How much?
1 tbsp
When?
Pre-workout/ Supper
With?
Portion of fruit / Shake with whey protein / low carb bread / just Naked Nuts!
Why?
For those who already practice physical activity, but don’t notice significant changes in body composition. To adjust your diet, increasing the use of your fat as a source of energy and reducing your carbohydrate intake can be a good strategy, especially around workout time.
How much?
1 tbsp
When?
Breakfast/ Afternoon Snack
With?
Mini Rice Cracker / Nonfat Yogurt / Low Carb Pancake
Why?
It increases satiety by stimulating hormones and affecting a slower digestion.
Rich in tryptophan, amino acid, serotonin precursor, reducing binge eating moments.
How much?
2- 3 tbsp
When?
Breakfast/ Snacks/ Supper
With?
Brown Bread / Tapioca / Sweet Potato / Pancake / Waffle
Why?
Enriches the caloric value. Provides energy slowly for long workouts. Provides amino acids, fatty acids and minerals for muscle contracting, hormone formation for recovery.
