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. Focus on 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 animals: 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. Strategize your carbs
Carbs have earned themselves a bad reputation, but that’s because a lot of foods fall into the carb’s category. Nonetheless, carbs play a vital role in supplying our body with the necessary energy to sustain the workload. Carbs store in as glycogen and when we are working out, it is this glycogen that is recruited to last us through the sets.
On days when you work out, make sure you consume enough carbs to keep your energy balance. On days you don’t work out, clean carbs; Including more vegetables, fibrous foods and whole grains.
Oatmeal, Brown Rice, Sweet Potatoes, Beans, Legumes, Fruits are all good choices.
3. Limit 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.