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especially with the keto diet exploding in popularity. Generally, ketogenic diets are geared towards fat loss. They can be used to build tissue, but adding carbs into the mix will make it much easier for most.
To maximize gains, try consuming 20-40 grams of low GI carbs within 30 minutes before and after your training session, along with approximately 30 grams of some source of protein. If you want to keep fat at bay, limit your consumption of carbohydrates to the pre/post workout window. Supplementing with creatine pre and post workout is also a great idea. Creatine has been proven over and over again in the research to be beneficial for building mass. Happy Gainzzz!
*Fit From Within is a Personal Training and Lifestyle business aimed at helping people become the best versions of themselves. FFW’s values are centred around optimizing nutrition, cognition, and functional movement patterns. Book a free consultation at 613.571.8986 or email email@example.com and be sure to check out our FB @ FFWcornwall.
Issue #65 April 2018
Dean McIntire: Helping for the Love of the Game
during his time with the Colts. Some of his fondest memories ean McIntyre has been with the franchise include the time the trainer and equipment his son spent with the team. “That manager with the Cornwall Colts was the time when Matt Verdone since Ian MacInnis has been at and Jesse Winchester played,” he the helm of the club. He figures says. “They were a great group of that’s about twelve years or so. kids.” Every one of those years has been “I like working with youth. It a labour of love, as McIntyre is a volunteer. “I like helping out,” he keeps me connected to the younger generation,” he says. “I can give says. McIntyre is a modest man. the kids advice about their hockey Ten years retired from a highcareers. My son has been through level management position in it.” Dean McIntyre’s son, Jeffery, animal disease research, McIntyre played for the Colts and is now a brings a wealth of knowledge and professional firefighter. experience to his position with the On the topic of advice, McIntyre Colts. His credentials include a position with Jeff Carter and the has the following to offer aspiring Akwesasne Wolves (from ’97 hockey players: “Never give up on to 99 and his first real hockey your dream, but you are going to “job”) and a stint with the Ontario have to work hard to get there.” Sound advice from someone who Longtime Colts Trainer Dean Hockey Academy. Photo Credit: Icelevel McIntire. McIntyre has seen a lot of action knows. By Casey Leger
Miller Hughes Ford ask’s
What is your Favourite Sports Memory?
Hanna Cameron Hometown: St Andrews School: St Joseph’s Grade: 11Age: 17
When it comes to favourite sports memories, this month’s athlete, goaltender Hanna Cameron, has a couple. She should because she’s been playing hockey since the age of 3. In the 8th grade, Hanna was the net minder for the Cornwall Typhoons in a tournament in Toronto, where she faced 21 skaters in a shootout to determine the winner of the game. The decision went to the Typhoons, 2-1. An injury and resulting surgery side lined Hanna for a season, but this year she backstopped the St. Joseph’s Women’s Varsity Hockey Club to an OFSAA appearance in Timmins. “OFSAA was awesome. It was a great experience. It brought out the best in everyone,” she says of the competition. “We were ranked 16th, but we ﬁnished 6th or 7th overall.” The Panthers lost in overtime in the quarter ﬁnals by a 1-0 count.
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