Understand Your Macronutrients
Whatever your fitness goal is, nutrition plays a great role in whether you succeed or not. As a trainer it is my responsibility to take that into consideration however, I cannot control what you essentially put in your body. I use the three-day eating report to obtain an idea of your eating habits to prescribe training. In this article, I discuss areas of concern while bringing your attention to important aspects of dieting.
1
Protein
Protein is essential for muscle recovery and muscle growth. It’s where you will see your results come into fruition. Not only does protein serve to repair muscle tissues, but they also give structure to your cells giving better definition to your muscles and providing more growth-promoting hormones.
Lean Cuts: Chicken, Turkey, Beef, Fish, Eggs, and Dairy. Rich in protein
vegetables: Broccoli, Spinach, Black Beans, Chick Peas, Sweet Corn, Potatoes, Green peas, Avocadoes, Mushrooms, Lentils.
These foods provide a good source of amino acids (the breakdown form of protein) which our body does not produce naturally. If time is a concern; Protein supplements ought to be added into the mix. I personally prefer whey protein because of its fast-acting properties, but Casein protein does a good job of feeding protein on a linear basis (best before bed).
2
Carbohydrates
Carbs have earned themselves a bad reputation, but that’s only because many foods fall under the carbohydrate umbrella. Nonetheless, carbs play a vital role in supplying our body with the necessary energy to sustain activity. Consumed Carbohydrates breakdown into glycogen. When we train it is this glycogen that is recruited to supply us with energy. It is best to strategize carbs; On training days it is best to consume enough carbs to fuel our muscles with energy. On rest days, it is best to consume nutrient dense carbs such as vegetables, fibrous foods and whole grains.
E.x: Oatmeal, Brown Rice, Sweet Potatoes, Beans, Legumes, Fruits are all good choices.
3
Fats
Stay away! Did you know it takes 30 secs to eat 300 calories and 30 minutes to burn 300 calories? Fats are not your friend and should make up only 5-10% of your food intake. That means eliminating all animal fats, butter, oils, especially trans fat! If you’re eating out regularly, you’re most likely eating Trans-fat. Don’t get me wrong you can afford yourself a cheat day, but on a regular basis, this will do nothing but slow your progress. That means no more bacon, sausages or any fried foods, these are things you should deprive yourself of.