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Starting a strength training regimen? Here’s what to eat when, to lose weight

December 17, 2018

Last May, 27-year-old Icelander Hafthor Julius Bjorns-son, renowned for his role as “The Mountain” Gregor Clegane in “Game of Thrones,” won the World’s Strongest Man competition. At 6 feet, 9 inches tall and weighing over 390 pounds, Bjornsson eats eight meals a day, while lifting tons of weights.

His meals consist of lean meats, grains, vegetables and healthy fats found in avocados and peanut butter. He’s said: “I eat quite healthy for a big guy... but you get sick of eating all the time. Today, I was supposed to have chicken with sweet potatoes and greens.

Because I didn’t want that, I had salmon. We have very good fish in Iceland.”

It’s true that high-protein foods are good to eat after resistance exercising to encourage muscle building. But did you know that eating protein after working out — if you eat the right amounts also can help you lose weight?

That is effective because refueling with protein after your muscle-strengthening activities increases the amount of energy-burning muscle mass you build, and that uses up extra calories. Just make sure you don’t eat ever-more total calories as you exercise more!

To take advantage of the muscle building and weight loss:

• Eat protein up to two hours after working out to take advantage of the protein synthesis it fuels.

• Enjoy protein from salmon, trout and skinless chicken.

• Eat 20-30 grams of protein (it’s the equivalent of 4 ounces cooked salmon or 3.5 ounces grilled chicken breast).

Mehmet Oz, M.D., is host of “The Dr. Oz Show,” and Mike Roizen, M.D., is chief wellness officer and chair of Wellness Institute at Cleveland Clinic. To live your healthiest, tune into “The Dr. Oz Show” or visit www.sharecare.com.

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