Name: goperformance & fitness
Address: 201 Highway 74 South, Peachtree City, GA, 30269, US
Telephone: (770) 692-0782

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Downside of Calorie Deficits and Surpluses

Maintaining a calorie deficit , where the body consumes fewer calories than it expends, is a common strategy for weight loss. However, this approach can have significant downsides, particularly concerning nutrient intake. When calorie intake is restricted, it becomes challenging to consume sufficient quantities of essential nutrients such as vitamins , minerals , and fiber . It can become easy to avoid certain foods or starve oneself into eating less than one may need. In a calorie deficit, the limited food quantity can lead to deficiencies, resulting in symptoms like fatigue, weakened immunity, and impaired cognitive function. Balancing calorie reduction with nutrient ....
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Is Leftover Pasta Actually Healthier?

Here’s your blog post featuring the science behind leftover pasta and a simple, high-protein Banza (Barlow-style) pasta recipe to go with it: Leftover Pasta Is Actually Healthier? Here’s the Surprising Science + A High-Protein Pasta Recipe What if we told you that your cold leftover pasta might actually be better for your blood sugar than the fresh, steamy bowl you ate last night? Sounds like another health rumor, right? This one’s real—and backed by science. In this post, we’ll break down why leftover (and even reheated) pasta can lead to lower blood sugar spikes, and we’ll finish with an easy, high-protein pasta ....
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Caffeine - Friend or Foe

By: Noah Renz, Masters Nutrition and Human Performance Caffeine, a natural stimulant found in coffee, tea, and certain sodas, can have both beneficial and potentially harmful effects depending on various factors, including individual sensitivity, dosage, and timing. Here’s a breakdown of when caffeine can be helpful and when it might become harmful: Helpful: Improved Alertness and Concentration : Caffeine is known for its ability to enhance alertness, concentration, and cognitive function. It can be beneficial when you need a temporary boost in mental performance, such as during work or study sessions. Enhanced Physical Performance : Caffeine can increase ....
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For Women Only - Fat Loss Myths

There are several myths about fat loss for females that need to be debunked. Here are a few common ones: 1. Myth: Women should avoid strength training because it will make them bulky. Fact: This is a prevalent misconception. Strength training is crucial for women’s fat loss and overall health. It helps build lean muscle mass, which increases metabolism and promotes fat burning. Women generally do not have enough testosterone to develop bulky muscles unless they specifically train and eat for that purpose. 2. Myth: Women should only do cardio for fat loss. Fact: While cardiovascular exercise is beneficial for burning calories and improving cardiovascular ....
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What Is Eccentric Training and Why It's Important

Why Eccentric Training Is Important The Overlooked Key to Strength, Control, and Injury Prevention Most people walk into the gym thinking about the lifting part of an exercise. But what if we told you that the most valuable phase isn’t the push, press, or pull… it’s the lowering ? Welcome to the world of eccentric training —a game-changing approach that can help you get stronger, move better, and stay injury-free, no matter your fitness level. Let’s break down what it is, why it matters, and how to use it in your workouts. What Is Eccentric Training? Every strength movement has three phases: Concentric : the lifting ....
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Macronutrients - Explained

Macronutrients, also known as macros, are the three main categories of nutrients that provide energy and are essential for proper bodily function. They include carbohydrates, proteins, and fats. 1. Carbohydrates : Carbs are the body’s primary source of energy. They are found in foods like grains, fruits, vegetables, and legumes. Carbohydrates can be further classified into simple carbs (found in sugar, sweets, and processed foods) and complex carbs (found in whole grains, vegetables, and legumes). They are important for fueling the body and supporting brain function. 2. Proteins : Proteins are essential for building and repairing tissues, supporting muscle ....
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How Your Environment Impacts Your Diet

How Your Environment Impacts Your Diet By: Noah Renz, Masters Nutrition and Human Performance ENVIRONMENT Have you ever thought about how your environment has shaped the person you are today? Whether you like it or not, you are being constantly formed with small little unnoticeable nudges all around you. Many things influence the way you eat, such as the people you surround yourself with, the community you live in, the type of job you have, and the size of plates that you use. All these seemingly inconsequential factors around us are nudging us in the direction we want to go or subconsciously sabotaging our goals. MINDLESS EATING There was a study that ....
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Benefits of Strength Training for Kids

When it comes to physical activity for pre-pubescent children, resistance training often takes a backseat to popular ball sports. However, what if we told you that resistance training not only offers numerous benefits but also has a lower risk of injuries compared to many ball sports? In this blog post, we will explore the advantages of resistance training for children and debunk the misconception that it is unsafe. Let’s dive in! 1. Building Strong Foundations: Resistance training lays the groundwork for a lifetime of physical health and strength. By engaging in age-appropriate strength exercises, children develop proper movement patterns, improve muscular strength, ....
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Myth - Too Bulky

We hear these comments all the time – “I don’t want to build too much muscle mass. I don’t want to be bulky.” Let’s talk about reality. The average male could potentially build 35–45 pounds total of muscle over the course of their lifetime. For a female, the potential is to build 20–25 pounds over the course of a lifetime. This is assuming their training is scientifically based, their nutrition is adequate for muscle growth, and they’ve started a program early in life (around their 20s). Here’s what to expect yearly in terms of muscle mass growth if you’re starting to train younger (18–30 years): ....
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How Alcohol Impacts Fat Loss

Alcohol is sometimes considered the fourth macronutrient. Alcohol contains 7 calories per gram. Alcohol consumption can have various effects on fat loss and body composition. Here are some ways in which alcohol can impact fat loss: 1. Increased calorie intake: Alcoholic beverages are calorie-dense, containing about 7 calories per gram. Regular consumption of alcohol can significantly contribute to calorie intake, which may hinder fat loss efforts if it leads to a calorie surplus. Additionally, alcohol can lower inhibitions and lead to overeating or making unhealthy food choices. 2. Disrupted metabolism: Alcohol is prioritized as a fuel source by the body, meaning that when ....
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Downside of Calorie Deficits and Surpluses

Is Leftover Pasta Actually Healthier?

Caffeine - Friend or Foe

For Women Only - Fat Loss Myths

What Is Eccentric Training and Why It's Important

Macronutrients - Explained

How Your Environment Impacts Your Diet

Benefits of Strength Training for Kids

Myth - Too Bulky

How Alcohol Impacts Fat Loss

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