Alan Ritchson's Easy Diet to Stay Under 10% Bodyfat & Build Muscle

Alan Ritchson's Diet and Fitness

• Alan Ritchson eats a high-calorie breakfast, a lower-calorie lunch, and a low-calorie dinner. (10m28s)
• When Ritchson is not playing the character Reacher, he reduces his intake of carbohydrates and cheese to maintain his physique. (12m36s)

Food Choices

• It is recommended to prioritize free-range eggs over cage-free, as the former guarantees a certain amount of outdoor space for the chickens. (44s)
• Alan keeps a supply of cage-free eggs as a breakfast staple. (6s)
• Instant oats are highly processed and have a higher glycemic index than regular or gluten-free oats. It is suggested to eat gluten-free overnight oats to reduce the glycemic impact and improve gut health. (5m20s)
• A meat and cheese taco with two pieces of swiss cheese, turkey meat, and mustard is a good lunch option. However, it is recommended to use lower-fat cheese, double the meat, and choose higher-quality meat without preservatives. (6m33s)
• It is recommended to use avocado oil mayonnaise instead of soybean oil mayonnaise because it is more stable and less likely to oxidize. (8m41s)
• Good Culture brand cottage cheese, high-protein yogurt, and string cheese are good snack options. (16m27s)
• Consuming large amounts of spinach and almonds can lead to a buildup of oxalates in the body, which can be harmful. (19m30s)
• Arugula and baby kale are good low-oxalate alternatives to spinach. (19m58s)

Supplements and Timing

• Casein protein is better to have before bed than earlier in the day. (15m34s)
• Taurine is effective at helping to prevent cramping, taking 1 to 3 grams prior to workouts can help. (20m51s)

Weight Management and Exercise

• Ritchson believes strength training is the most important factor in building muscle, followed by protein intake, and then calories. (11m41s)
• Reducing your eating window and putting yourself into a calorie deficit can help with weight management. (22m24s)
• As you age, it becomes more difficult to outrun a bad diet, so it's important to find a balance between eating healthy and working out. (22m56s)

Eating Patterns

• A study revealed that eating patterns in European countries are structured around breakfast, lunch, and dinner, while in the United States, there is no consistent pattern except for a period of fasting between 1:00 a.m. and 6:00 a.m. (3m14s)