Category Archives: Uncategorized
By Fleur van Griensven
Stuffing your face all day long without getting fat seems like the ultimate dream for most people, right? For some people however, eating a lot with the purpose of gaining weight can be difficult. They have probably tried many things to get more calories in, but this resulted in a smaller amount of weight gain than they had hoped for. If you are one of those people, keep on reading here to find out which foods and tricks you can use to make your bulk a bit easier and more enjoyable: ….
This article might be a bit more practical than you are used to. I am not going to tell you what bulking is, the best way to do so in my opinion or whether you should bulk or cut. I might write a series of articles about bulking in the future if there is interest. For now, I just want to help by giving tips on how to make eating a lot of food easier if you are struggling to get your daily bulking calories in.
What is a hardgainer?
The term hardgainer is often used for people who find it difficult to gain weight and eat a lot of food. Sometimes there is confusion about the term hardgainer: it is thought that these people can’t gain as much weight as ‘normal’ people and are thus in a metabolic disadvantage for weight gain. This is not what is meant when someone is a hardgainer. These people can gain as much weight as everyone else. They just have more difficulty eating all the food they need to eat in order to gain weight. Often it is a lack of discipline to sustain a caloric surplus, so it is a psychological problem instead of a physiological one. That is also where the solution to this very simple problem seems to be: just eat more food and you will gain weight!
Why and when can bulking be difficult?
Simply saying eat more food to someone who is a hardgainer might not be the proper answer. There are many reasons why bulking can be more difficult for some than for others, thus recognizing them can help to counteract them.
I have listed down a few things that people encounter. This especially holds true when you bulk for a long period. Since the purpose of a bulk is to gain muscle (whilst keeping fat gain to a minimum), you will gain weight. This means that as you bulk longer your body needs more calories to simply maintain its increased weight as a result of the bulk. On top of that, you need to eat above maintenance calories or in a caloric surplus to gain muscle. So, as your weight increases you need to adjust your calories upward to maintain a caloric surplus and to continue gaining muscle.
Look below if you have encountered one of these problems whilst bulking yourself:
- Feeling full or not hungry. As said before, you are basically ‘overfeeding’ your body whilst bulking. You are eating more calories than you need in order to use the extra calories for the process of muscle building and recovery. However, physiologically you can run into some struggles: not hungry, feeling full all day and as a result not wanting to eat all the food you should eat in order to be in a caloric surplus.
- Busy all day, no time to make food or forgetting to eat. The number one answer you will get when you ask: ‘Why do you find bulking difficult?’ is going to be ‘I don’t have the time to prepare all the food’. Seriously? We live in a society where food is basically everywhere. No need to hunt for your own protein or bake your own bread. The next time you hear someone saying that they don’t have the time to make food, you just tell them to run to the nearest supermarket! Okay, no nonsense, but everyone is busy these days so it’s more a matter of making time to buy groceries or prepare meals if this helps you to keep up with a busy schedule.
- High activity levels. There are also people with a very physically active job. Compare two men: one has a 9-5 job at the office and one works in the construction sector. They both have the same weight, height and age but completely different activity levels. The daily activity, or also called PAL (=Physical Activity Level), is taken into account when calculating maintenance calories. To calculate maintenance calories the BMR (=Basal Metabolic Rate) is multiplied by the PAL. This PAL will be anywhere between 1.40-1.69 for the man working at the office, since he is considered to live a sedentary lifestyle. The construction worker can have a PAL anywhere between 1.70-1.99 . If their BMR is 1800 kcals, it gives a minimum maintenance calories of 2520 kcals for the man working at the office and 3060 kcals for the construction worker. This is a difference of 540 kcals. Making use of PAL for calculating maintenance calories will probably be a good starting point, but it might needs some tweaks here and there to find out your own true maintenance calories. To get back to the point, high activity levels can result in an increased energy expenditure and therefore require a higher food intake. This can lead to a lot of extra food that needs to be eaten, which can be difficult if you’re extremely active at work.
- Unconsciously being more active. Maybe you have noticed it yourself during a bulk: pace up and down (in Dutch: ijsberen) whilst waiting for the train and not being able to sit still for a second. Even small movements with your hands/feets, that you probably aren’t conscious of, are part of this. These movements and all the energy expended for every action that does not belong to sleeping, eating or exercise are called NEAT (=Non-Exercise Activity Thermogenesis). Physiological studies demonstrate that NEAT is modulated with changes in energy balance: NEAT increases with overfeeding and decreases with underfeeding .
A study done by Levine et al. concluded that an unconscious increase in NEAT explains why some individuals can purposely increase daily energy intake above maintenance (1000 caloric surplus for 8 weeks in this study) and still experience a lack of weight gain. Without them knowing they get more active during the day and thus partly cancel the targeted caloric surplus .
Which foods make bulking easier?
- Lower volume or foods with a high energy density. Energy density, that is the calories in a given weight of food, could affect satiety by influencing the rate at which nutrients reach receptors involved in satiety . Eating foods with a high energy density, that contain a lot of calories per 100 g of product, helps reducing the amount of food consumption required for a given level of energy intake . This comes in handy for hardgainers who can make use of eating high energy dense foods. Most of these high-energy dense foods are considered not to be rich in nutrients like minerals, vitamins and fibers and thus considered to contain ‘empty calories’. Realize that it is not so black and white and that not all energy-dense foods are bad for you. Even though one particular food might not be the healthiest option or contain a lot of nutrients, you still have to look at the diet as a whole. A few high energy dense foods are: deep-fried foods, pasta, full fat cheese, nuts and seeds.
- Making foods liquid or making shakes. There are weight gainers on the market these days, but it is also simple to make shakes high in calories yourself. These homemade shakes can be full of nutrients, among which complex carbs, healthy fats and fiber. For example, you can use oats, (full)milk, whey protein as a basis and additionally add fruits, avocado, peanut butter or even olive oil if you are a real diehard. The evidence that liquids are truly less satiating than solid foods remains inconclusive, so more research is needed . You can find out for yourself if you feel less satiated when consuming liquid calories instead of solid foods.
- Foods high in (healthy) fat. As a macronutrient, fats are relatively energy dense with 9 kcals per gram in comparison to 4 kcals per gram for both carbs and protein. They therefore are a great addition to your bulking diet. A few foods high in (healthy) fat are listed below:
– Full dairy products. These products often contain a high amount of saturated fatty acids, also called SFA’s. Those SFA’s do have a bad reputation these days. However, saturated fats are probably not as bad for our health as thought. A review performed by Lawrence and colleagues revealed that dietary saturated fatty acids (SFAs) are not associated with CAD (=Coronary Artery disease, which could result in heart failure) and other adverse health effects. At worst saturated fats are weakly associated in some analyses when other contributing factors may be overlooked. Several recent analyses indicate that SFAs, particularly in dairy products and coconut oil, can improve health . We can’t conclude that saturated fats are 100% sure not bad for our health because there still is a lot of research going on. It seems that saturated fat in dairy products isn’t so bad, but no recommendations can be made yet.
More foods which are high in (healthy) fat:
-Nuts or nut butters.
-More than 70% cacoa chocolate.
- Carbohydrates. They are the main energy source of a diet . How many carbohydrates you can consume before it becomes not that healthy is dependent on the situation. A diet which is high in sugar is probably not beneficial for your health . Some key points to keep in mind whilst bulking: limit the amount of sugar, consume enough fibre and don’t overshoot on calories.
Next to this, research indicated that carbohydrates are less satiating than protein . Consuming extra protein when protein requirements are fulfilled is thus not smart. You are probably better of eating these calories in the form of carbohydrates or fats. Another argument for not consuming excessive protein is that the TEF (=Thermic Effect of Food) is the highest for protein. This is the amount of energy needed to digest and absorb food. Since the TEF is the highest for protein, they are the hardest to digest .
There are way too many carbohydrates to sum up here, but one thing that I really like to eat when bulking are dried fruits. Raisins, figs, dates and apricots can be a great addition to your diet. Next to containing a lot of calories they do contain lots of vitamins (B1&B6), minerals (magnesium, iron, potassium, folic acid) and fiber.
Any other tips
As I said before, unconsciously being more active and thus burning a part or your whole caloric surplus can be easily tackled. Make yourself conscious of doing this and don’t get your energy expended on NEAT if you have a hard time getting a lot of calories in.
The same goes for doing cardio whilst bulking. True, numerous studies have shown that moderate to high levels of physical activity are protective against cardiovascular disease . However, cardio also burns calories depending on the time/duration/intensity and type of cardio performed. Hardgainers, who already struggle, are making it even harder for themselves. They thus need to eat the extra calories burned in order to be in the same caloric surplus at the end of the day.
Combining different products makes you able to eat more food . For example, when going out for a fancy 10 course dinner. After course 7 you are already full, but still got room for a dessert and coffee/tea with chocolate. Because you have been eating savory things, you can still eat a sweet dessert. You can also use this yourself, by making meals or even shakes where you combine sweet/savory/bitter products.
Next to that, the faster you eat the more you can eat before you will be satiated . There is a small delay in experiencing satiation. If you eat a soup half an hour before dinner, you will eat less of that meal compared to when you would only eat dinner. Thus when bulking, stop snacking just before having a meal!
There are hardgainers who think that they are gaining a lot of weight just because once in awhile they go all out and stuff their face with an enormous surplus of calories. They believe that they have consumed such an amount of food on this one day, that they also eat this much on a daily basis. It is something psychological which they are convinced of. Consuming occasionally an enormous surplus, also called binge eating, isn’t as effective as consuming a (small) daily caloric surplus. Have you ever tried drinking 5 protein shakes consecutively and 10 minutes later you find yourself on the toilet for the next hour? Still convinced that you have absorbed it all?
After reading this article, i hope you got some insight into why bulking can be more difficult for some than for others. Yes, eating a lot of food isn’t always easy. It is often more a psychological than a physiological problem which causes people not to gain the amount of weight they had hoped for during a bulk. I have listed some foods and gave some tips which will hopefully make your next bulk a piece of cake. Oh wait, with icecream and whipped cream of course, all for those extra calories which are more than welcome if you believe you are a hardgainer!
 Physical Activity level. https://en.wikipedia.org/wiki/Physical_activity_level. Retrieved on 4-11-2017.
 Levine, JA (2002). Non-exercise activity thermogenesis (NEAT). Best Practice&Research Clinical Endocrinology&Metabolism. 16(4), 679-702
 Levine, JA et all. (1999). Role of non-exercise activity thermogenesis in resistance to fat gain in humans. Science. 283(5399), 212-4.
 Kissileff, H.R. et all. (1984). The satiating efficiency of foods. Physiology of Behavior. 32, 319–332.
 Rolls, B. (1995). Effects of food quality, quantity and variety on intake. Not eating enough: overcoming under consumption of military operational ration
 Almiron-Roig, E (2003). Liquid calories and the failure of satiety: how good is the evidence? Obes Rev. 4(4), 201-212.
 Lawrence, G (2013). Dietary fats and health: dietary recommendations in the context of scientific evidence. Adv. Nutr. 4, 294-302
 Jequier, E (1994). Carbohydrates as a source of energy. American Journal of Clinical Nutrition. 59(3), 682-685.
 Bertenshaw, E (2008). Satiating effects of protein but not carbohydrate consumed in a between-meal beverage context. Physiology of Behavior. 93(3), 427-436
 Westerterp, K. (2004). Diet induced thermogenis. Nutrition&Metabolism.
 Joyner, M (2009). Exercise protects the cardiovascular system: effects beyond traditional risk factors. Journal of Physiology. 587(23), 5551-5558
 McCrory, MA (2012). Dietary (sensory) variety and energy balance. Physiology of Behaviour. 107(4), 576-583
 College Regulatie van honger en verzadiging, WUR HNE-20306 Nutritional Behaviour.
Restaurant Review: H41 in the city center of Wageningen
by Danique Haas
Last Tuesday we went out for dinner with the beasts. This year we went to H41 for a
three course meal. H41 is a very cozy restaurant located in an old wood-sawmaker
in the city center and is one of Wageningen’s most visited restaurants.
You have different three course menu’s you can choose from but we choose menu
3, which costs € 24.95. For the menu you could choose what kind of appetizer, main
course and dessert.
Soup of the day
Fried shrimps with oriental sauce
Salad with smoked chicken & almonds
Combination with steak of venison & fillet of kangaroo with H41 sauce
Steak with a mushroom cream sauce
Salmon prepared in the oven with white wine
Giant mushrooms, stuffed with nuts and Roquefort
Plate H41 (vanilla ice cream with banana, egg nogg, chocolate sauce & whipped
Chocolate trio with homemade brownie, ice cream and mousse
I chose the salad with smoked chicken & almonds as the appetizer while almost
everybody else chose for the fried shrimps with oriental sauce. The portions were
relatively big for an appetizer I must say so we were all very pleased. I also really
liked the ratio chicken vs salad which was about 50/50 since I am not much of a
For the main course we all had something different. Again the portions did not
disappoint us. I had the salmon and it was cooked really nicely. We also got salads
and French fries with mayonnaise with it. Where you would normally get a small
basket of French fries in a restaurant we now got a big bowl of fries.
For the dessert we were all same minded, almost everybody chose the chocolate
trio. If you are a chocolate addict like me it is the perfect dessert. I also really liked
the different textures in the dessert.
We really enjoyed the food and I would definitely go back another time. I thought the
prize was really good for the quality and amount of food that we got. I would rate the
food with a 8,5, service gets a 8 and the total ambiance gets a 9.
Last Saturday, our FoodCie member Koen had the spontaneous idea to go out for dinner with the FoodCie. So we did! The choice of restaurant was determined very quickly. The burgers from ‘De Kater’ were calling for us!
We arrived without a reservation on a busy Saturday night, so we obviously had to wait a little bit at the bar. Our fellow beast and bartender at de Kater, Sven, made us some nice drinks and cocktails and soon a table became available!
Koen and Ricky ordered the chicken burger, me (Eva) and Nacari ordered the bacon and cheese burger, Jasmijn had a beef skewer and Kevin was just there for the fun (and alcohol)!
Our meat was cooked medium (the way we wanted it) and seasoned nicely. Koen got a cute salad on the side instead of fries. The chicken burger had a different seasoning than last time, and Koen thought that the previous seasoning was a bit better!
Unfortunately we had to go to a festival after this dinner, so we did not get a dessert.
The final score for this restaurant:
The service was great, everything was arranged quickly and efficiently.
We are giving the general atmosphere of the restaurant a 7, this is because of the old fashioned style that they went for. Some of us liked it very much, some of us did not.
The burgers are wonderful, just like the other dishes. The price-quality ratio is great, good food for a small price.
We would definitely recommend to everybody to eat at ‘De Kater’!
By Fleur van Griensven
When a girl tells people she just started lifting, they often think that she will wake up as a Hulk the next day. They think that lifting makes women look bulky, so they shouldn’t train like men. Another thing you often hear, is that women can never get as big as men, but is that true? Do women naturally have less muscular potential than men? Or can we finally acknowledge the fact that women should train heavy too and that a lot of girls are not living up to their potential by lifting 2 kg pink dumbbells?
The natural muscular potential of women.
Popular opinion is that men have more muscular potential than women and thus can gain more muscle. However, some research indicates that women naturally have roughly the same muscle building potential. A prospective intervention study examined the influences of gender on muscle size responses to strength training. The results were that women can gain the same percentage of muscle mass compared to men during strength training .
Studies on protein synthesis came also to the same conclusion. Women have similar muscle protein synthesis rates and thus seem to build the same amount of muscle protein after training compared to men . This is however the conclusion of only a few studies, so more research is definitely needed to be 100% clear that women do naturally have the same muscle building potential. However, this is difficult because these studies take a long time and need to be well-controlled.
When women start training they do have a different body composition. Most of the times, women have less muscle mass and more fat mass compared to men. Women have +/- 12% essential body fat compared to just +/- 3% fat in men . Essential body fat is all the fat which we can not lose without it negatively affecting our physiological functions. It surrounds our organs and nerve tissues. Men and women do have a different starting point when it comes to muscle mass, but they seem to be gaining muscle mass at the same rate. Keep in mind that for the rest of this article I always compare men with a starting point to women with the same starting point, so a same body composition.
How about testosterone?
Testosterone is the most important male sex hormone. Women however do also produce testosterone, even though they have 15 times less active testosterone than men, under normal circumstances . Besides the known functions of testosterone in our body, like development of primary/secondary sexual characteristics and production of sperm, it also plays a positive role in muscle building. Testosterone is an anabolic hormone, which means that it stimulates muscle protein synthesis and thus muscle growth.
Is it then true, because women have less testosterone they also have less potential to build muscle mass? No, this is probably not the case. The testosterone functions are different in men and women. What comes next might be a bit of a complicated story with terms you never heard about, but do not worry about that and try to see the big picture in why having less testosterone as a woman is not that bad at all.
It seems that testosterone is not needed for muscle development in women because growth factors like IGF-1 and growth hormone take over the anabolic role that testosterone plays in men . This has been found in an animal study done with mice, so more studies are necessary to test if this is the case in humans too. However since women can gain muscle with lower testosterone levels, it can be safely assumed that other hormones besides testosterone are involved in this muscle building process.
Women have just as much IGF-1 and produce +/- 3 times as much growth hormone as men . This study shows that despite the fact that women have lower testosterone levels than men, they do have higher growth hormone levels. It could be possible that in women growth hormone partly takes over the role of testosterone. This explains why having less testosterone does probably not limit how much muscle women can build. People think that testosterone is the most important hormone, but there are more hormones that play a role in muscle growth.
The other (sex)hormones combined with the advantages/disadvantages women have.
Where testosterone is the most important male sex hormone, estrogen is the most important female sex hormone. Estrogen is commonly seen as the hormone that makes you fat and frail. However, its positive effects should not be disregarded. Some of these positive physiological effects are:
- It is anti-catabolic, which means that it prevents muscle loss .
- It aids in muscle repair .
- It is good for connective tissue (bones, ligaments etc.).
The bad reputation of estrogen is based on nothing more than the assumption that if testosterone is anabolic, estrogen must be catabolic. There is a lot of ongoing research and there are indications that it plays a role in muscle growth and the well-being of skeletal muscle. However, more research is needed in the future.
One big disadvantage for a lot of women these days is the use of the anti-contraceptive pill. This holds especially true for the ones containing a lot of progesterone. They do have a negative effect on muscle growth compared to not using an anti-contraceptive pill, because progesterone competes with testosterone for the androgen receptor. Basically, this comes down to less active testosterone when you take in an anti-contraceptive pill with a lot of progesterone . How much of a negative effect occurs is hard to tell, because it is very difficult to study.
Here is a practical tip which you can use to take advantage of the benefit we have being a woman. Hopefully this and more research in the future about some other topics relating the effects of hormones on muscle growth will help you get the most out of your training sessions!
- We can use a higher rep range.
There are two types of muscle fibres: Type I&II. Type I muscle fibers are known as slow-twitch muscle fibers, which makes them able to contract for a long period of time and more resistant to fatigue. Being able to contract for a long period of time could mean that women can benefit from a higher rep range. This could mean that for women to grow to their full potential, more reps per set need to be done to benefit from the type I fibres which are more resistant to fatigue and can contract longer. One study came to the conclusion that during exercise in women, a potential conversion to type I muscle fibers or no conversion at all takes place . This study looked at the muscle fibre adaptations during execution of a knee-extension exercise in both young men and women. They found a significant increase in percentage of type I fibres in young women. The study has its limitations: if the muscle fibres had been splitted into type Ia, IIa, IIb etcetera, no significant result would have been found. This also is anecdotal evidence and more research needs to be done.
Conclusion, do women naturally have less muscle building potential than men?
There is some research which indicates that women can gain the same percentage of muscle mass compared to men during strength training [1,2]. However more research is needed.
Why you see more men with a significant amount of muscle mass compared to women and why women aren’t 100% living up to their potential can be contributed to a lot of factors:
- Mostly social-cultural. There are not as many women compared to men training with weights. If they do train, some of them just do not want to build as much mass as possible. Everyone has their own goal and idea of how they want to look. That is okay, as long as you do what makes you happy and never have someone telling you what you shouldn’t or can’t achieve.
- If women go to the gym, they spend countless hours on the treadmill or playing around with pink dumbbells, that is for sure not 100% optimal if you want to build as much muscle mass as possible.
- Oral-contraceptives, which have a negative effect on muscle growth. Part of the anabolic role of testosterone will be taken over by other hormones in women, so testosterone production probably does not limit how much muscle women can build.
More information about this topic for sure will come available in the future as more and more studies are being done on this interesting topic. When that time comes we will update this article and bring you the latest conclusions.
One take home message for all the women out there busting their ass off (or on) in the gym: you probably are not less capable of putting on muscle mass than men, and the only limitations you have are the ones you put on yourself!
 Roth, SM (2001). Muscle size responses to strength training in young and older men and women. Journal of the American Geriatrics Society, 49(11), 1428-33.
 O’Hagan, FT (1995). Response to resistance training in young women and men. International journal of sports medicine, 16(5), 314-21.
 Vehrs, P (2013). Assessment and interpretation of body composition in physical education. Journal of Physical Education, Recreation & Dance, 46-51
 Wisse, B (2016, 2 March). Testosterone. Retrieved from https://medlineplus.gov/ency/article/003707.htm
 MacLean, HE (2008). Impaired skeletal muscle development and function in male, but not female, genomic androgen receptor knockout mice. FASEB journal, 22(8), 2676-89.
 Van den Berg, G (1996). An amplitude-specific divergence in the pulsatile mode of growth hormone (GH) secretion underlies the gender difference in mean GH concentrations in men and premenopausal women. Journal Clinical endocrinal Metab, 81(7), 2460-2467
 Hansen, Mette (2014). Influence of Sex and Estrogen on Musculotendinous Protein Turnover at Rest and after exercise. Exercise & Sport Sciences Reviews, 42(4), 183-192.
 Velders, M (2013). How Sex hormones promote skeletal muscle regeneration. Sports Medicine, 43(11), 1089-1100.
 Woock, C (2009). Oral Contraceptive use impairs muscle gains in young women. The FASEB Journal, 23(1).
 Martel, G (2006). Age and sex affect human muscle fibre adaptations to heavy resistance strength training. Experimental Physiology, 91(2), 457-464
By Fleur van Griensven
BCAA’s are thought to put you in an anabolic state. Some people claim that you should use them before training when you are in a fasted state to prevent muscle loss. Is this true and should we all run to the nearest shop to spare our gains? Or is it just a smart marketing strategy from producing companies?
What are BCAA’s?
BCAA’s are branched-chain amino acids. These amino acids are branched (in Dutch vertakt), which in comparison to other amino acids makes it easier for enzymes to digest. Amino acids are the building blocks of proteins. When we consume protein our body uses specific enzymes which breaks these down into smaller units, the amino acids. There are 20 amino acids which can be converted into one another. At least, that’s true for the non-essential ones. The essential amino acids need to be present in our food because the body can’t synthesize them itself. There are 8 essential amino acids: Lysine, Tryptophan, Phenylalanine, Leucine, Isoleucine, Threonine, Methionine and Valine.
The three BCAA’s are Leucine, Isoleucine and Valine. During intensive activity, muscles will convert these quickly into energy. BCAA’s are supplemented just before or during training. The reason for supplementation is to stop muscle breakdown, recover quicker and in the long run build more muscle mass and strength. 
Are BCAA’s useful?
Many studies have been done on BCAA’s. A lot of people claim that you should take them before training fasted or during training. Some studies do find an effect of supplementation, whilst others don’t. There are many promising abstracts, but they are almost always hampered by lack of dietary control and/or a low protein intake. Making real conclusions based on these studies is hard.
The effectiveness of BCAA supplementation to reduce exercise-induced muscle soreness is mixed. One randomized placebo controlled study compared a BCAA’s + carbohydrate versus a carbohydrate sports drink following 3 days of intense weight training. BCAA + carbohydrate supplementation did not improve markers of muscle damage/soreness compared to carbohydrates only. 
A randomized, double-blind, placebo controlled study concluded the opposite. Participants received a BCAA supplement or a placebo. Before and after the damaging exercise (100 drop-jumps) they measured different muscle damage variables. They concluded that BCAA administered before and following damaging resistance exercise reduces markers of muscle damage and accelerates recovery in resistance-trained males. This might be due to greater bioavailability of substrate to improve protein synthesis. 
Research which shows a net anabolic effect of BCAA supplementation before, during or after training is often used to sell these powders . Supplementing BCAA’s would eventually increase build-up of muscle. No evidence supports that ingestion of BCAA supplements is more effective than consuming a proper amount of food (protein) with respect to building muscle. In fact, there’s research to the contrary: food, and whey protein specifically, may be even more effective than a BCAA drink . This is why you can consume a whey shake before training to get into a net anabolic state. It’s cheaper than BCAA powders, comes in many delicious flavours and is more effective.
What are the costs of BCAA’s?
BCAA’s can be bought in shops and online. The prices differ per brand and they sell both powders as tablets. For example, BCAA’s from Body & Fitshop will cost you €14,90 for 500 grams. The recommended daily serving is 20 grams before or during training, so a package lasts for about 25 days. Thus, quite expensive.
The amino acids shown in the picture above (Amino X from BSN) are even more expensive. You pay €19,90 for 435 grams. The daily serving is 29 grams, so you would pay €1,33 on a daily. Are these any better than Body & Fitshop own label? They both contain the three amino acids L-leucine, L-isoleucine and L-valine but probably in a bit different ratio. The Amino X also contains L-alanine, Taurine and L-arginine and vit D3 + vit B6. Will this add any effect to the product itself? Not sure, but you will just pay for something extra next to the BCAA’s you actually want to buy.
Selling BCAA’s on the market is a smart marketing strategy, because you basically pay for only three amino acids with a bit of a nice flavour added to it. Companies make good use of this by slogans as: ‘Amino X BSN, next level technology!’ or ‘BCAA Sensation V2 only contains the perfect ratio amino acids’. Yeah right if this would all be true, would just not one product with everything be enough? Companies try to come up with new things to make us consumers think that we just have to buy the new product. Smart marketing strategy it is!
Conclusion, BCAA’s: a smart marketing strategy?
Concluded can be so far:
- The studies find a mixed effect of supplementation, but if they do find an effect are lacking in many aspects.
- They are a smart marketing strategy.
- They are expensive.
- You can get your BCAA’s from food instead which is cheaper and more satisfying.In general, there are studies that seem to show promising effects of supplementation. These however are hampered when taking a closer look. A whey shake just before training has shown to be even more effective in provoking a net anabolic response.
If you think that you need to take a serving of BCAA’s before training fasted, first ask yourself the following. Is training fasted going to be any better in losing fat than having a meal and smash the hell out of your cardio session? An article about fasted morning cardio might follow, but at the end of the day it still comes down to being in a negative energy balance. If you enjoy doing cardio first thing in the morning go ahead, but don’t get deceived by this BCAA marketing strategy, drink a whey shake and save yourself money!
 BCAA. Retreived from: http://www.eigenkracht.nl/supplementen/specifieke-supplementen/bcaa
 Wesley C. Kephart et all (2016). Post-exercise branched chain amino acid supplementation does not affect recovery markers following three consecutive high intensity resistance training bouts compared to carbohydrate supplementation. Journal of the International Society of Sports Nutrition.
 Glyn Howatson et all (2012). Exercise-induced muscle damage is reduced in resistance-trained males by branched chain amino acids: a randomized, double-blind, placebo controlled study. Journal of the International Society of Sports Nutrition
 Sharp CP, Pearson DR (2010). Amino acid supplements and recovery from high-intensity resistance training. Journal Strength Conditioning Research.
 Hulmi JJ et all (2010). Effect of protein/essential amino acids and resistance training on skeletal muscle hypertrophy: A case for whey protein. Nutrition & Metabolism.
By Wietse In het Panhuis
Probably everyone recognizes this situation: You have had a busy work week, waking up early at 7 am every morning, and going to bed at 11 pm. On Friday, you feel tired and you have the feeling that you should catch up on sleep, but you also want to go to bed later, since it’s weekend. Therefore, you decide not to set your alarm clock on Saturday and Sunday. You stay up late on Friday and Saturday, and you wake up at 11 am on Saturday and Sunday morning. Is this a good idea? Does sleeping in really help to catch up on sleep, rest and recover?
As mentioned before in my other article on sleep and rest, there is not an optimal sleep duration that works for all people (if you missed the previous article, you can read it here: https://wageningenbeasts.com/2016/12/04/optimizing-your-sleep-and-biological-rhythm/). Some people need much sleep, others need less. The reason for this is differences in habit, but also differences in genetics (and of course differences in age, but this can be neglected since the readers of this article are probably all students). Therefore, no solid recommendations can be done on how long you should sleep.
If you get less sleep than you need, sleep deprivation (the need for sleep) will accumulate. Often when you have one bad night of sleep, you will still feel fine the next day, but when this happens for a few nights in a row you will start to notice the effects of sleep deprivation. Of course I don’t have to explain to you that (chronic) sleep deprivation is bad for you and can have serious health consequences. That is probably also the reason you want to sleep late during the weekends, to get some more rest. In theory, it is true that the body needs to catch up on sleep when it is sleep deprived, so in that respect you are right. There are however other factors that play a role.
The biological clock
Like mentioned before in my previous article, the biological clock is a mechanism that (a.o.) informs the body about time: the sensation of day and night. The biological clock is a complex system, because it can be influenced by many factors (think of light, psychological factors, activity, food intake). The complexity is also the reason why the biological clock does not adapt easily to changes in the daily routine. A jet-lag is a perfect example for this. After traveling it takes some time to adjust the sleep rhythm to the new time zone. However, it takes even longer before you are fully adapted to the new time (e.g. when you don’t need an alarm clock to wake up at a certain time). A rule of thumb is: don’t mess with your biological clock! It is best for the biological clock to have a regular pattern in sleep (most important), but also in things like food intake. Big changes in these patterns disturb the clock, which could result in sleeping problems, fatigue, changes in mood, concentration, study performance and metabolism, and in more severe cases (like chronic shift-work) in diseases like diabetes, cardiovascular disease and obesity, and even mortality[1-6]. A stable clock is therefore a healthy clock.
When you wake up early during the week and late in the weekend, this is confusing for the biological clock, especially when there is a great difference between the times of waking up. For each day you go to bed and wake up at a different time, the biological clock has to adapt. When sleeping in during the weekend and waking up early on Monday again, the biological clock keeps adapting back and forth. In this way, the body does not fully get used to waking up early during the week. This could possibly be the explanation why you are feeling tired during the week.
What I personally notice, is when I am not used to waking up early, and I wake up early even though I get my hours of sleep, I am still tired. This is because the biological clock is not used to waking up at a different hour, and not because the body did not get enough sleep. When sleeping in during the weekend, the body is not well-adapted to waking up early during the week, and this can cause the sensation of fatigue.
Thus, when you are tired after waking up early for a week, the likely cause of this is that your rhythm during the weekend is different, and not because you don’t get enough sleep. The latter is of course still a possibility, and in that case you could try to go to bed earlier to see if that helps. The answer to the question: ‘Is sleeping in during the weekend beneficial?’ is therefore: No, the benefits of some extra sleep do not outweigh the disadvantage of a disturbed biological clock. If you still want some extra sleep during the weekend, the best thing to do is to go to bed earlier.
Of course this is not a very attractive message. When it is Friday, we want to enjoy our weekend by staying up late and do fun things. This message discourages that. You might accept and implement this message by enjoying your weekend in the morning instead of late in the evening, but I can imagine that you don’t want to give up your nights out. Alternatively, when you go out partying, it might be better to still wake up early (maybe one hour later than on a weekday). In this way, you will have some sleep deprivation, but you can solve this by taking a power nap during the day or by going to sleep earlier in the evening. The upside of this, is that your biological rhythm will be more stable, which will be more beneficial in the long run.
 Åkerstedt, T., Kecklund, G., & Johansson, S. E. (2004). Shift work and mortality. Chronobiology international, 21(6), 1055-1061.
 Ramin, C., Devore, E. E., Wang, W., Pierre-Paul, J., Wegrzyn, L. R., & Schernhammer, E. S. (2015). Night shift work at specific age ranges and chronic disease risk factors. Occup Environ Med, 72(2), 100-107.
 Antunes, L. C., Levandovski, R., Dantas, G., Caumo, W., & Hidalgo, M. P. (2010). Obesity and shift work: chronobiological aspects. Nutrition research reviews, 23(01), 155-168.
 Li, Y., Sato, Y., & Yamaguchi, N. (2011). Shift work and the risk of metabolic syndrome: a nested case-control study. International journal of occupational and environmental health, 17(2), 154-160.
 Trockel, M. T., Barnes, M. D., & Egget, D. L. (2000). Health-related variables and academic performance among first-year college students: implications for sleep and other behaviors. Journal of American college health, 49(3), 125-131.
 Wolfson, A. R., & Carskadon, M. A. (1998). Sleep schedules and daytime functioning in adolescents. Child development, 69(4), 875-887.
RESTAURANT REVIEW – MY ASIA
Our small but cosy town Wageningen is the decor of many cafés and restaurants. This is why the FoodCie decided to come up with something new! As friendly as real beasts are, we like to help each other by giving advice about where to eat and where NOT to eat.
Lets start this trip with some foodporn. A loooooong time ago, Ricky and I came up with the idea to go My Asia. I had never been to a Thai restaurant before and with an partial Asian boyfriend that is of course a no go. For some reason, probably too much time spended in the gym (oh no can’t be that, injurylife), it took us quite a long time to finally make the reservation. While some of you were probably hugging the toilet or waking up in a strangers bed, Kingsday was for us THE day!
Brave as we are, we decided to choose the four-course surprise menu. The appetizer consisted of several different small dishes, for example fried tempura shrimps, fishcakes and spring rolls. This time it was not save the best for last, but save the best for first! It was really delicious with a lot of different flavors.
As an in-between course they served us a turmeric soup with chicken, fried rice noodles and little sprinkles of swag (Ricky’s words). Again a great dish, although I have to say a bit heavy in flavor.
Then it was time for the main-course, which means in our case: MEAT. And with that I mean a lot of it… They depleted there pantry for us by serving crispy duck, red curry with beef slices and string beans, and a fried whole bream. All of it was cooked really well and tasted good. Ricky really enjoyed the food, which brought up some memories. Small side note: for me the coriander and mint were a bit overpowering.
We already have had the best part, right? Yes, but dessert is a good runner up. Here our ways parted and we ordered different dishes. I eat pancakes every day, so no surprise that the Thai pancake filled with icecream and whipped cream was going into my belly. A good and refreshing end of the evening. Oh, and the pancake was green, how cool is that?! Ricky was more adventures and chose the fried icecream. The ice inside was already melted, that was a small letdown, but the taste was there.
We really enjoyed the food, this restaurant is highly recommended and we are definitely going back!
We would rate the food with the number 8, service gets a 9 and the total ambiance gets a 7,5.
Ricky & Jasmijn
By Fleur van Griensven
You might have heard the saying: ‘Carbs are bad for you’ or ‘eating after 8 pm makes you fat’. A lot of people claim that this will result in fat gain. Are carbs really the enemy or are these two examples just one of the thousand misconceptions in the fitness industry? Can we actually benefit from cycling our carb intake whilst cutting? Is carb cycling the secret to get shredded?
What is Carb cycling?
Carb cycling is just what the name implies: Cycling the carbohydrate intake during the week, which translates into higher carb days and days with fewer/no carbohydrates. This is also called a non-linear dieting approach. A linear dieting approach means that the amount of calories and ratio of carbs/protein/fats remains the same every day. Thus, the non-linear dieting approach includes differences in the amount of calories, carbs, protein and fats between different days. I will try to make this clearer with an example.
If you would eat 200 g carbs, 150 g protein and 60 g fat 7 days a week you’d be following a linear dieting approach
If you would eat 250 g carbs, 150 g protein and 60 g fat on your 5 training days and 150 g carbs, 150 g protein and 60 g fat on your 2 rest days, you would be following a non-linear/carb-cycling diet.
With a carb-cycling diet, you basically manipulate your carbohydrate intake on different days of the week. Figuring out how much carbs to eat on these days is not that simple, but we will get back to that later on. In addition, I will give some tips on how to incorporate carb cycling in a diet yourself.
When can it be used and what are the benefits?
Carb cycling can be used both during a cutting (caloric deficit) and bulking period (caloric surplus). In this article, we will not cover carb cycling during a bulk. Carb cycling can be used from the start of a cut or when you go deeper into a caloric deficit. Most people will choose the second option. They do this because as calories are decreased a lot, it’s harder to stay motivated. Having different amounts of calories on different days might give you something to look forward to.
Carb cycling may have some potential benefits. Firstly, for some it gives a psychological boost and motivation to keep going. Implementing higher carb days gives you something to look forward to when dieting gets tough. The prospect of a day filled with pasta, bread or whatever carb source you’re craving can just be enough to keep on track with dieting.
Menno Henselmans, the founder of Bayesian Bodybuilding, has been talking about carb cycling in one of his interviews. Bayesian Bodybuilding uses an evidence and scientific-based approach to bodybuilding, so everything is based on scientific data. In this interview, Menno Henselmans says that there are almost no studies done on the carb cycling approach and the physiological benefits. The science about carb cycling is lacking, which I also encountered when digging deeper into this topic. Menno Henselmans believes that the few days during which the carb intake is increased, or higher carb days in general, do not have any practical physiological effect. A few days of increased carb consumption after several days lower in carbs is not enough to bring hormones related to hunger and appetite back to normal. 
There are however some studies that looked at the effect of an increased carbs intake for one or more days on a hormone that are related to hunger and appetite.
One of these hormones is leptin. Leptin is a hormone secreted (produced) by fat cells and controls both long-term energy balance and appetite. When body fat is going down during a cut, leptin production is decreased over time. This results in more and more hunger when you are deeper into a cut. Here the fun part of shoving your face with carbs comes in. Higher carb days, also called refeed days, are thought to bring the lowered leptin concentration back to a normal level. This will reduce the increased sensation of hunger (for a while), which might help you to stick to your diet.
However, recent studies did not show that a refeed or just one-high carb day can bring leptin levels back up. Yes, refeeding does give a rise in serum leptin levels, but leptin levels return to baseline (the starting point) after 24h. This means that leptin levels are not restored long-term. Switching between higher and lower carbs days is not going to do much for an improvement in leptin and thus those hunger feelings will still be there. 
Carbs are the main energy source during physical activity, because they provide the glucose that is required for energy. What most people experience is that eating more carbs will result in more energy during their training session. This results in them being able to train harder and lift more. That’s why it is recommended to have higher carbs on the heaviest training days.
How to set up your carb cycling plan? 
The most crucial thing in setting up macros for a carb cycling diet is to still have the same weekly total carb intake as you would have in a linear dieting approach. We leave aside protein and fat for the moment as they remain the same and we are only going to manipulate our carb intake on different days. Let’s go back to the example used earlier to show how you can set it up yourself.
On a linear diet, we would have 200 g carbs x 7 days = 1400 g of carbs per week.
For example, on a carb cycling diet it could look like this:
- 190 g 6 days per week and 260 g 1 day per week.
- 184 g 5 days per week and 240 g 2 days per week.
- 185 g 4 days per week and 220 g 3 days per week.
How you choose to set up your carb cycling plan is all personal preference. A few factors you can take into account are:
- How often do you train? If you only train two or three days a week, bigger carb load days might be more beneficial for you. If you instead train five or even six days a week, a more moderate spreading of carbs might be better.
- What are your heaviest training days? If adding more calories on these days gives performance a huge boost, go ahead and train the house down.
- What suits my lifestyle? Can you be a bit strict during the week and have more carbs to spend for burgers with friends during the weekend? Or would you rather have a more moderate carb intake?
Conclusion, Carb cycling: The secret to get shredded?
NO carb cycling is not the secret to get shredded. The secret to get lean is maintaining a caloric deficit for as long as needed to achieve the physique or shape you’re after. If cycling your carb intake (in whatever way you choose to do so) makes it easier to stick to your diet, carb cycling might be a good strategy. Alternatively, if you enjoy doing it and get results from it, then do it. However, keep in mind that it won’t give you better results than a linear-dieting approach with a daily constant caloric deficit. Whether you use a linear or non-linear dieting approach like for example carb cycling does not matter as long as your weekly caloric averages come out the same.
Take home message: Don’t overcomplicate the whole fat loss thing, it’s not rocket science. Stick to a caloric deficit, choose a strategy you can do consistent and rock the beach this summer!
 Henselmans, M. (Bayesian Bodybuilding). (2015, 24 February). Refeeds, Body Recomposition &
Non-Linear Diets. [Radio Podcast]. In Danny Lennon. Sigma Nutrition& Performance.
 Kolaczynski J, (1996). Responses of leptin to short-term fasting and refeeding in humans: a link with ketogenesis but not ketones themselves. Diabetes. 45(11):1511-5.
 Cheadle, N (2015, 13 November). Carb cycling for fat loss. Retrieved from https://www.nickcheadlefitness.com/carb-cycling-for-fat-loss/ on April 26th 2017
By Wietse In het Panhuis
Superfoods are a hot topic. Several people claim superfoods have high amounts of good nutrients and antioxidants, and numerous of beneficial health effects. When you eat a lot of superfoods, you will be healthy. Or will you?
What are superfoods?
Some well-known examples of superfoods are: Goji berries, cacao beans, chia seed, hemp seed, and coconut oil. According to the definition of the term superfood, a superfood is any food with a beneficial health effect. This term is actually a marketing term instead of a scientific term. There are no nutritionists, dieticians or doctors with an academic background that would promote the use of it.
Are superfoods super healthy?
Superfoods are claimed to have high levels of healthy nutrients and antioxidants, which in turn would have many health effects. Such effects include: Increases in energy and concentration, improvement of the immune system, even the prevention and curing of diseases (including cancer), anti-aging properties, and last but not least: Increases in life force! Is there any truth in any of these claims?
There is a flaw in the reasoning of articles that claim these things. You probably have seen it more than once: ‘Top 10 reasons to eat –insert superfood-‘. The superfood fights cancer, improves your eyesight, protects from cardiovascular disease, and so on. Here is an example to illustrate the reasoning behind most superfood articles is this: Superfood X contains vitamin A. A shortage of vitamin A has been shown to be bad for your eyes. Thus, when ingesting enough vitamin A by eating plenty of superfood X, these eye problems due to a shortage are prevented (true). Writers of these articles interpret this as: Eating enough vitamin A can prevent eye problems caused by a vitamin A shortage, therefore, Vitamin A is good for your eyes. Since vitamin A is good for the eyes, consuming more vitamin A is even better: You will improve your eyesight (false). Thus, superfood X improves the eyesight. In reality, vitamins (and other compounds) don’t work like that. They have a beneficial effect up to a certain point, and if you ingest more than that, it will not be more beneficial (and possibly even harmful). In superfood articles, the above described reasoning and exaggeration is often used. Hereby, the truth of a very small effect is turned into a miracle, a magic formula: When you eat this food, you will be healthy.
Superfoods are often claimed to have big effect sizes (in other words: a big impact on the body). These claimed effect sizes of superfoods are comparable to those of medicine (drugs), since medicine also has a big effect size on the body. Take anti-diabetic drugs for example: They improve glucose tolerance (an important measure in diabetes) and thereby give a significant ‘improvement’ of the situation. (This doesn’t mean that this is a good solution. It is treating symptoms, not treating the source of the problem.) In reality, single foods in general have a relatively small effect on health. There is not a single food (and thus not a single superfood) that could improve glucose tolerance like anti-diabetic drugs can, and this example goes for all drugs. However, when looking at a whole diet-lifestyle approach, big effects could be reached. It has for instance been shown that a good diet and exercise works just as well as medicine for treating diabetes. (This does not hold true for any disease. Cancer and many other diseases cannot be cured by nutrition, while chance of survival can be improved nonetheless.) So, diet and nutrition should be looked at as a whole, and not at the effects of single foods.
It is for the reason that single foods only have small health effects, that scientific studies on superfoods either find no truth in claims on single superfoods, or they conclude there is not enough evidence to support these claims. So far, there has not been a single (super)food that has miraculous health effects.
Some people swear by superfoods. They say eating a lot of superfoods everyday changed their life. They felt much healthier and energetic. In such cases, these persons often dropped their unhealthy habits, such as overeating and eating unhealthy products, and replaced these with superfoods. Undoubtedly, this is good for your health. However, when you would replace unhealthy foods with vegetables and fruits you would see the same effect. Superfoods are healthy foods in general, but they are not healthier than fruits and vegetables.
One problem that might occur when people depend on superfoods, is that they choose superfoods over vegetables because they think superfoods are healthier. This might result in a diet with little variation, while the key to a healthy diet is a varied diet. Variation in a diet assures that you get all the nutrients you need, since different foods contain different nutrients. In this way, superfoods might work counterproductive.
How expensive are superfoods?
Prices differ for different superfoods, but superfoods are generally sold in small packages with about 2 weeks worth of a daily serving. As an example, dried Goji berries from Body&Fitshop cost €4,90 for 250 grams. It is recommended to take at least 20 grams of berries per day, so a package lasts for about 12 days. Monthly this will cost you €12,15. When you look at table 1, you can see that a consumption of 20 grams of goji berries does not contribute a lot to the recommended daily intake (RDI), because this portion is small. Thus, goji berries are relatively quite expensive. Additionally, when you would eat greater amounts, this would contribute more to the RDI, but also would result in a high sugar intake.
This is only one of many examples, but in general you pay a lot for little product.
Table 1: Nutritional values of dried goji berries.
|Nutrient||Amount per 100 grams||Amount per 20 grams||% of ADH|
|Vitamin C (mg)||48||9.6||12.8%|
How are superfoods marketed?
People are often ranting on the pharmaceutical industry, since this industry has the primary purpose of making money, while not caring about the consumer’s health. It is true that a lot of money is being made in this industry and making money is always the driving force behind important decisions. However, I seldom hear people about the superfood industry. They are selling regular healthy foods for high prices, while marketing them as super beneficial for health. What they are doing is like selling tomatoes for three time the original price, and people buy it because of smart marketing. In this respect, there is little difference between the pharmaceutical industry and the superfood industry. When you read about superfoods, there is often a story behind it, like: The famous Li Qing Yuen (born in 1678) ate lots of Goji berries that grow in old protected valleys in Mongolia and Tibet. Li Qing Yuen became 256 years of age. Articles on superfoods often start with such a romantic story and then just give you a top 10 of the superfood’s (claimed) effects. Sometimes these background stories are obviously nonsense, like this example, but sometimes there are more impressive, believable stories. I remember one story about a sheep herder, who had a lot of sheep suffering from cancer. Then the sheep accidentally ate from a certain superfood, and the cancer disappeared. Of course, when common sense is used, you might find this story quite unlikely. There are however a lot of people without a background in biology and these topics. To those people, this can be a trustworthy story. Nearly all superfoods have been given a story like this, which is all part of the marketing trick.
One example of marketing superfoods is kale. As a Dutchman, you all know kale (boerenkool). Apparently, kale has been marketed as a superfood in the US. It has been called an antioxidant superstar with impressive anti-cancer effects. It’s good for this, good for that, etcetera, etcetera… Meanwhile, in the Netherlands we have been eating kale for a very long time. Is it healthy? Sure! Is it super? No. Is it expensive in the Netherlands? No. Is it expensive as a superfood? Take a guess. One funny superfood product called ‘Essential 10 Super Greens Super Food with Kale & Barley Grass’ contains kale and some other regular vegetables. This product costs €14,25 for 21 servings. That will cost you €20,- per month. One serving provides you with 20 to 35% of the RDI of fibres, vitamin C, vitamin K and calcium. This product thus contributes only a small part of the RDI of only four nutrients (there are over 20 vitamins and minerals). That means you still need to eat a lot of other foods to get everything you need. In comparison, when eating 100 grams of broccoli, this will contribute to 100% of the RDI of vitamin C, about 50% of the RDI of vitamin A, 22% of the RDI of copper, about 15% of the RDI of zinc, 14% of the RDI of fosfor, 11% of the RDI of iron, and 10% of the RDI of fibres. Broccoli is roughly said a better source of nutrients when taking portion sizes into account. 100 grams of broccoli costs €0,30 while one serving of the superfood costs €0,68. Thus, even though the above mentioned superfood might be good because of its fibre and vitamin K content (two nutrients that are more difficult to consume plenty of), it is way too expensive in relation to the small contribution to your health. (Of course it is difficult to make a 1 on 1 comparison, since you are not and you should not be eating broccoli every day, but you get the picture.)
People want to believe there are such things at superfoods, because we want to believe that we can dramatically improve our health by simply eating a few new products. The superfood industry exploits this desire by knowingly telling fairytales (such as the sheep story), and the next thing that happens is that some self-proclaimed food expert writes a book about super foods. After that, people start to blog about superfoods and how it changed their lives, and then share it on the internet. Anyone can write anything they want, while it is not checked whether the facts are true. Subsequently, other people will believe the claimed facts because they are uninformed, and have a strong desire to do what is best for their body. More and more people will start buying foods and spreading the word on the amazing effects of superfoods. This is a vicious circle that keeps expanding. It is brilliant marketing from the superfood industry.
Conclusion – superfoods: yay or nay?
Concluding so far:
- The term superfood is a term invented as a clever marketing strategy
- Superfoods are healthy, but they are not healthier than regular foods
- Superfoods are expensive
Superfoods: yay or nay? NAY!
In general, superfoods are a waste of money if you buy them because you think they are super healthy. Are superfoods bad for you? No, they are healthy products, but you still need variation in your diet. If you like your money, you are better of buying regular fruits and vegetables, because they are equally healthy and much cheaper. Buying regular fruits and vegetables will save you a lot of money. Of course, when you buy superfoods for their taste, that is totally up to you.
If you love eating superfoods and are feeling great by doing it, please feel free to do so. The message of this article is: Just don’t get deceived by this marketing strategy. There are no magical formulas for being healthy.
 Gillies, C. L., Abrams, K. R., Lambert, P. C., Cooper, N. J., Sutton, A. J., Hsu, R. T., & Khunti, K. (2007). Pharmacological and lifestyle interventions to prevent or delay type 2 diabetes in people with impaired glucose tolerance: systematic review and meta-analysis. Bmj, 334(7588), 299.
 Bessen goji- gedroogd (NEVO-code 3445), NEVO-online versie 2016/5.0, accessed on 31-03-2017. http://nevo-online.rivm.nl
Amount: Food: What:
500g Lean beef steak Cut
2 Onions Chopped
3 cloves Garlic Chopped
3 dL Water
3 tbs Sweet soya sauce (Ketjap Manis)
4 Potatoes Pealed
1 tbs Laos Pealed and chopped
Bit of Palm sugar (Gula Djawa)
2 Bay leaf
2 ts Nutmeg
…. Salt & peper
- Make the Bumbu by pealing and chopping the garlic, onion and laos. Now add the Bay leafs and Clove(s).
- Peal the potatoes and cut them into slices.
- Take a hot Wok with some oil and fry the sliced potatoes.
- Slice the meat into cubes and with the margarine bake them until they are light brown.
- Add the Bumbu.
- Bring it to the boil and add the Sweet soya.
- Wash the tomatoes, chop them and add.
- Lower the fire to its lowest and let it sit for approximately 2 hours until the meat is cooked and the sauce is thickened.
- Add the fried potatoes and stir gently.
- Lastly remove the Bay leafs and Clove(s).
Take some nice cooked rice and enjoy this lovely traditional Jakarta dish!
|Whole dish (without rice)||Per person|