determination of GI. c) The original intended purpose of the GI was to assist diabetics. To inform them of what foods may assist in regulating blood sugar. Over time, however, we became more and more aware of the complex mechanisms of digestion and diabetes which makes the GI alone, a silly measure of understanding carbohydrates and digestion. d) When comparing what foods are 'best' when using the GI, it can be deceiving. For example, white and brown rice can be very close on the GI scale (which Scott gets wrong, both are within a range of ~40-80 and have overlap based on preparation, variety etc.). Although white rice may be more processed, this doesn't insinuate it is worse for nutrition. Both types of rice can be attenuated by considering overall diet, and goal. Brown rice will satiate appetite more because of fibre, however, fibre content in a meal has to be considered. If you're already getting your dietary reference intake for fibre in a day, or within that meal, without brown rice, it's not necessary. Furthermore, being higher in micronutirent composition may be negated by the reduced absorption in the presence of insoluble fibre in brown rice. Brown rice however, is better at satiating appetite. Therefore, your choice of rice shouldn't depend on GI, but meal composition and goal. If you have difficulty consuming your caloric requirements for the day, white rice is less satiating and easier to consume (has less of interaction with decreasing absorption of other nutrients, namely minerals and protein). e) Insulin spikes do not exist. Insulin increases to a threshold after a carbohydrate intake (1g-300g+), which, can go above that threshold (ie. spike), but you'd require a ridiculous load (500g?). For most people, insulin spikes do not occur / have no negative effect on health. f) The bitterness in quinoa is partially due to saponins, which needs to be rinsed out prior to preparation, otherwise may lead to gut irritation (ie. if you don't already rinse rice, you do have to rinse quinoa). Quinoa is hardly better (nutritionally similar to rice, protein, minerals, etc.), very expensive, and actually pretty destructive to South America. Not to say it isn't a choice, but, he's placing these items on a list of 'best for growth', and there is hardly anything fascinating about quinoa.
AFSamizdat You seem to know what you're talking about, I have a question. I've been calculating my macros and it's been a learning curve but I'm getting the hang of it. Additionally, I'd like to calculate my vitamins and minerals but can't find anything online, would you point me in the right direction?
Quinton Personally I cannot recommend a tool to monitor vitamin and mineral intake, as I do not use one. With that said, I believe popular apps such as myfitnesspal give you an output of vitamins and minerals in addition to your macro nutrients based on your input. I would expect these apps to overestimate what the intake was, as they may not take into account preparation method. Typically if you eat enough foods from different food groups, you're likely meeting your nutritional need for vitamins and minerals (ie. fruits, vegetables, nuts/legumes, meat and dairy). There are additional steps you can take to ensure some minerals are absorbed properly. Such as consuming meals that contain iron and calcium separately (eg. dairy and meat), as they compete for absorption (some are unavoidable, eg. cereal and milk). Consuming vitamin C (fruits and vegetables) with something containing iron (especially sources other than meat), may improve iron availability/absorption.
AFSamizdat Sorry for the late reply, I've been out of the country on vacation and only just got back. I very much appreciate you taking the time to respond back to me, this helps a lot. Sounds like I should be alright with my micro nutrients as I keep a well rounded diet. Thanks again, have a great new year!
+Adrienne Fisher Alright I might do that! I have a pre-workout meal right here too! muscularstrength.com/exclusive/nutrition-supplements/The-best-pre-workout-meal-for-maximum-gains-and-strength
Respect for telling us all the science behind how it works. It would be nice to see your diet throughout the week, like what you eat for breakfast, lunch, and dinner every day.
+Mucteba Gurcanli Thanks man! and I posted a great full day of eating video on my site. I go over all my meals and macros and how I make adjustments if needed too! muscularstrength.com/exclusive/nutrition-supplements/full-day-of-eating-macro-breakdown
+Mucteba Gurcanli You can get your first month free with this link, and it's only $7.99 per month after that...just don't buy Stabrucks one day each month :D muscularstrength.com/join?hop=jhurricane
+JUNIOR CRUZ (JUN10R760) Thanks bro!! More good stuff coming soon!!! How are you doing with my 12 week program? Making some serious gains!? muscularstrength.com/twelve-week-transformation-challenge
Awesome vid!!! I have been looking for this vid for a long time, its simple, informative and very detailed at the same time.. easy to understand.. Thanks man. thumbs UPP!
I wish i saw this video sooner. I know you are probably not going to read the message Scott but thanks for great info. drastically helped my nutrition plan. subbing just for that.
Another great video Scott! For the advice you were looking for... maybe a nutritional video about fats and their importance. I feel like they always get left out of the body building community. Although, I wouldn't put it past you to already have a video about that topic.
+Jeff Dillon Well now you know Jeff :) You're welcome!! Don't forget it's not too late to sign up for the #ShredChallenge and be in to win some awesome prizes! muscularstrength.com/twelve-week-transformation-challenge
Great information Scott. Always look forward to your videos. I always look at nutrition labels to make sure what the product is saying is true. Haven't had Quinoa but definitely will have that. Also lentils. Look forward to next video you do.
+Andrew Luces Thanks Andrew! I should really have more quinoa myself...it's really good! How are you doing with my 12 week program? Making some serious gains!? muscularstrength.com/twelve-week-transformation-challenge
nvm. was looking for advice on carbs but this is all about cahbs.
+Scott Smith LOL.
+Scott Smith Funny :P
+ScottHermanFitness seriously though. love your vids and love your knowledge! keep up the great work
It's only confusing because you're "Reading" so Damn-Fast !!
Lmao 😂😂😂😂😂😂
Being a student involved in post secondary athletic nutrition/nutrition for sport really makes me appreciate all the correct information that you have in this video!! 100% props for a bodybuilder to actually know what he's talking about!
+SuperMrgolf Thanks man!! I do my research to make sure you guys get the most accurate information possible :)
Great info Scott, needed this in my transformation struggle big food companies always mislead you today to get their profits by using unhealthy ingredients. Make some videos on healthy fats.
+Gerard George That's right Gerard, you always have to check the nutrition labels to make sure you area getting what you pay for! I might make a fat video too!
So damn thorough, you've helped improve my life in so many ways; thanks man!
+Nicholas Wang You are very welcome Nicholas! How are you doing with my 12 week program? Making some serious gains!? muscularstrength.com/twelve-week-transformation-challenge
I could listen to you say "Carbs" all day. Love it!
DAMN man, every time I watch one of your videos, you sound like a professor. One of the most knowledgeable people I've seen making videos.
Calm, no shouting, good information x)
This helps alot thanks Scott! By the way, what is your take on arsenic in rice?
+Altide Svensson I am always calm :P
I'm not sure what arsenik rice is...I will have to do some research!
How are you doing with my 12 week program? Making some serious gains!? muscularstrength.com/twelve-week-transformation-challenge
Thanks for keeping the community informed Scott.
+Highlander Fitness Always bro!! Hope you are having a great week!!
Glad to see pasta make your list. In the 1970's and 80's pasta was THE food for weightlifters and powerlifters (I don't know about bodybuilders). It seems to have dropped out of favor to be replaced by brown rice, yams, and sweet potatoes.
Even non-whole grain pasta is a great source of complex carbs AND protein! Most rubes and yahoos grossly overstate the negatives of pasta. A 180 gram serving of typical macaroni (a lot!) has a GI of 47 and GL of 23. Pare down the serving size to the same as brown rice and you'll have similar numbers.
DON'T overlook pasta...over cooking raises its GI! And obviously don't drown it in gigacal Alfredo sauce. I use pasta to get my essential fatty acids by tossing it with a small amount of sauce made with butter, olive oil, garlic, and black pepper. DON'T overdo the sauce or you won't taste the pasta and you'll get fat in the process. Do I have to tell you not to burn the garlic?
Which olive oil do you use? And how do you make that healthy sauce?
Scott all I can say is you are a brave man to be on You Tube with more people dissecting your accent instead of noting your excellent advice . Sheesh! (And continue to be yourself : awesome )
Work Hardaa!!
Haaaaahdaaaah
GoZuHaZa I'm laughing so much work harda😂😂😂😂😂😂😂😂 fiba
😂
Thanks for all your videos, I've been lifting for a little over three months and have lost over 50 pounds. My goal is to get to 200 pounds. Your videos have help cut through all the bull crap on UA-cam and keep me from being a confused fat man!
FIBAA!!!
Why me 😂😂😂😂😂😂Mr popo
Super informative, straight forward, no nonsense video. This is easily the simplest, most clear way I've heard someone explain simple carbs vs complex carbs.
+Philosopherous I am so pleased to hear that! I do my best to just give the information straight up to help you guys out! Glad you enjoyed the video! How are you doing with my 12 week program? Seeing some big strength and muscle gains? muscularstrength.com/twelve-week-transformation-challenge
One thing on quinoa is to be sure to rinse it before cooking it, then it tastes great! I've never had bitter quinoa, because I rinse it several times before cooking. It's a superfood, folks. Add it to your diet.
+alan30189 Ditto on rinsing quinoa. The bitterness is largely caused by chemical compounds common in many plants called saponins. Using a fine mesh strainer, rinse the seeds as you gently scrub them together between your hands. Taste a few seeds and if you still detect the bitterness, continue with the scrubbing rinse a bit more. I believe you'll find this simple added step will make them much better tasting.
+Randy Cotten
You got it! Saponins cause the bitter taste.
Quinoa tastes so much better than rice and is so much more nutritious.
ps. I changed my typo above from "cooing" to "cooking." I don't coo quinoa! :-O LOL
yes
Kind of amazing how spot on you were with modern day trends 6 years ago! Kudos.
These lables aint loyal they're OILLLLLLLLLLLLLLLLLLL. Saluting you on the daily bruh.
hahaha
On a daily basis baby please
+ianucci haha thanks for the support bro!!!
That thumbnail man your killing me 😂
First video that actually explains what I'm supposed to do ! Awesome !
+Vladislav Smilev Hell yeah! That is what SHF is all about! Glad you enjoyed the content! How are you doing with my 12 week program? Seeing some big strength and muscle gains? muscularstrength.com/twelve-week-transformation-challenge
thaks my workouts are way hardaa now
I truly appreciate the background research you do before posting videos about nutrition. As a medical student it always amazes me how many channels give advice without actually explaining why one should eat this or that and the science that goes behind it. Keep up the good work and thanks for all of the videos!
+Dhruv Bhakta except his research is wrong
+lntimidating XBL Please explain to me which part was wrong?
+Dhruv Bhakta i left a pretty lengthy comment a few minutes ago, just find that
Take a shot every time he says Caaarbs!
🖒
DModness ah well that is easy. He never says carbs, but CAAAAHBS
Take a shot everytime he's doing a bad Australian accent. I'm wasted.
This is the exact information I was looking for. Thank you for not fluffing your video with a bunch of bullshit.
Also you sound like you're a New Englander
Very informative
+BrandonofRedemption Glad you thought so!!
Beans, lentils, sweet patoto, brown rice, whole grain bread, whole grain pasta, oat meal, quinoa. All the good carbs he talks about.
complex cawwwwaaaaaabssss , worth the view
+Mohammed Zulfiqar It's always worth the view bro ;)
Good stuff! Finally someone with real examples not just numbers or fancy terms! Thanks Scott
(Somebody please answer) Just one question: When to eat carbs? Before or after you workout?
Bozai Marc Anthony before if you want to be strong
Scott I have to say, my favorite carb is Plantain, don't know if you've ever had it, but it's an amazing polysaccharide carb source, has tons of fiber, and is amazingly delicious with a pinch of salt (think potato with a bit of tart sweetness). Really easy to make, and has a very low glycemic index of 38. I got this from my Colombian friends, and it is a staple in my meal prep ever since
Caaabs ?! Lol
+SpudBro1 faybaaa , wtf with the british wannabe accent lol
+sercan can It's a Boston accent, not a british one.
+sercan can its Bostonian FYI
+Scott Serson yaah daat's how Baahston people saaaund. Mark Wahlberg in the movie Ted is an example (he is a native).
+SpudBro1 You mean CAAAAAHBS :P
There was a lot of information here that needed to be said. Good job Scott!
+Drew McIntire Glad you liekd it Drew! Thanks man!
How are you doing with my 12 week program? Making some serious gains!? muscularstrength.com/twelve-week-transformation-challenge
+ScottHermanFitness I'm in the middle of another program at the moment so I haven't started it yet but I'm looking forward to it! I had a question though. What's your opinion on intentionally spiking your insulin levels after a workout to increase absorption of nutrients like protein, creatine, etc. And also your post workout meal consisting of fast/simple digesting carbs?
In brazil literally everyone eat beans almost every day, some even more than once a day
In india lentils are part of their stable diet.
chand72 no one cares abt india
@@Deadpool12353 i have just eaten a bowl of lentils, godamn i love lentils
Different from other gym fitness freaks on UA-cam, your videos actually are educational and hence convincing. Keep it up.
Massachusetts or Southern Maine?
+icimblind Lawrence, MA :-D
+ScottHermanFitness Here's some good reading. When you cook animal proteins, eggs, milk, meat, and so on, it changes the structure of the proteins. This is not to say that all cooked animal proteins are unhealthy, but that when we do not cook the animal proteins, they many times are even healthier. Consuming eggs raw means that vital enzymes and nutrients are left intact.
Eating too many egg whites can cause a biotin deficiency. Eating the yolks only, or the biotin rich yolks with the whites will prevent this problem.
I have been craving egg nog since it was a special holiday treat for me growing up. Yet all of the store-bought egg nog's, even the organic ones, are made with disease causing pasteurized milk, and also use evaporated cane juice, which is an overly heated and processed sugar.
Raw Eggs and Cholesterol
The scare about healthy cholesterol from whole foods like eggs is unfair. The amount of consumed cholesterol has nothing to do with the amount of cholesterol in the body.
Eggs contain valuable fat which helps cleanse and lubricate our internal structures. Fat and cholesterol from damaged fats, like margarine, or cheap vegetable oils, are the types of fats that lead to adverse health consequences. It is important to differentiate good fats from unhealthy fats.
Bad press about eggs is mostly sponsored by industries that want people to consume overly processed and unhealthy foods. Do not be afraid to consume high quality eggs, a product direct from nature, just because some backwards science leads you to believe that delicious and satisfying foods like eggs might cause heart disease or some other health problem.
The idea that too much animal fat and high cholesterol are dangerous to your heart and blood vessels is nothing but a myth. You can learn more about this myth at (www.ravnskov.nu/cholesterol.htm) .
A word of caution, if you are not used to drinking lots of cream or eating lots of raw eggs, be aware that lots of raw eggs and/or cream has a healing effect on the body, and sometimes they initially can cause some types of physical responses like stomach discomfort, nausea or headaches. This is not usually food poisoning, but a cleansing action within your body
The sulphur amino acids help to keep you young, raw eggs also contain an abundance of other vital substances including protein, essential fatty acids along with niacin, riboflavin, biotin, choline, vitamins A, D and E, magnesium, potassium, phosphorous, manganese, iron, iodine, copper, zinc and sulphur.
Learn more: www.naturalnews.com/022607_raw_foods_eggs.html#ixzz43u96lwJJ
+icimblind This is great information. Thanks so much for taking the time to write all this out! How are you doing with my 12 week program? Seeing some big strength and muscle gains? muscularstrength.com/twelve-week-transformation-challenge
was literally just thinking about what kind of foods I can get when I go grocery shopping in a few minutes that are high in carbs for my workouts and then this video pops up on my phone notification. great timing scott!
+Scott Smith Man I must have read your mind!!!
Scott Scott Scott :D
+ScottHermanFitness lol seriously it was weird.
I'm a Brazilian too lol 😁 I love American guys! 😉😘
Nicolly Farao you sexy thang you!!
Great info. You gave the clearest explanation on how insulin and sugar spikes happen in the body. Thx for the post.
All beans can be bought in BPA free cans
+Veganfit Can also just buy the dry beans :)
+Veganfit - these days I am buying the bags and cooking them in bulk for the week.
Scott Herman- great stuff! Keep us posted.
Cobbs, cobbwebs?
This is awesome!! I love the way you break all of the information down. Thanks so much!
CAAAAHBSSSSSS!!!!!
+Yajur Ambani
LOLOLOlolololol :3 i'm so discriminatory
Great list Scott...i already include all 8 in my diet and it is great to hear you list everyone of them.
CAAAABBBBBS...is he from boston?
Hurt Kobain yes.
you mean BAHSTIN?
Absolutely fantastic video with quality information. Thanks Scott
that was super helpfull
but dude you move your arms to much when you talk xD but great video anyway
+David Alves Business school probably taught him that :)
+David Alves I talk with my hands! haha I should have been italian :-D How are you doing with my 12 week program? Seeing some big strength and muscle gains? muscularstrength.com/twelve-week-transformation-challenge
+David Alves
It's part of the strategy to show off their 'guns'. You should watch the videos of that "Athlean-X" guy, Jeff Cavaliere. He's like swinging bulging biceps by the second Lol
+donovanbailey96 yee I notice that too
Thank you Scott! It's not easy maintaining a fit life style but my motto is,"If Scott can do it! So can I"!! Thanks bro
+Bernard S. I like that motto Bernard!!! You're welcome man!
Its alright, like him and his advices BUT this is not true... high GI foods does bot store as fats or anything unless you eat over your maintenance. All this brown rice, wholegrain bread and sweet potatoes is really old and untrue.
The only truth in this is that they really kept most of the micronutrients in them compared to white bread, white pasta or white rice .
Eating the white versions is as he said leas nutritious ,but definitely doesnt store as a fat and recent studies also shows that you should not care about the GI or insulin spikes at all.
What about causing blood sugar spikes? and do you have evidences?
blood sugar spikes is true, i learn about that in medical school
Which recent studies show gi and insulin spikes are ok? Yeah nope
Yoooooo Herman this video has probably been the most educational source of information I have received today. Keep up the good work you should do a "best vegetables for bodybuilding" video
+Bryan Salazar Thanks for the support man!! Means a lot! I will keep that in mind!!
What is a CAAB?
+AK Duofit Basically a taxi...A CAHB is a macronutrient :P
ScottHermanFitness Whaha
Liked the vid :)
Yeah, almost like BCAA
I came in thinking this was just going to be a "buy this video" but ! am happy to say that i learned a lot from watching, like the difference between whole wheat and whole grain. Much appreciated. Thanks Scott!
+ulisses bueno Of course man! You should know by now when you click on one of my videos you will ALWAYS get some great information! How are you doing with my 12 week program? Seeing some big strength and muscle gains? muscularstrength.com/twelve-week-transformation-challenge
BETTAAA
One of your best vids. Thanks bro. I already have sweet potato and brown rice in my regular diet.
+Xarmulous Nice man!! I do too...but I am going to have to start boiling my sweet potatoes now! haha.
Don't forget it's not too late to sign up for the #ShredChallenge and be in to win some awesome prizes!
muscularstrength.com/twelve-week-transformation-challenge
good cobs
Thanks for the refresher on carb sources :-) we sometimes cook our quinoa in chicken bone broth for some added flavor and protein!
cobs
+Nick Berg CABS! :-D
+ScottHermanFitness hahaha yes
awesome information bro!!!!!
totally helped me understand a lot, thanks. 💪👍
Dude you look tired. Be well!
+Daan Hijmans I'm OK, but thanks for checking in :D
I make my own bread, and yes whole grain whole wheat flour is used. I also like good ole potatoes, which I recently learned that when they are refrigerated after cooking, many of the starches convert to a prebiotic fiber
What a truly poor understanding of nutrition. You should inform your viewers about what factors affect GI. Overall GI of food will not improve or diminish your gains.
In what way was the understanding of nutrition in this video poor?
His understanding of nutrition in this video reflects what a first year nutrition student may learn, or what someone may learn to be a nutritionist (ie. not a dietitian). Which, can make foods which are perfecting nutritious, look "bad" because of words like processing, enrichment etc. In essence, he doesn't necessarily give out bad advice for selecting carbohydrates, but, increases the misleading narrative about what foods are 'healthy' versus 'unhealthy'. Food should never be thought of as healthy, just as nutritious, and selection should be based on nutritional need and goals.
a) Short or long chain will not change the effectiveness of a workout for a bodybuilder. Overall energy balance is more important. If you eat more short, more long, or some variation of carbohydrates in a regular diet, you will likely maximise glycogen storage, which, in combination with fat, is the bodies go to source of energy. Until that source is depleted (or being depleted quickly), would a regular release of complex carbohydrate or a go to source of simple carbohydrate be necessary (ie. endurance athletes, eg. distance cyclists).
b) The time it takes for a carbohydrate to digest or be absorbed is not solely based on the glycemic index of that food. The GI is determined by feeding a person a set glycemic load (50g of carbohydrate) prior to 8 hours of fasting. Unfortunately, carbohydrates and digestion is not that simple. How a carbohydrate is prepared (eg. resistant starch), what a carbohydrate is in combination with (fat, protein, fibre, load, fluid...), when a carbohydrate is ingested (fasted, time before last meal), all have an effect on the determination of GI.
c) The original intended purpose of the GI was to assist diabetics. To inform them of what foods may assist in regulating blood sugar. Over time, however, we became more and more aware of the complex mechanisms of digestion and diabetes which makes the GI alone, a silly measure of understanding carbohydrates and digestion.
d) When comparing what foods are 'best' when using the GI, it can be deceiving. For example, white and brown rice can be very close on the GI scale (which Scott gets wrong, both are within a range of ~40-80 and have overlap based on preparation, variety etc.). Although white rice may be more processed, this doesn't insinuate it is worse for nutrition. Both types of rice can be attenuated by considering overall diet, and goal. Brown rice will satiate appetite more because of fibre, however, fibre content in a meal has to be considered. If you're already getting your dietary reference intake for fibre in a day, or within that meal, without brown rice, it's not necessary. Furthermore, being higher in micronutirent composition may be negated by the reduced absorption in the presence of insoluble fibre in brown rice. Brown rice however, is better at satiating appetite. Therefore, your choice of rice shouldn't depend on GI, but meal composition and goal. If you have difficulty consuming your caloric requirements for the day, white rice is less satiating and easier to consume (has less of interaction with decreasing absorption of other nutrients, namely minerals and protein).
e) Insulin spikes do not exist. Insulin increases to a threshold after a carbohydrate intake (1g-300g+), which, can go above that threshold (ie. spike), but you'd require a ridiculous load (500g?). For most people, insulin spikes do not occur / have no negative effect on health.
f) The bitterness in quinoa is partially due to saponins, which needs to be rinsed out prior to preparation, otherwise may lead to gut irritation (ie. if you don't already rinse rice, you do have to rinse quinoa). Quinoa is hardly better (nutritionally similar to rice, protein, minerals, etc.), very expensive, and actually pretty destructive to South America. Not to say it isn't a choice, but, he's placing these items on a list of 'best for growth', and there is hardly anything fascinating about quinoa.
AFSamizdat
You seem to know what you're talking about, I have a question. I've been calculating my macros and it's been a learning curve but I'm getting the hang of it. Additionally, I'd like to calculate my vitamins and minerals but can't find anything online, would you point me in the right direction?
Quinton Personally I cannot recommend a tool to monitor vitamin and mineral intake, as I do not use one. With that said, I believe popular apps such as myfitnesspal give you an output of vitamins and minerals in addition to your macro nutrients based on your input. I would expect these apps to overestimate what the intake was, as they may not take into account preparation method.
Typically if you eat enough foods from different food groups, you're likely meeting your nutritional need for vitamins and minerals (ie. fruits, vegetables, nuts/legumes, meat and dairy). There are additional steps you can take to ensure some minerals are absorbed properly. Such as consuming meals that contain iron and calcium separately (eg. dairy and meat), as they compete for absorption (some are unavoidable, eg. cereal and milk). Consuming vitamin C (fruits and vegetables) with something containing iron (especially sources other than meat), may improve iron availability/absorption.
AFSamizdat
Sorry for the late reply, I've been out of the country on vacation and only just got back.
I very much appreciate you taking the time to respond back to me, this helps a lot. Sounds like I should be alright with my micro nutrients as I keep a well rounded diet. Thanks again, have a great new year!
thank you Scott..iam definitely in the right track finally ! will check your line of products immediately
+Cesar Pinto Awesome Cesar!! You will love them! High protein...and they all taste great!! muscularstrength.com/true-gains
Wtf is wrong with his accent in this video? :O
Thanks Scott! Please do a video for best post workouts foods/meals!
+Adrienne Fisher Alright I might do that! I have a pre-workout meal right here too! muscularstrength.com/exclusive/nutrition-supplements/The-best-pre-workout-meal-for-maximum-gains-and-strength
Respect for telling us all the science behind how it works. It would be nice to see your diet throughout the week, like what you eat for breakfast, lunch, and dinner every day.
+Mucteba Gurcanli Thanks man! and I posted a great full day of eating video on my site. I go over all my meals and macros and how I make adjustments if needed too!
muscularstrength.com/exclusive/nutrition-supplements/full-day-of-eating-macro-breakdown
+ScottHermanFitness But I need to be plat member :/
+Mucteba Gurcanli You can get your first month free with this link, and it's only $7.99 per month after that...just don't buy Stabrucks one day each month :D muscularstrength.com/join?hop=jhurricane
Thanks for the tips Scott , on Simple & Complex Carbs .
+Danny Tavera - you are very welcome!
Great, informative video Scott - Thanks
This really help Scott keep on going !!!!
+JUNIOR CRUZ (JUN10R760) Thanks bro!! More good stuff coming soon!!!
How are you doing with my 12 week program? Making some serious gains!? muscularstrength.com/twelve-week-transformation-challenge
Hey Scott, been watching your videos for some time. Thanks for all your info man. One of the best fitness channels on UA-cam! Much love! 👍
One of your best videos recently... Awesome
+Pierre McGee Thanks bro!! I appreciate that!!!
Thank you Scott! This video was much needed and I am adding to my favorites
Greece and thespirit of the ancient athlets our ensentors thank you jung american.We thank you very much for the enlightment.Respect!!!!
hello scott nice video very informative i would like to know about fruit carbs are they good as well? greetings from argentina
it is best video i ve ever watched from you. every week i thinks what i eat this week. it makes clear. Thanks! :)
sprouted grain bread is all I eat the past couple years made a huge difference for me
Awesome vid!!! I have been looking for this vid for a long time, its simple, informative and very detailed at the same time.. easy to understand.. Thanks man. thumbs UPP!
very helpful, thanks Scott
Great research and specific information. Thanks Scott!
I wish i saw this video sooner. I know you are probably not going to read the message Scott but thanks for great info. drastically helped my nutrition plan. subbing just for that.
Thanks for the info! Its crazy how it may seem like rice is rice, but there is a huge difference in digestion among rices
+Don Costano I know right?! You would think rice is rice, but it's not!
Wow great info. Thanks Scott
Great video Scott! all your info was spot on.
I hope to one day go from 230 to 190, this guy just might help me get there.
Another great learning video with essential info for a beginner like me. thanks!!
Another great video Scott! For the advice you were looking for... maybe a nutritional video about fats and their importance. I feel like they always get left out of the body building community. Although, I wouldn't put it past you to already have a video about that topic.
+Alex S. I have talked about it a bit in some of my videos on testosterone...but maybe I will do a more in-depth video :) Thanks for the suggestion!!
excellent advice very strait forward 😊 thanks man!
thank you so much for this video it helped me a lot. Suggestion for future video is how about eating healthy on a low budget.
Absolutely love this!!! Your such a great help. 👌 Thank you
Thank you Scott for the very informative info.
fucking love ur accent, main reason i watch ur vids
Awesome, did not know that about lentils/protein. Thanks Scott.
+Jeff Dillon Well now you know Jeff :) You're welcome!!
Don't forget it's not too late to sign up for the #ShredChallenge and be in to win some awesome prizes!
muscularstrength.com/twelve-week-transformation-challenge
Very informative!! Thanks for the info
Scott please make another video like this with other foods
I need more variety
I have learned more than a thing or two, thank you for the information (as usual)
You are awesome, Scott. :)
Always the best fitness content! Thanks Scott!
+Andres Govea Thanks a lot Andres!! You rock bro!!
awesome information brotha....
u know what u say .
..respect
I really like the information you give it's good LOL and he said Parts with and without the accent lol
I learn a ton, thanks, keep up the good work!!!
Very informative Scott, thanks!
+Robert Miller You're welcome Robert!!!
Brilliant! love this video! very educational and ideal for anyone looking for good solid advice without the crap :)
Excellent video! 👍🏾👍🏾👍🏾
Great information Scott. Always look forward to your videos. I always look at nutrition labels to make sure what the product is saying is true. Haven't had Quinoa but definitely will have that. Also lentils. Look forward to next video you do.
+Andrew Luces Thanks Andrew! I should really have more quinoa myself...it's really good!
How are you doing with my 12 week program? Making some serious gains!? muscularstrength.com/twelve-week-transformation-challenge