Alan Ritchson's Easy Diet to Stay Under 10% Bodyfat & Build Muscle

20 Aug 2024 (29 days ago)

Alan Ritchson's Diet and Fitness

It is recommended to prioritize free-range eggs over cage-free, as the former guarantees a certain amount of outdoor space for the chickens.
Alan keeps a supply of cage-free eggs as a breakfast staple.
Instant oats are highly processed and have a higher glycemic index than regular or gluten-free oats. It is suggested to eat gluten-free overnight oats to reduce the glycemic impact and improve gut health.
A meat and cheese taco with two pieces of swiss cheese, turkey meat, and mustard is a good lunch option. However, it is recommended to use lower-fat cheese, double the meat, and choose higher-quality meat without preservatives. (00:06:33)
It is recommended to use avocado oil mayonnaise instead of soybean oil mayonnaise because it is more stable and less likely to oxidize.
Good Culture brand cottage cheese, high-protein yogurt, and string cheese are good snack options.
Consuming large amounts of spinach and almonds can lead to a buildup of oxalates in the body, which can be harmful.
Arugula and baby kale are good low-oxalate alternatives to spinach.

Casein protein is better to have before bed than earlier in the day. (00:15:34)
Taurine is effective at helping to prevent cramping, taking 1 to 3 grams prior to workouts can help.

Ritchson believes strength training is the most important factor in building muscle, followed by protein intake, and then calories.
Reducing your eating window and putting yourself into a calorie deficit can help with weight management.
As you age, it becomes more difficult to outrun a bad diet, so it's important to find a balance between eating healthy and working out.

A study revealed that eating patterns in European countries are structured around breakfast, lunch, and dinner, while in the United States, there is no consistent pattern except for a period of fasting between 1:00 a.m. and 6:00 a.m. (00:03:14)