How many calories are in a typical meal?

We believe strongly that the quality of the inputs is far more important than the number of calories in a meal. All calories are not created equally (that’s old science) and different foods affect our biological systems (hormonal, metabolic, etc.) in different ways. In our experience, fixating on the number of calories tends to do more harm than good for the average person trying to reach their health and fitness goals. We believe that the simplest and most effective way to reach your goals is to focus on eating real (not processed) food that is prepared from clean and wholesome ingredients. Instead of focusing on the numbers, we want you to focus on how our food makes you look, feel and perform.

Are all of your meals gluten free?

Absolutely. Though not everyone has a gluten intolerance, research has shown that more and more people have gluten sensitivities (without even knowing it.). We also focus on using clean and wholesome ingredients rather than processed foods, which makes avoiding gluten far easier. In addition to a completely gluten-free menu, our menu is also dairy- and egg-free.

I live an active life. How do I know I’m getting enough protein?

Don’t worry, we also live active lives. But to be safe, we have partnered with a registered dietitian to ensure that not just each recipe is well-balanced and carefully composed, but also that each daily menu is thoughtfully structured to maximize nutrient density and diversity.

Will I lose weight on one of your meal programs?

Our programs are designed to provide you with all of the nutrients you need to live an active and healthy lifestyle. We carefully craft each recipe and structure each day’s worth of meals to ensure that you’re looking, feeling and performing your best – both mentally and physically. For some, this may mean shedding a few excess pounds. For others, this may mean providing an adequate balance of nutrient density and diversity to fuel your days. In any case, you can rest assured that by living the V+B life, you’ll be eating delicious, nutritious, well-balanced meals. But hey, if that’s not enough, you can always walk/run to our production facility to pick up your meals yourself (no charge).

Are all of your ingredients certified organic?

Depends. Do you work for the USDA? (Joke). We believe more in working with farmers and growers who utilize sustainable and organic farming practices than in working strictly with those who are certified organic. For many small, local farmers and growers, the official organic certification process is simply cost prohibitive and too time consuming a process to undertake. We partner only with those who share our high standards; those willing to work longer hours to protect the land and the plants and animals on which we all depend. Ultimately, our philosophy on this topic is simple – we strive to establish lasting relationships with good people who are doing great things.

What to eat before and after strength training

What should I eat before a workout? What should I eat after? If you’re not asking yourself these questions, it might be time to rethink how you approach fitness.

Pre-workout nutrition.

Before your workout, the goal is making sure you have enough energy. If you’re exercising in a way that is reasonable for your fitness level and finding it hard to complete, you may not be fueling correctly. Keep in mind that if you’re trying to complete exercises while tired, you may increase your injury risk by doing moves incorrectly.

The macronutrient goal before a workout is high carbohydrate, moderate protein, and low fat.

Carbohydrates provide your body with its preferred source of energy - glucose! If your body does not have a preferred energy source available, it can turn to muscle as a source of energy. This process is quite inefficient, not to mention detrimental to your progress if you’re trying to build muscle.

This ratio becomes more carbohydrate and less protein and fat the closer you get to a workout. If you’re exercising within one hour of eating, your pre-workout snack should be almost all simple carbohydrates. This is because simple carbohydrates provide your muscles with quick energy whereas fat takes the longest to digest and can leave you feeling sluggish.

Pre-workout foods might include:

Fruit
Dried fruit including dates
Rice cakes
V+B Cashew Vanilla Apricot Energy Bites

These provide you with REAL energy from simple carbohydrates - not a fake energy rush that you get from a caffeinated pre-workout!

Post-workout nutrition.

After your workout, the goal is recovery so that you’re ready for the next time you hit the (home) gym. This is especially important for strenuous exercise that depletes your energy stores.

After a strength training workout, your macronutrient goals are high protein, moderate carbohydrate, and low fat. The protein promotes muscle protein synthesis, the carbohydrate replenishes glycogen stores, and the low amount of fat helps these macronutrients get to work faster because, again, fat is slowest to digest.

However, there’s a caveat to this. If this is also a good time for a balanced meal, go for the meal! There is no benefit to doubling up on a protein shake and dinner. If a calorie deficit is your goal, this can actually hinder your progress. Remember that protein in and of itself does not build muscle - strength training builds muscle!

As for the amount of protein, you should aim for 15-25g of high quality (complete) protein. You can calculate your personal protein needs based on your body weight. For every kilogram of body weight, you want 0.3-0.4 grams of protein. Here’s an example: if you are 150lb, this would be about 20-27g of protein. A high quality protein contains all of the essential amino acids

Post-workout foods might include:

Smoothie with protein powder
Toast and hard boiled eggs
Protein oats
Gouter Matcha Melk

What about nutrient timing?

Some athletes with high training needs benefit from nutrient timing, but for most people, your overall intake is what matters most. Aim for a well-balanced diet with a variety of whole foods to support your exercise and overall health!

And remember that everyone is different - we have varying genetics, goals, metabolisms, and so on! Our personal needs can even differ day to day depending on what else we’ve eaten or what workout we’re completing. Use this article as a guide to find what works best for you, and make sure to take note of how you feel during a workout and how well you recover.

more than food

more than food