Welcome to the world of food, where everyone wants a quick fix or the next best fad. Well, we’re here to help bust some myths and reveal the truth behind how to get REAL results.
When talking about nutrition & enabling optimal compliance to nutrition, the system is quite simple. Eat whole, nutritious foods that are rich in vitamins, minerals & fibre, and avoid foods like sugars and trans fats. Results will come quite quickly, but then you’ll stall. Where to then? This is where food tracking comes into play.
Understanding the nutritional hierarchy of importance is key in breaking down tracking of calories & macronutrients. See the table below:
- Calories – Calories are king. Taking into account energy intake and expenditure is always number 1 on the list when it comes to importance. If you intake more than you expend, you will gain weight. The other way around and you will lose weight. When introducing a client to intake tracking, this is where you start.
- Macronutrients – Once you have mastered the calorie intake side of things, it’s then time to introduce a breakdown of those calories. Protein is always the most important, then carbohydrates and lastly fats. See the breakdown below. This is not an absolute, but more of a guide.
– Protein (1.8-2.2g per kg of bodyweight)
– Carbohydrates ( 2g-6g per kg of bodyweight)
– Fats (Make up the rest – No lower than 0.6g per kg of bodyweight)
- Nutrient Timing – In third place on the priority list is nutrient timing. When you eat your food it can have some effect on performance & body composition. The best way to approach this is to try and eat 4-6 meals throughout the day, spread out evenly with an even amount of protein. Timing at least 40% of your carbohydrate intake around your training sessions can also improve your performance, enhance anabolic activity and recovery.
- Food composition – This comes down to the makeup of your food. Animal and plant sources for protein are the best option. When it comes to carbohydrates, keeping them Low GI will keep you fuller for longer, reducing binge eating and sugar cravings. Monounsaturated fats – Nuts, nut butters, olive oil, avocado to help regulate hormone production and immunity.
- Supplements – Supplements have the least effect, which is why they sit last in terms of nutritional priority. WPI & Casein Protein are the best options, along with Creatine, Glycaemic carbs during workouts (Dextrose Monohydrate or gatorade), Omega 3 for fat loss & muscle growth. Stimulants (caffeine) for hunger and focus.