Should I have Liquid or Solid Calories?

I have long been a proponent of using liquid calories when in need or for sport specific use.

However recently it has become a “hot” topic, yet once again [sigh]

Well here is the blunt plain truth of fat loss and performance nutrition in a liquid filled capsule for you.

Liquid calories are a detriment to your fat loss success.

Liquid calories are a secret weapon to your ultra marathon run/hike/bike or swim program.

OK so the most assumed benefit of liquid calories is that it gets in faster.  YUP you got it… the calories get in faster, but you might also assume and learn you are correct in is that they get in faster, are mostly sugars and therefore spike insulin for increased fat storage faster.  Not only that, intake of carbs are directly linked to the stoppage of fat burning for energy, so that is a double edge sword for the fat master there.

I DO like to consult my “ultra” athletes to use liquid calories more often than not and I do recommend them for any one serious in gaining weight (muscle and fat).

Most people mistake liquid nutrition with calories.  They are not the same.

Liquid Nutrition is just that.  It is a specific sports nutrition or medically formulated drink for optimal performance or even more simply for some, to stay alive.

Liquid Calories is the crap we keep justifying to the point it is single headedly the route of all fat burning evils.  I am a fan of the real sugar over the fake sweeteners type of nutritionist, but when it comes down to it, I have to be real and honest and help you succeed anyway I can and if that means switching from 2 bottles of sugar laden calories soda pops to the same 2 but calorie free, then you know my answer.  I can help you go to two zero calorie drinks, then to 1 then to none.  But that will not happen overnight.  So going with fake sugars is better than all those liquid calories (for now).

3 more reasons liquid calories suck for fat loss.

1. They are empty calories and do nothing for you but load you with calories
2. They do not fill your belly the way solid foods do, so you can essentially still eat a full dinner after drinking them
3. They do not stimulate the fat burning metabolism the way solid foods do

So anyone that wants to drink soda pops, go ahead.  But keep in mind you fruit lovin’ juice mongers, a calorie is a calorie and you are not doing yourself any better than adding a few antioxidants to your diet but still drinking the same calories as your buddy next to you.  Try to switch to diet soda, then to water to get the full benefits from your drinks and your solid fat burning calories.

To get an idea of what you should eat, check out our meal plans and download your free 2 week sample meal plans. www.empowerednutritionmealplans.com

Patrick “the solid eater” McGuire
President – Empowered Nutrition

Oh yeah, some more info that will blow your mind in terms of what liquid calories will or will not do for you, here’s a report in The American Journal of Clinical Nutrition, very interesting stuff.

Liquid Calories, Sugar and Body Weight  – http://www.ajcn.org/cgi/content/full/85/3/651