Simple nutrition rules to take your training further
A lot of people try and jump into complicated diets right away, but I believe it is important to start with the basics. Understand that food is fuel! You fill up your car when it needs it and you should do the same with your body. Whether you are training for strength, performance or endurance these tips will help get your diets on track.
1. Quality of Food
It is so easy to get caught up in the hype of supplements, bars, and sports specific foods because “gains.” The real focus should first and foremost be HEALTH. A high-quality diet is essential for health and training. Most athletes struggle with making gains or leaning out because of over/under eating mixed with over training. A high-quality diet will help satisfy your appetite in a calorically efficient way.
Focus on meeting your calorie intake with lean proteins, complex carbohydrates, and healthy fats. Avoid junk foods including a large amount of processed and sugary foods. Also if you enjoy a drink occasionally, limit your alcohol intake to one or two drinks at a time.
2. Time Your Meals
There is a strong connection between the body’s natural biorhythms and a healthy metabolism. Restricting when you eat to a certain time every day sets your body on a schedule. Delaying this window can take a few days before adapting. This is why splitting up three meals into six require an adjustment period.
Although there are a number of ways to plan your diet, it is important to keep it simple in the beginning. Start by eating 6 meals; 4 main meals and 2 “snack meals”. Consistency is key with this, as stated before your body will need to adapt.
3. Monitor Macronutrients
You probably have heard people talk about the importance of macros (macronutrients) when discussing healthy eating. Macronutrients are basically what constitute the calories in the diet from the sense of carbohydrates, protein and fat. Your macro setup depends on what goal you are trying to obtain.
For beginners, we recommend trying a 40/40/20 plan. What this means is eating 40% Protein, 40% Carb, and 20% Fats. See how you feel and adjust accordingly. For more detailed information on tracking and plan setup read our article “Understanding Macros: Part 01 – What are they?”. This will guide you through a better understanding of macros and how to track them.
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