PT vs. AI - Del 2
Jag ska erkänna att kostrådgivningen aldrig har varit min starka sida. Inte för att jag känner att jag saknar kompetens utan för att jag inte tycker det är kul att jobba med. De flesta av mina klienter får riktlinjer på kost snarare än ett strikt kostschema. Jag gör en snabb uträkning på energibehov, låter dem regga alla de äter i Lifesum och ser till att allt ser bra ut. Vill klienter ha mer hjälp än så skickar jag dem vidare till en kostrådgivare. De flesta personliga tränare jag känner jobbar på ungefär samma sätt.
Så för mig är det extra intressant att se vad en AI kan bidra med på kostfronten. Kan den hjälpa mig med det som jag tycker är mindre kul? Eftersom det här är Del 2 i min serie är det dags att vrida upp svårighetsgraden lite (Del 1 hittar du här)
Vi börjar från början med frågan:
Kan du hjälpa mig räkna ut mitt energibehov?
Sure! To calculate your TDEE (Total Daily Energy Expenditure), you'll need to know your BMR (Basal Metabolic Rate) and your activity level.
Your BMR is the number of calories your body burns at rest to maintain basic bodily functions such as breathing and digestion. You can calculate your BMR using the Harris-Benedict equation:
For Men: BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) - (5.677 x age in years)
For Women: BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) - (4.330 x age in years)
Once you have your BMR, you'll need to adjust it based on your activity level.
Sedentary (little or no exercise): BMR x 1.2
Lightly active (light exercise or sports 1-3 days a week): BMR x 1.375
Moderately active (moderate exercise or sports 3-5 days a week): BMR x 1.55
Very active (hard exercise or sports 6-7 days a week): BMR x 1.725
Extremely active (very hard exercise or sports, physical job or training twice a day): BMR x 1.9
TDEE = BMR x Activity Level
Tack! Mitt BMR är 2500 och min aktivitetsnivå är 4. Hur mycket ska jag äta om jag önskar gå ner 5kg i fett samtidigt som jag behåller muskelmassa?
TDEE = BMR x Activity Level = 2500 x 1.725 = 42,875
It is recommended that to lose weight, you should eat fewer calories than your TDEE. The most effective way to lose weight is by burning more calories than you consume. To lose 1 pound of fat, you need to burn 3,500 more calories than you consume. To lose 5 kg of fat, you will need to burn 17,500 more calories than you consume.
To lose weight and maintain muscle mass, you should aim to eat at a calorie deficit of 250-500 calories per day, so you lose weight at a steady and healthy rate of 0.5-1 kg per week.
So, you should eat at a calorie intake of: TDEE - (0.5-1)*3500 = 42,875 - 1750 = 41125 - 3500 = 37625 - 3500 = 34125
Super! Jag har dålig fantasi. Kan du ge mig en exempelmeny på hur en dag skulle kunna se ut med frukost, lunch, middag och snack?
Sure! Here is a sample menu for a vegetarian diet with a calorie intake of 34125 calories per day:
Breakfast (750 calories):
1 cup of oatmeal made with 1 cup of almond milk and topped with 1/2 cup of mixed berries, 1 tablespoon of chopped almonds, and 1 tablespoon of maple syrup.
1 scrambled egg with 1 tablespoon of diced bell pepper and 1 tablespoon of diced onion.
1 small banana
Lunch (1000 calories):
Whole wheat pita stuffed with 1/2 cup of chickpeas, 1/4 cup of diced tomatoes, 1/4 cup of diced cucumber, 1/4 cup of diced red onion, 1 tablespoon of chopped parsley, 1 tablespoon of lemon juice, 1 teaspoon of olive oil, salt, and pepper.
1 cup of Greek yogurt with 1/2 cup of mixed berries and 1 tablespoon of honey.
Dinner (1100 calories):
1 cup of quinoa cooked with 1 cup of vegetable broth, 1/2 cup of diced carrots, 1/2 cup of diced zucchini, 1/2 cup of diced onion, 1/4 cup of diced red bell pepper, 1 tablespoon of chopped cilantro, and 1 tablespoon of olive oil.
1 cup of steamed broccoli.
1 small apple
Snacks (500 calories):
1 small hummus wrap with 1/4 cup of hummus, 1/4 cup of diced cucumber, and 1/4 cup of diced bell pepper wrapped in a whole wheat tortilla.
1/2 cup of baby carrots with 2 tablespoons of ranch dressing.
Ser bra ut men vissa dagar har jag väldigt begränsat med tid. Kan du sätta ihop en menu som är riktigt lättlagad och går supersnabbt?
Sure! Here is a simple and fast menu for those days when you have limited time:
Breakfast (400 calories):
1 cup of Greek yogurt with 1/2 cup of mixed berries and 1 tablespoon of honey.
1 hard-boiled egg.
Lunch (500 calories):
1 cup of vegetable soup (such as lentil or minestrone soup) with 2 slices of whole wheat bread.
1 small apple
Dinner (600 calories):
1 cup of whole wheat pasta with 1/2 cup of marinara sauce and 1/2 cup of steamed vegetables (such as broccoli, bell peppers, or zucchini).
1/2 cup of steamed green beans.
Snacks (200 calories):
1/2 cup of baby carrots with 2 tablespoons of ranch dressing.
1 small banana
Och om jag vill ha en vegetarisk dag med 4000kcal och 150 gram protein?
Breakfast (700 kcal, 30g protein):
2 cups cooked oatmeal with 1/2 cup blueberries, 1/4 cup chopped walnuts, and 2 tbsp maple syrup
2 scrambled eggs with 1/4 cup diced bell pepper and 1/4 cup diced onion
8 oz glass of orange juice
Snack (150 kcal, 10g protein):
Greek yogurt with 1/2 cup berries and 1 tbsp honey
Lunch (800 kcal, 30g protein):
Grilled portobello mushroom burger with avocado, lettuce, and tomato on a whole wheat bun
1/2 cup quinoa
1 cup roasted vegetables (e.g. bell peppers, eggplant, zucchini)
Snack (250 kcal, 15g protein):
1 cup edamame
Dinner (1000 kcal, 40g protein):
Lentil and vegetable curry with 1 cup brown rice
1/2 cup chickpeas
Snack (500 kcal, 20g protein):
Smoothie made with 1 banana, 1 cup spinach, 1/2 cup frozen berries, 1/2 cup Greek yogurt, and 1 scoop protein powder
Total: 4000 kcal, 150g protein
Jag känner mig själv nog bra för att veta att jag kan hålla den här dieten nu när jag är motiverad. Vad ska jag göra för att se till att detta blir hållbart även på lång sikt?
There are several strategies you can use to help you stay on your diet:
Plan ahead: Plan your meals and snacks in advance and make sure you have all the ingredients you need on hand. This can help you avoid the temptation of eating something that is not part of your diet.
Keep healthy options readily available: Make sure you have healthy options available for when you get hungry. This could be fruits, vegetables, nuts, seeds, or a homemade protein shake.
Make a grocery list: Before going to the grocery store, make a list of the foods you need to buy. This can help you stay focused and avoid impulse buying of unhealthy foods.
Track your progress: Keeping a food diary or using a diet tracking app can help you stay on track and hold yourself accountable.
Allow yourself to indulge occasionally: Depriving yourself of your favourite foods can lead to feelings of resentment and make it more difficult to stick to your diet. Allow yourself to indulge in small amounts occasionally and you will be less likely to feel deprived.
Find healthy substitutes: Instead of cutting out your favourite foods altogether, try to find healthy substitutes.
Find a support system: Surround yourself with people who are supportive of your goals and can offer encouragement and advice.
Be mindful of your triggers: Pay attention to what causes you to deviate from your diet. Identifying your triggers can help you find ways to avoid them.
Remember, change takes time and effort, and slip-ups are normal. Be kind to yourself and keep trying. Also, it is always good to consult a dietitian or a doctor before making any drastic changes to your diet.
Ok, här gör AI ett mycket bättre jobb än vad jag som PT kan göra. På 1 sekund får jag recept helt enligt mina önskemål. Jag kan be om mat som baseras på ris, som passar med koreander eller som endast innehåller 3 ingredienser. Och är jag inte nöjd ber jag om ett nytt recept och får detta levererat till mig på 1 sekund.
Kan AI ge mig bra svar på ämnen som är omdebatterade? Vi testar…
Bör jag undvika GMO?
The debate over whether genetically modified organisms (GMOs) are safe to consume is ongoing and can be complex. Some people choose to avoid GMOs because they are concerned about the potential health and environmental risks associated with them. Others believe that GMOs are safe and can help improve crop yields and reduce the use of pesticides.
It's important to note that GMOs are currently used in many food products, such as corn, soybeans, and sugar beets, which are used as ingredients in many processed foods.
The safety of GMOs has been studied extensively by scientists, but the studies have not yet reached a consensus, some studies suggest that GMOs are safe to eat and have the potential to provide benefits such as increased crop yields and reduced use of pesticides, while others suggest that GMOs may have negative effects on health and the environment.
The use of GMOs is regulated by different countries, for example, in the United States the FDA, USDA, and EPA are responsible for evaluating the safety of GMOs. In Europe, the European Food Safety Authority is responsible for evaluating the safety of GMOs.
Hmm. AI verkar inte veta mer än jag vet. Tyvärr vet den inte heller mindre
Vilka kosttillskott kan jag överväga att ta om jag vill öka prestationsförmågan?
There are several supplements that are commonly used to enhance athletic performance. However, it's important to note that the effectiveness of these supplements can vary depending on the individual, and they should be used in conjunction with a healthy diet and regular exercise.
Creatine: Creatine is an amino acid that is found in meat and fish. It is stored in the muscles and used as a source of energy during high-intensity exercise. Studies have shown that creatine supplementation can increase muscle strength, power and endurance.
Beta-alanine: Beta-alanine is an amino acid that can help increase muscle endurance and decrease muscle fatigue.
Caffeine: Caffeine is a stimulant that can help improve focus, alertness, and endurance. It is found in coffee, tea, and many energy drinks.
Protein powder: Protein is essential for muscle growth and repair. Consuming adequate amounts of protein can help support muscle recovery and growth. Protein powder is a convenient way to increase protein intake, particularly for vegetarians and vegans.
Branched Chain Amino acids (BCAA): BCAA's are a group of three essential amino acids (leucine, isoleucine, and valine) that are important for muscle recovery and growth.
Nitrate: Nitrate can help improve blood flow and oxygen delivery to muscles, which can lead to improved endurance and power. Nitrate is found in green leafy vegetables, beets, and beet juice.
Vitamin D: Vitamin D is important for overall health, including muscle function. Low levels of vitamin D have been linked to muscle weakness and poor athletic performance.
It's important to note that supplements are not regulated as tightly as pharmaceuticals and the quality and purity of supplements can vary widely.
Tack! Kan du berätta lite mer om vad forskningen säger om kreatin?
Creatine supplementation has been extensively studied for its effects on performance enhancement, particularly in high-intensity exercises and sports.
Creatine is a naturally occurring compound that is stored in the muscles and used as a source of energy during intense physical activity. Supplementing with creatine has been shown to increase muscle creatine stores, leading to improved performance in short-duration, high-intensity activities such as weightlifting and sprinting.
Multiple studies have shown that creatine supplementation can increase muscle strength and power, improve endurance and performance during repeated high-intensity exercises, and also reduce muscle damage and inflammation.
It is important to note that the effects of creatine supplementation may vary depending on factors such as an individual's baseline creatine stores, diet, and exercise routine. Additionally, while creatine supplementation is generally considered safe, there are potential side effects, such as weight gain and gastrointestinal discomfort, that should be taken into consideration.
In conclusion, scientific evidence supports the use of creatine supplementation as an effective way to enhance performance in high-intensity activities.
Vad jag än frågar om och vilken fördjupning jag än ber om får jag ett utförligt och välformulerat svar tillbaka. Konstruktionen av kostschemat är bättre än vad en PT kan göra. Variationen och flexibiliteten i måltiderna är bättre än vad en PT kan göra. Svaren levereras snabbare än vad en PT kan göra. Informationen är mer uppdaterad gällande forskning än vad en PT kan hålla sig. På den här punkten är det en överlägsen seger för AI. Den kanske inte klarar sig helt själv ännu. En kunnig person bör dubbelkolla att det inte blivit fel någonstans (det händer). Men jag ser det som ett måste att personliga tränare i framtiden använder verktyg som detta i sitt arbete. Både för att spara tid men också för att göra ett bättre jobb
