Nutrition and training should be thought as one, so you should not only train hard but you should also train smart. Including nutritious foods in your diet will improve energy levels, recovery, weight loss, muscle gain and will simply make you feel great. Eating a well balanced moderate diet does not mean starving yourself or depriving yourself of the foods you love, it just simply about finding foods that you can enjoy and that help improve your health. Change your way of thinking, although six pack abs and model physic may be great motivators for exercise, physical appearance should not be the main focus of health and fitness. More importantly, fitness and health should be based on how one feels and what he or she can do to improve their quality of life. Seriously, the better you feel the more likely you will be able to perform day to day task including physical activities like exercise and the more productive your workouts are the more likely you will see results. The purpose of this blog is to present you with nutritional tips that help improve performance and physical well being. Some of you may already be aware of the information that is listed in this blog. However, knowing something and actually doing it are completely two different things, so I hope this blog is more motivational than anything.
NSCA recommends the recently updated www.mypyramid.gov as a good starting point to evaluate one's nutrition training. Following a nutritional plan like the MyPyramid ensures that all the important nutrients needed for exercise are provided. Although the food pyramid has been around for years, continually research has shown us that a balanced nutrition plan has proven to be the most promising for exercise and overall health. I strongly suggest, unless recommended by your doctor, to stay away from diets that suggest cutting out a specific nutrient for weight loss or muscle gain. These fad diets run the risk of nutrient deficiency and can do more damage then good for one's overall health. For example, a diet that excludes dairy products increases the risk of inadequate calcium and riboflavin intake and a no fat diet can lead to vitamin and protein deficiencies.(NSCA). On the other-hand, consuming to much of one nutrient can be unhealthy and should be avoided. For instance, in order to gain muscle an adequate protein intake of 1 to 2 gr (NSCA) per body weight is needed. However, a protein intake over 2.5 gr. per body weight can lead elevated cholesterol levels, increase the risk of heart disease, and the excess protein that is not used by the body will be stored as fat(MedicineNet). Therefore to support training, it is imperative to consume a balanced diet that provides all the essential nutrients (Carbohydrates, protein, fats, water, vitamins, and minerals)
Marco-nutrients and Training
The more active we are the more calories we can consume right? Calorie consumption depends on a variety of things: age, sex, genetics, body mass, diet, training status and training intensity. Some are blessed with a faster metabolism than others and age can play its role on everyone's metabolism. However, research shows that exercise can increase metabolic rates and consuming to few calories can actually slow it down. A low calorie diet can also negatively affect athletes and active individuals. You don't build, you tear down muscle when exercising and muscle growth and strength only occurs when the body is provided with proper nutrition and recovery. Intense exercises in resistance training, like squats and plyometrics, require more energy(calorie) than when compared to light or moderate training such as isolation exercises. Men also have a higher BMR than women. This due to the greater amount of muscle mass and lesser amount of body fat percentage that men have over women. So although there is no correct number for determining calorie intake, Mypyramid and BMR calculations can helpful tools for estimating active individuals nutritional requirements. Mypyramid calculations are based off of your current weight so if you calorie intake is higher than expected and you are looking for weight loss, follow the tips below:
As stated above, a common tip for weight loss is to subtract 500 calories from your current calorie intake and increase physical activity. However, when calorie intake goes down and exercise intensity increases, protein requirement must go up. If calorie intake is low, protein is used as a energy source rather than its intended purpose for muscle repair. Recommended intake of protein for adults is 0.8 g/kg (0.36g/pound) of body weight for both men and women who exercise regularly.(calculate protein) . However, requirements for individuals who train at high intensities are much higher than the norm. For instance, an individual looking to bulk up requires an sufficient amount of protein to gain and maintain muscle mass and aerobic endurance individuals looking for weight loss and muscle maintenance require adequate amount of protein to prevent muscle loss. The general guidelines for both of these goals is 1.5 to 2.0g/kg of body weight, this is assuming that the individual exercises regularly
Protein sources:
Carbohydrates are the main source of energy for all types of exercise and if you don't consume enough carbs while exercising you might find exercise to be a real chore. Fueling the body with good carbs will ensure all nutrients are provided in your diet.Try to avoid empty carbs like white flowers, pastry, cookies, doughnuts because these foods contain little nutrition value and are high in calories. Proteins and good fats keep us full so including them with our carbohydrates during mealtime decreases the chance of us overeating recommended carbohydrate intake.
It is not uncommon for people to assume that a high protein diet is most important for muscle gain. Although protein intake is important, carbs may be the most essential nutrient for building mass. Carbs(glycogen) provide the best source of energy for intense training and their use for energy allows the body to use protein for muscle rather than a energy source . For those looking to bulk up, it is important to know that if you are avoiding carbs in your diet then you probably on a low calorie diet and if you are not eating enough calories you can forget about gaining muscle mass. Bulking up means the opposite of weight loss, taking in more calories then you burn. When you are consuming a high amount of calories then you are mostly likely going to put on some extra fat. To minimize fat gain you should focus on eating high nutrient foods, lean proteins, and goods fats. Eating complex carbs in the morning and only before and after your workout will help maintain energy levels and keep fat gain to a minimal. Complex carbs such as whole grains are healthier choices because of their high nutrient value and their low rank on the Glycemic Index (GI).
A few tips:
Recent research shows that Trans fats may promote muscle loss and increase risk of cancer. However, not all fats are bad, besides for giving foods more taste, fats provide energy, protects our organs, and serves as a carrier for some vitamins. A balanced diet that eliminates trans fats and focuses on good fats is ideal for any fitness goal. Institute of Medicine recommends that good fats should make up 20-35% of our total calories and only 10% should come from saturated fats.
Hydration is crucial for athletic performance; even moderate dehydration can cause the muscles in the body to fatigue. Water also removes waste and helps move nutrients throughout the body. The general recommendation is 8 cups(8 ounces) per day but active individuals require more. Sports drinks can be a quick fix for carb and mineral replacement but should only be consumed for training sessions lasting longer than 60 minutes(aerobic)
Water guidelines (minimum requirement)
As long as you are eating a well balanced diet with a variety nutrients then all mineral and vitamins(micro-nutrients) needed throughout the day are covered. Women are at more risk of osteoporosis then men, so they may consider taking a calcium supplement but should still rely on dairy products for calcium intake. I personally take a multivitamin in the morning, a fish oil supplement (because I don't eat as much fish as I would like), and whey protein supplement after my workout. Protein shakes are quick way to feed our muscles after a workout but high protein foods should still be our main source of protein. Recent research from NSCA confirmed that supplements including creatine, only have about a 5% effect on training and that their side effects out weighed their benefits. Therefore, active individual's top priority should be proper nutrition and training.
I don't expect anyone who reads this blog to take this information and use it immediately and certainly don't expect anyone to be perfect when it comes to eating. Your physical appearance does not change overnight and neither should your diet. Taking small steps, like cutting out fast foods or researching which restaurants are healthier choices can have a positive effect on you mentally and physically. Just like exercise, it takes self discipline, work, and time to eat healthy. It is almost impossible to eat perfectly healthy everyday, so expect some off days, you may even consider a taking a cheat day once a week to reward yourself. I feel the most important concept in eating healthy is consistency, keeping your goals in mind and staying on track will help you stay consistent and lead to your success.
Hope you enjoyed this blog!
Thanks
Jason Whalen
www.jwwfitness.com
NSCA recommends the recently updated www.mypyramid.gov as a good starting point to evaluate one's nutrition training. Following a nutritional plan like the MyPyramid ensures that all the important nutrients needed for exercise are provided. Although the food pyramid has been around for years, continually research has shown us that a balanced nutrition plan has proven to be the most promising for exercise and overall health. I strongly suggest, unless recommended by your doctor, to stay away from diets that suggest cutting out a specific nutrient for weight loss or muscle gain. These fad diets run the risk of nutrient deficiency and can do more damage then good for one's overall health. For example, a diet that excludes dairy products increases the risk of inadequate calcium and riboflavin intake and a no fat diet can lead to vitamin and protein deficiencies.(NSCA). On the other-hand, consuming to much of one nutrient can be unhealthy and should be avoided. For instance, in order to gain muscle an adequate protein intake of 1 to 2 gr (NSCA) per body weight is needed. However, a protein intake over 2.5 gr. per body weight can lead elevated cholesterol levels, increase the risk of heart disease, and the excess protein that is not used by the body will be stored as fat(MedicineNet). Therefore to support training, it is imperative to consume a balanced diet that provides all the essential nutrients (Carbohydrates, protein, fats, water, vitamins, and minerals)
Marco-nutrients and Training
The more active we are the more calories we can consume right? Calorie consumption depends on a variety of things: age, sex, genetics, body mass, diet, training status and training intensity. Some are blessed with a faster metabolism than others and age can play its role on everyone's metabolism. However, research shows that exercise can increase metabolic rates and consuming to few calories can actually slow it down. A low calorie diet can also negatively affect athletes and active individuals. You don't build, you tear down muscle when exercising and muscle growth and strength only occurs when the body is provided with proper nutrition and recovery. Intense exercises in resistance training, like squats and plyometrics, require more energy(calorie) than when compared to light or moderate training such as isolation exercises. Men also have a higher BMR than women. This due to the greater amount of muscle mass and lesser amount of body fat percentage that men have over women. So although there is no correct number for determining calorie intake, Mypyramid and BMR calculations can helpful tools for estimating active individuals nutritional requirements. Mypyramid calculations are based off of your current weight so if you calorie intake is higher than expected and you are looking for weight loss, follow the tips below:
- Subtract 500 calories from estimated intake.
- Use goal weight instead of current weight for calculations.(A calorie intake under 1200 is not recommended for active individuals)
- Increasing intensity and frequency of exercise will help expend more calories. Cutting calories and increasing activity level will lead to faster weight loss but energy levels should be a concern.
- Gradual weight loss is recommended.(2-3 lbs a week). Rapid weight loss can result in 3 times more lean tissue then fat loss(NSCA)
Protein sources:
- High quality sources of protein comes from animal sources: eggs, meat, fish, poultry, and dairy products.
- Lean cuts of protein include fish, chicken, turkey, beans, and lentils.
- Leaner cuts of red meat include flank steak, sirloin steak, pork tenderloin, and lamb chops.
- Low Quality proteins include plant proteins. Vegans have to rely on Complementary proteins (Beans, rice, corn, peanut butter, and breads) throughout the day for adequate protein intake
- Protein is essential for muscle growth and repair but you can't rely on protein alone, it takes a balanced diet and intense training to gain and maintain muscle.
Carbohydrates are the main source of energy for all types of exercise and if you don't consume enough carbs while exercising you might find exercise to be a real chore. Fueling the body with good carbs will ensure all nutrients are provided in your diet.Try to avoid empty carbs like white flowers, pastry, cookies, doughnuts because these foods contain little nutrition value and are high in calories. Proteins and good fats keep us full so including them with our carbohydrates during mealtime decreases the chance of us overeating recommended carbohydrate intake.
It is not uncommon for people to assume that a high protein diet is most important for muscle gain. Although protein intake is important, carbs may be the most essential nutrient for building mass. Carbs(glycogen) provide the best source of energy for intense training and their use for energy allows the body to use protein for muscle rather than a energy source . For those looking to bulk up, it is important to know that if you are avoiding carbs in your diet then you probably on a low calorie diet and if you are not eating enough calories you can forget about gaining muscle mass. Bulking up means the opposite of weight loss, taking in more calories then you burn. When you are consuming a high amount of calories then you are mostly likely going to put on some extra fat. To minimize fat gain you should focus on eating high nutrient foods, lean proteins, and goods fats. Eating complex carbs in the morning and only before and after your workout will help maintain energy levels and keep fat gain to a minimal. Complex carbs such as whole grains are healthier choices because of their high nutrient value and their low rank on the Glycemic Index (GI).
A few tips:
- Good sources of Carbs: include wheat and whole grain breads, high fiber cereals, oatmeal, wheat pasta, fruits, and starchy vegetables.
- Carbs are best eaten (when combined with a protein) during breakfast, before and after workout.
- Low carb diet depletes glycogen stores in our muscle and liver. When our glycogen is depleted we become dehydrated which can be misinterpreted as weight loss but the weight loss results actually come from water and muscle loss, not fat loss.
Recent research shows that Trans fats may promote muscle loss and increase risk of cancer. However, not all fats are bad, besides for giving foods more taste, fats provide energy, protects our organs, and serves as a carrier for some vitamins. A balanced diet that eliminates trans fats and focuses on good fats is ideal for any fitness goal. Institute of Medicine recommends that good fats should make up 20-35% of our total calories and only 10% should come from saturated fats.
- Good fats: nuts, seeds, fish, vegetable oils (canola, olive, peanut) and avocados.
- Omega 3 fats can reduce heart disease, depression, and muscle soreness. Omega 3 fats are found in fish, flaxseed and walnuts
- Monounsaturated fats can increase good cholesterol and lower bad cholesterol and are found in oils(Olive, canola, peanut, sunflower, and sesame) other sources include avocados, peanut butter, nuts, and seeds
- Omega 6 also known as polyunsaturated, help with skin, hair growth, bone health, and regulate our metabolism. Omega 6 are found vegetable oils, seeds and fish.
- Saturated fats include processed meat, bacon, fatty cheese, sour cream, ice cream, and coconut oil. Too much of this fat can elevate blood pressure and clog our arteries.
Hydration is crucial for athletic performance; even moderate dehydration can cause the muscles in the body to fatigue. Water also removes waste and helps move nutrients throughout the body. The general recommendation is 8 cups(8 ounces) per day but active individuals require more. Sports drinks can be a quick fix for carb and mineral replacement but should only be consumed for training sessions lasting longer than 60 minutes(aerobic)
Water guidelines (minimum requirement)
- Drink 1-2 cups first thing in the morning
- Drink 1-2 cups two hours before exercise
- Drink 1-2 cups during exercise( start by drinking half to one cup of water during exercise until your body adapts)
- Drink 1-2 cups after exercise or drink 1 cup for every pound of body weight you lost during exercise
- Drink 1-2 cups at dinner time.
As long as you are eating a well balanced diet with a variety nutrients then all mineral and vitamins(micro-nutrients) needed throughout the day are covered. Women are at more risk of osteoporosis then men, so they may consider taking a calcium supplement but should still rely on dairy products for calcium intake. I personally take a multivitamin in the morning, a fish oil supplement (because I don't eat as much fish as I would like), and whey protein supplement after my workout. Protein shakes are quick way to feed our muscles after a workout but high protein foods should still be our main source of protein. Recent research from NSCA confirmed that supplements including creatine, only have about a 5% effect on training and that their side effects out weighed their benefits. Therefore, active individual's top priority should be proper nutrition and training.
I don't expect anyone who reads this blog to take this information and use it immediately and certainly don't expect anyone to be perfect when it comes to eating. Your physical appearance does not change overnight and neither should your diet. Taking small steps, like cutting out fast foods or researching which restaurants are healthier choices can have a positive effect on you mentally and physically. Just like exercise, it takes self discipline, work, and time to eat healthy. It is almost impossible to eat perfectly healthy everyday, so expect some off days, you may even consider a taking a cheat day once a week to reward yourself. I feel the most important concept in eating healthy is consistency, keeping your goals in mind and staying on track will help you stay consistent and lead to your success.
Hope you enjoyed this blog!
Thanks
Jason Whalen
www.jwwfitness.com
No comments:
Post a Comment