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Kamryn Zimmer, RD, LD.
Founder, Nutrition Coach
Kamryn started KZ Nutrition with one ambitious yet achievable mission - to transform lives. Kamryn has a passion for serving others and working with clients on an individual basis, providing a framework to goal achievement.
From competing in bikini competitions, to working with a variety of elite athletes, Kamryn is here to help you achieve your fitness goals.
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Recent Health Insights
The benefits of lifting weights goes beyond improving your physique and looking more athletic or "toned". See this article to learn more about how resistance training can benefit the health of women.
In this post, you will learn about greens powder supplements and if they are worth purchasing or a waste or money.
Author: Kamryn Zimmer, RD, LD June 13th, 2022 What is Pre-Workout? Pre-workout supplements contain a combination of ingredients with the purpose to improve your energy, endurance, and focus for your workouts. Most pre-workouts come as either a powder or a pill. There are a variety of ingredients that pre-workout supplement formulas can contain. Some ingredients in pre-workout supplements contain a sufficient amount of scientific evidence, while others do not. It's safe to say not all pre-workouts are created equal. Common Pre-Workout Ingredients Caffeine Caffeine is a common ingredient in pre-workout supplements. Caffeine is a central nervous system stimulant that can improve focus, concentration, reaction time, and can help sustain exercise intensity (4). Recommended doses of caffeine vary by bodyweight. Research has shown that taking smaller doses (typically 100mg-300mg) before physical activity can benefit athletic performance (3). However, it is important to note that larger doses can potentially cause more harm than good. Negative side effects of excess caffeine include nausea, anxiety, insomnia, and restlessness (3,4). Beta-Alanine Beta-alanine is a non-essential amino acid, which means it is naturally produced in the body. Consistently ingesting beta-alanine increases muscle carnosine levels (5). Carnosine helps maintain an optimal pH level in the muscles. During exercise, the pH levels in the muscles drops (meaning it becomes more acidic), leading to muscle fatigue and decreased power output (4). Carnosine acts as a buffer by reducing lactic acid buildup in your muscles during exercise (5). This enables you to maintain endurance and power during high-intensity exercise. The recommended dose of beta-alanine is 3.2-6.4 grams daily for 4-12 weeks (4,5). Although current research does support potential performance benefits of beta-alanine supplementation, it is important to note that a possible negative side effect is paresthesia (3,4,5). This is described as an abnormal tingling sensation on your skin. While this is usually a harmless side effect and often goes away, it may feel uncomfortable. Branched-Chain Amino Acids (BCAAs) Some pre-workout supplements contain Branched-Chain Amino Acids (leucine, isoleucine, and valine). These are essential amino acids, which means your body cannot make them so you need to consume them through food. BCAAs are found naturally in dietary sources of protein, such as meat, fish, eggs, and dairy. They are essential for building muscle and preventing muscle breakdown (4). Supplementing with BCAAs before or during training is believed to help prevent protein breakdown. However, current evidence indicates that amino acid supplementation does not provide additional benefits if an adequate amount of high-quality protein is regularly consumed (4). Creatine Monohydrate Creatine is a nutrient that is naturally found in meat and fish. It can also be produced in the body and most of the body's creatine is stored in skeletal muscle (1,4). Creatine monohydrate is a widely used supplement among weightlifters, bodybuilders, and power athletes. Research has consistently shown that supplementing with creatine can increase your body’s stored supply. This allows your muscles to work longer at higher intensities, leading to an increase in strength, power, and lean mass (1,4). A common protocol for creatine supplementation includes a loading phase of 20 grams/day for 5-7 days, followed by a maintenance phase of 3-5 grams daily (3). However, current literature states that non-loading creatine supplementation (3-5 grams/day) can still be effective (1). Nitric Oxide Precursors Nitric oxide is a vasodilator, which means it dilates blood vessels to improve blood flow to the muscles (4). Improved blood flow and oxygen transport to the muscles can result in improved performance, especially in endurance exercise (2). Pre-workout supplements often include compounds that your body uses to make nitric oxide, such as L-arginine and L-citrulline. L-citrulline and L-arginine are amino acids that have been studied for their performace benefits. Your body can actually convert L-citrulline into L-arginine, which is involved in nitric oxide synthesis (4). However, research on L-arginine and L-citrulline supplementation to enhance exercise performance is inconclusive. Dietary nitrates, found in foods like spinach, celery, and beets, are also converted to nitric oxide in the body. Available evidence suggests that dietary nitrates can benefit endurance exercise (2). Beetroot juice (and powder) has gained popularity in the sports nutrition world for its nitrate content and potential performance benefits when consumed before exercise. Do I Need a Pre-Workout? The ingredients in pre-workout supplements are not for everyone. The most important thing your body needs to push through a workout is sufficient energy from food (i.e. carbohydrates). Some individuals do find certain ingredients in a pre-workout helpful in improving their performance and achieving their goals. Before choosing a pre-workout supplement, it is important to understand your specific goals and the purpose of the product. At the end of the day, you can certainly get a great workout in and see results without using a pre-workout supplement. Although there are pre-workout ingredients that contain sufficient evidence to support performance benefits, it is important to note that certain ingredients and products do have potential negative side effects. Bottom Line Remember, no supplement can replace proper nutrition habits. Make sure you are consuming enough calories overall and prioritizing hydration, sleep, and proper recovery before considering taking supplements. If you do choose to use a pre-workout, make sure you choose a product that has been third-party tested to ensure safety and quality. Look for a label on the product that indicates it has been third-party tested, such as the NSF Certified for Sport seal or the Informed Sport seal. Resources : Antonio, Jose, et al. “Common Questions and Misconceptions about Creatine Supplementation: What Does the Scientific Evidence Really Show?” Journal of the International Society of Sports Nutrition, vol. 18, no. 1, 2021, https://doi.org/10.1186/s12970-021-00412-w. Gao, Chloe, et al. “The Effects of Dietary Nitrate Supplementation on Endurance Exercise Performance and Cardiorespiratory Measures in Healthy Adults: A Systematic Review and Meta-Analysis.” Journal of the International Society of Sports Nutrition, vol. 18, no. 1, 2021, https://doi.org/10.1186/s12970-021-00450-4. Maughan, Ronald J, et al. “IOC Consensus Statement: Dietary Supplements and the High-Performance Athlete.” British Journal of Sports Medicine, vol. 52, no. 7, 2018, pp. 439–455., https://doi.org/10.1136/bjsports-2018-099027. Mueller, Kimberly, and Josh Hingst. The Athlete's Guide to Sports Supplements. Human Kinetics, 2013. Rezende, Nathália Saffioti, et al. “The Muscle Carnosine Response to Beta-Alanine Supplementation: A Systematic Review with Bayesian Individual and Aggregate Data E-Max Model and Meta-Analysis.” Frontiers in Physiology, vol. 11, 2020, https://doi.org/10.3389/fphys.2020.00913.
Author: Kamryn Zimmer, RD, LD May 25th, 2022 Tip #1: Ditch the quick-fix mentality Skip the detoxes, juice cleanses, and diet pills. Instead, focus on building healthy daily habits, such as consuming a variety of nutrient-dense foods, getting daily activity (no matter what your level of fitness is), and managing your stress. Tip #2: Hydrate! Make sure throughout your day, you are drinking plenty of fluids. I highly recommend taking a water bottle with you wherever you go (if possible). If you are not a huge fan of water, try sipping on refreshing low-calorie drinks, like iced tea (unsweet) with lemon, Crystal Light, or sparkling water. If you are an athlete, make sure you are drinking a combination of water and electrolyte beverages each day. Tip #3: Explore your local farmer’s market Produce in season always tastes the best! The food you buy at the farmers market is in-season. It doesn’t have to travel long distances like produce in supermarkets, which makes it taste fresh and reflects the truest flavors (1). Farmer’s markets often have produce and foods that are not sold in typical supermarkets, so this is a great opportunity to get out of your comfort zone and try a new fruit or vegetable! While shopping, you can: Buy produce to incorporate into big summer salads (cucumbers, tomatoes, kale, beets, carrots) Buy produce for grilling (zucchini, mushrooms, asparagus, onions) Buy a variety of fruit to snack on every day Use the produc e you buy to make a big fruit bowl or veggie tray to take to your next cookout Tip #4: Have fun with your fitness goals Set new goals for the summer or try something new to mix up your fitness routine. Try a new exercise class that you've always thought about trying or take some of your workouts outside! Tip #5: Don’t starve or deprive yourself There is nothing wrong with enjoying treats and fun foods. Not honoring your hunger cues and being over-restrictive with your diet to try to achieve a certain physique can do more harm than good when it comes to your physical and mental health. So, focus on consuming a well-balanced diet with a variety of nutrient-dense foods on a regular basis, then allow yourself to enjoy the treats you want at summer cookouts, parties, and family gatherings. Have a happy, healthy summer! References: “10 Reasons to Support Farmers Markets.” CUESA, 7 Aug. 2013, cuesa.org/learn/10-reasons-support-farmers-markets.
Author: Kamryn Zimmer, RD, LD May 20, 2022 As a dietitian, I often get asked this question: "Is there a specific diet that you follow or recommend?" For those looking to improve their health, physique, and/or their performance, my simple answer is always, “No”. Why do we go on a fad diet in the first place? The motive behind this typically comes from wanting to alter our body composition (to lose weight) or to improve our overall health/fitness and feel better. No matter what the specific reason is, it usually comes down to a desire or a need for change. And we as humans typically like quick-fixes and fast results. Sure, fad diets can lead to results, but here are the real questions you want to ask: Are you able to maintain those results long term with the current diet you are on and is your current diet/nutrition strategy optimal for your health, performance, and lifestyle? Research shows that most diets fail in the long run (1). So, let’s talk about why that is and why most fad diets are probably not an optimal approach to losing weight, improving performance, or improving overall health. Most diets do not satisfy ALL of your unique needs. We all have different needs when it comes to health and nutrition. There are several factors that affect our food choices, including our daily schedules, personal preferences, intolerances, cultural background, financial status, etc. Many fad diets don’t take these factors into consideration, so certain diets may make you feel deprived or even stressed out when trying to stick to it. Many fad diets are also extremely low in calories. This is what leads to quick weight loss results (if that is your goal). However, research shows that following very low calorie diets for a long period of time can lead to lower metabolic rate and nutrient deficiencies (3). This is because several diets come with a rigid set of rules and restrictions (no sugar, low carb, no dairy, low fat, etc.), which can lead to a lack of variety in your diet. The less variety of nutritious foods you consume, the more at risk you are for experiencing the consequences of nutrient deficiencies. For you athletes out there, missing out on key nutrients and/or not getting enough calories can lead consequences like loss of lean muscle tissue and decreased performance. The truth is, just because you follow a certain diet, it does not mean it is optimal for your health. Diets don’t offer much flexibility or freedom. If you have a busy schedule and/or a social life, having freedom and flexibility in your nutrition plan is absolutely necessary. Sure, you may be good at planning and preparing your meals ahead of time and making it work in your daily routine. But we all know life happens, things come up, and we can’t always stick to the plan. Think about all of the life events that include food. There may be special events that you attend where you have little to no control over food. Following a strict diet while trying to enjoy life can lead to thoughts like: “I have to be extra strict tomorrow because I ate this” “I’ll workout longer tomorrow so I can eat this dessert tonight” “Wow that looks really good, but I can’t try it because it’s too high in fat/sugar/calories” These thoughts can preoccupy your mind, preventing you from being fully present and enjoying the moment. This rigid mindset can also lead to a poor relationship with food. Lacking flexibility and freedom to make changes in your daily life is a big reason why most fad diets are not sustainable. Diets are not enjoyable for most people. It’s obvious to say that some diets out there are simply no fun to follow. Not only are you missing out on some of your favorite foods, but the negative side effects that you may experience from restrictive diets are no fun either. As mentioned earlier, restrictive diets provide little energy and nutrients, which can lead to weakness, fatigue, brain fog, and feeling moody (3). In addition, restrictive diets and food rules can also set you up to feel guilty, anxious, and stressed when you are trying to stick to the diet or if you have eaten something that is “off the plan” (2). We all know that added stress and anxiety doesn’t do our physical or mental health any good. Needless to say, these effects that often come with strict diets can decrease your quality of life. Now, if you find a diet that you believe you can follow long term and it provides everything you need to make you happy and healthy, then by all means, go for it. But next time you are considering following a specific diet to reach your goals, ask yourself these questions: Can I consume a variety of nutrient-dense foods? Can I sustain it for a long period of time? Does it support my goals? Will I enjoy it? So why do we choose diets over developing habits? As I mentioned earlier we want the fastest way to see results. But remember, quick results does not mean optimal. Building habits takes time, effort, and consistency. According to Psychology Today, developing a habit is a process in which a behavior, through regular repetition, becomes automatic (5). A study published by the European Journal of Social Psychology in 2009, showed that it takes an average of 66 days to form a habit (4). Focusing on building habits does lead to lasting behavior change, but this does not just happen overnight. Can you see results with healthy habits? Yes. Can you adopt healthy nutrition habits that you enjoy and that support both your goals and overall health? Absolutely. Does this magically happen in just a few days? No. Healthy habits provide benefits that most diets cannot. Building habits creates more self-awareness and helps you learn. During the process of building healthy habits, you will learn and understand what works for you and your own body’s unique needs. Blindly following nutrition rules won’t teach you anything valuable. Focusing on adding healthy nutrition habits into your daily routine rather than restricting supports a healthy relationship with food, leading to less feelings of guilt and failure around food choices. When you allow yourself freedom and flexibility while developing your own habits, you will tend to experience less stress and anxiety around social events where there is food. This also makes habits more realistic and sustainable (long term). Bottom line: Yes, habits take time to develop, but getting caught up in the cycle of dieting off and on takes up even more time in the process of reaching your goals. Fad diets may provide quick results, but they are not always optimal for your physique/fitness goals and your overall health. Focusing on adding healthy nutrition habits to your daily routine, while allowing flexibility, is more likely to lead to long term results. Whether you are looking to improve your physique, improve your performance, or improve your health, the optimal strategy for you is going to take time, consistency, and effort and you should be able to learn through and enjoy the process. References: Campbell-Danesh, Aria. “Why Do Most Diets Fail in the Long Run?” Psychology Today, Sussex Publishers, 31 Aug. 2020, https://www.psychologytoday.com/us/blog/mind-body-food/202008/why-do-most-diets-fail-in-the-long-run. “Five Risks of FAD Diets.” Five Risks of Fad Diets: Nova Physician Wellness Center: Weight Loss Specialists, PatientPop, Inc., https://www.novaphysicianwellness.com/blog/five-risks-of-fad-diets#:~:text=Fad%20diets%20can%20negatively%20impact,blame%20yourself%20and%20feel%20discouraged. Kaufman, Caroline. “4 Ways Low-Calorie Diets Can Sabotage Your Health.” EatRight, Academy of Nutrition and Dietetics, 7 Jan. 2021, https://www.eatright.org/health/wellness/your-overall-health/4-ways-low-calorie-diets-can-sabotage-your-health. Lally, Phillippa, et al. “How Are Habits Formed: Modelling Habit Formation in the Real World.” European Journal of Social Psychology, vol. 40, no. 6, 16 July 2009, pp. 998–1009., https://doi.org/10.1002/ejsp.674. Psychology Today Staff. “Habit Formation.” Psychology Today, Sussex Publishers, https://www.psychologytoday.com/us/basics/habit-formation.
