Fit to Transform
  • Coached by Nik
  • About
    • About Me
    • Terms & Conditions
  • Services
    • Online Coaching
    • Online Group Coaching
    • Personal Training
    • Custom Training Programs >
      • Free Programs
  • Blog
    • Podcast
  • Contact Me
    • Guest Appearances
  • Resources
    • My Links

INFORM & TRANSFORM

KNOWLEDGE IS YOUR MOST POWERFUL WEAPON

A Comprehensive Guide to Protein for Muscle Growth

3/2/2022

0 Comments

 
Picture
Free stock photo from Pexels.com.
Biology is the most powerful technology ever created. DNA is software, protein are hardware, cells are factories.
––Arvind Gupta
​Everyone knows protein is important for muscle growth.
 
But why?
 
How much do you need?
 
How often should you eat it?
 
And is it true that we can only digest and absorb 30 gr of protein at a time?
 
This article is going to answer all of these questions and more, using the latest research on the topic of protein intake and muscle growth.
 
Here’s what you’ll learn:
 
  • What protein is and its main roles within the human body
  • How protein affects muscle growth
  • How much protein you need per day
  • The best protein sources for a muscle-building diet
  • How often to eat protein and in what quantities
  • How to time protein around your training sessions
 
Keep reading to maximally stimulate your brain protein synthesis.

Read More
0 Comments

Macros 101

8/26/2021

0 Comments

 
Picture
Free stock photo from Pexels.com.
​I have learned not to bother with no-carbohydrate diets or extreme nutritional strategies. It is much better to go for a balanced approach which you can make your long-term routine.
––Joss Buttler
​If you’ve been dabbling in the fitness world in the last few years, you might have heard of macros. Short for “macronutrients”, this term refers to protein, carbohydrate, and dietary fat.
 
Tracking macros is a common approach to losing fat, gaining muscle, or simply maintaining weight. Some people track all three macros; others only track calories; and others still track a combination of both.
 
All of these methods can be effective, so your choice will depend on your personal preferences and fitness goals.
 
But how do macros work? What’s the difference between macro- and calorie-tracking? And how do you set your own macros to get the best results?
 
Keep reading to learn the answers to these questions.

Read More
0 Comments

Vegetarian-Friendly Protein Hacks

12/4/2019

5 Comments

 
Picture
Free stock photo from Pexels.com.
I don’t avoid carbs. I don’t avoid protein. I think it’s just, again, about balance and finding what works for you and your body.
––Seth Rollins
Many of my clients are vegetarians or don’t eat a lot of meat, so they are always on the lookout for “protein advice,” as one of them aptly put it. This is where I come in to save the day!
 
This article aims to cover some basic guidelines on protein intake and practical tips on how to meet your daily protein requirements if you follow a vegetarian diet.
 
The specific topics include:
 
  • How much protein do you actually need?
  • Complete protein sources
  • Incomplete protein sources

Read More
5 Comments

A Balanced Diet: What Is It and Why Do We Care?

3/26/2019

22 Comments

 
Picture
Free stock photo from Pexels.com.
​The only secret to food combination is a balance of protein, carbs and fat – they all play a key role in our health.
––Jorge Cruise
Useful Links: Part 1 | Part 2
Most of us have a general idea of what protein, carbs, and fat are (and if you don’t, you should click on the links at the top!). The tricky part is the concept of a balanced meal.
 
In today’s article, I aim to answer these questions: what does a balanced meal look like? Where do you start when you have to make one? Is there an easy way to do it, or is the art of balanced meals the privilege of those who have enough time to prepare gourmet recipes and enough money to buy organic food?

Read More
22 Comments

Protein: What Is It and Why Do We Care?

3/13/2019

7 Comments

 
Picture
Free stock photo from Pexels.com.
You’ve got to see what you put into your body, not just care about the outside of your body.
––Antonio Brown
Useful Links: Part 2 | Part 3
​What is Protein?
 
Along with carbohydrates and fat, protein is one of the three macronutrients we need to obtain from our diet. “Macro” means big, indicating that protein, carbs, and fat are present in the food we consume in higher quantities than micronutrients like vitamins and minerals. We also need higher amounts of macro- than micronutrients for optimal health.

Read More
7 Comments

    Nikias Tomasiello

    An online fitness coach who likes bodybuilding, superheroes, and bread.

    Want to work with me? Check out my services!

    Coaching

    Archives

    January 2023
    December 2022
    November 2022
    October 2022
    September 2022
    August 2022
    July 2022
    June 2022
    May 2022
    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    November 2021
    October 2021
    September 2021
    August 2021
    July 2021
    June 2021
    May 2021
    April 2021
    March 2021
    February 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018

    Tags

    All
    Assigned Female At Birth
    Assigned Male At Birth
    Beginners
    Bodybuilding
    Body Positivity
    Body Type
    Bulking
    Carbs
    Cardio
    Client Perspective
    Cutting
    Eating Disorders
    Exercise
    Fat
    Fat Loss
    Fitness
    Flexible Dieting
    Food
    Gender Diverse
    Goal Setting
    Gym
    Health
    Hiit
    Holidays
    Hypertrophy
    Iifym
    Intensity Of Effort
    Intermittent Fasting
    Intuitive Eating
    Keto
    Lifestyle
    Lifting
    Meal Frequency
    Meal Planning
    Mental Health
    Mindset
    Mini Blog
    Muscle Growth
    My Story
    Myths
    Nutrition
    Nutrition 101
    Nutrition Coaching
    People Who Menstruate
    Personal Training
    Protein
    Recipes
    Recovery
    Self Help
    Strength Training
    Supplements
    Testimonial
    Tips
    Training
    Training Frequency
    Training Volume
    Transgender
    Vegetarianism
    Women
    Workout

    RSS Feed

Follow me on social media

    Subscribe to my newsletter to receive:

    My FREE training program & nutrition guide
    Evidence-based nutrition & training content
    News & offers on my products & services

Click Here to Subscribe

Get in touch

Click Here to Contact Me
© 2018-2022 Veronica Tomasiello, known as Nikias Tomasiello – All rights reserved
  • Coached by Nik
  • About
    • About Me
    • Terms & Conditions
  • Services
    • Online Coaching
    • Online Group Coaching
    • Personal Training
    • Custom Training Programs >
      • Free Programs
  • Blog
    • Podcast
  • Contact Me
    • Guest Appearances
  • Resources
    • My Links