No matter if your goals are fat loss, optimal performance or lean muscle growth, your nutrition and the way you fuel your body is going to be key to your success. If you want to ensure that your workouts will garner fat burning and muscle building results, you must be intentional about what you eat, taking care to feed your body what it needs.
Many trainers and professionals will say nutrition is 80-90 percent of your success and I agree 100%. In fact “You Can’t Out Train A Bad Diet”, no matter how many workouts, how intense or crazy they are…if you are not eating the right foods, at the right times, YOU WILL NOT GET RESULTS!
Trying to work out with a body that is starving for essential nutrients will end only in frustration; and frustration eats your momentum and resolve with a voracious appetite.
Make the most of every minute you work out by fueling your body sensibly before and after. Let’s look at the basics.
Nutrition 101: The Foundation:
The big three nutrients that you need to be concerned with are carbohydrates, protein and fat. An eating strategy that balances these three macro-nutrients will skyrocket your fitness results.
· Carbohydrates: Some have argued that carbohydrates are the most important nutrient that you can consume, because carbs fuel muscle. Every time you move one of your muscles, you are using carbohydrates. Your body breaks down carbs into sugars and then stores them in your muscles and livers. If you eat more than can be stored in either of these two places, the excess is stored as fat in your body. Also when it comes to fat loss, eating the right carbs after your workout is going to make ALL THE DIFFERENCE to your fat loss success, as carbs replenish all the glycogen stores that you lose during a HIIT or cardio workout.
Good sources of carbohydrates are complex carbs like, steel cut oats, sweet potato, quinoa, vegetables, fruits and beans.
· Protein: In order to build muscle, you must have protein. Protein is the building blocks of our body and because our body does not naturally produce protein, which must be eating quality sources of protein on a daily basis.
Muscle is the foundation for everyone and whether you are male or female, young or old your workouts should have a muscle building element included.
Muscle also plays an important role in making you more anabolic and metabolic so you can burn more calories and fat at a resting rate. The more muscle you have, the more efficiently your body can uptake glucose from your bloodstream.
Protein also has the highest TEF (Thermic Effect of Food) which means it takes the body more energy (calories) to digest proteins, so the more quality protein you can have the more fat you can burn…I like to say you should have a source of protein with each meal.
It is important to eat protein daily, because your body cannot store protein very easily. Protein from animal sources is the easiest way to get complete protein, but plant-based proteins can be combined to provide complete protein as well.
Great sources of protein is lean meat, fish, eggs, Greek yogurt and Grass Fed Whey Protein Powder.
· Fat: It is unfortunate that fat came under such fire during the last decade or so. Fat is essential and you need a lot of it. The key is to know what kind of fat to eat. Avoid anything that is hydrogenated or partially hydrogenated. These fats are also called trans-fats and are very unhealthy.
Instead try to get the majority of your fats should come from monounsaturated and polyunsaturated fats like olive oil, coconut oil, nuts, seeds, avocado, wild-caught fish and free-range animal products such as grass-fed butter, Greek yogurt, organic poultry, Omega 3 Supplement.
Finding the Balance
If you are like many people, you are often confused about how to balance out the different kinds of foods you eat. It seems as though there is a new diet promotion every day, promising all sorts of miracles.
Most of them are too restrictive and not sustainable for a long period of time for you to get results. Plus most of these restrictive diets are not giving us the daily ratio of macronutrients that we will need to lose weight, build muscle or improve athletic performance.
The key, however, to fuelling your body is balance and moderation. Starting with a ratio of 45/30/25 (carbohydrate/protein/fat) will bring the best results.
Start here and then adjust the ratios to see what best suits your body and goals.
Remember: you must give your body what it needs to perform. If you don’t, you will end up tired, weak, and prone to frustration because you will not be getting the results that you are striving for.
The better you fuel your body, the better it will serve you in your pursuit of fitness and health.
Get it Done!
Your Friend and Transformation Coach