We have all heard the old saying ‘you can’t out train a bad diet’. With the abundance of fast food takeaways and easy microwavable meals to go that are full of sugar, salt and ‘bad’ fats it makes this saying even more relevant. But within recent years, it seems that there has been a shift in thought in todays society and more people are realising the fact that to become more healthy, get in better shape and simply have a greater sense of well-being that changing their eating habits and focusing on good nutritional food, allows these goals to be obtainable.

Essential Macros

When discussing nutrition there are 3 main macro nutrients that you should incorporate into your diet to benefit from having a healthier lifestyle.

  • Protein
  • Carbohydrates
  • Fats

These macro nutrients will provide your body with the much-needed energy, support and recovery when training in any high intensity environment.

ProteinProtein Sources

Amino acids from protein provide the building blocks for developing new muscle tissues and the repair of body cells so that you can recover quicker and train more frequently. When training, your muscles go through a cycle of breaking down to compensate for the lack of energy within the body during intense exercise. Now, protein does provide a small fuel source to the muscles when training so when glucose (energy) levels are depleted within the blood, extra protein must then be consumed to help build new muscle cells and hence the recovery process can begin.
Timing is a big factor when it comes to consuming protein. The body can only absorb such much protein in one sitting, so make sure to distribute your protein intake throughout the day.

Best protein sources are:

  • Chicken breasts
  • Fish
  • Lean beef
  • Eggs
  • Turkey

Consumption

For a sedentary person, consuming between 0.75g-1g of protein per kg of body weight is recommended.

For a more active person, between 1.2-1.7g of protein per kg of body weight would be recommended.

Try to consume between 20-25g with each meal so that the body can fully absorb the macro nutrient so that you will get the full benefit of it.

 

CarbohydratesCarbohydrate Sources

Carbohydrates are very important to help fuel the body for exercise. If carbohydrate intake is low, you will feel very sluggish and tired and this can have quite an impact on your training. Carbohydrates are stored in the liver and muscles and are broken down and converted to glycogen. When training, once blood glucose levels have dipped, the liver will release more glucose into the blood to allow you to continue on.

The Best carbohydrate foods are:

  • Oats
  • Brown rice
  • Sweet potatoes
  • Wholewheat bread
  • Vegetables – all of them
  • Seeds eg. pumpkin seeds, chia seeds
  • Nuts eg. almonds, peanuts, hazelnuts

Depending on how often you train and the intensity of the training, your carbohydrate intake must reflect it. Basically the more active you are, the more carbohydrates you need to consume.

For a sedentary person, it is recommended to consume between 3-5g per kg of body weight daily.

For a more active person, it is recommended to consume somewhere between 5-12g per kg of body weight daily.

 

FatsFat Sources

When people tend to think of fats, they believe that its bad for the diet and will only add extra inches on the waistline. Part of if this is correct, but what it comes down to is the type of fat that your are consuming, there are good fats and bad fats. Fat is an essential macro nutrient for the body in order to cushion your organs and it also makes up part of the structure within cell membranes. There are number of foods that provide essential fatty acids and vitamins such as vitamin A, D and E.

Trans fats or ‘bad’ fats should be avoided within your diet if possible. These include:

  • anything fried or battered
  • cakes
  • margarine

Saturated fats should be limited within your diet such as:

  • Butter
  • Heavy cream
  • Fatty meats eg pork, lamb

Unsaturated fats should be encouraged and consumed on a daily basis such as:

  • Omega 3
  • Sunflower seeds
  • Flaxseeds
  • Fish
  • Canola Oil

Omega 3 is an excellent source which can be obtained in many foods but can also be purchased in capsules. It helps to deliver oxygen to the muscles, speeds up recovery, reduce inflammation and can help improve endurance.

Vitamins & Minerals

The more intense you’re training, the greater need there is for vitamins and minerals. If you are eating a balanced diet and sticking to the main foods groups discussed above there is not necessarily any need for further supplementation. The foods suggested will certainly provide the much-needed vitamins and minerals you need to train as long as you are eating enough within your goals.

Hydration

When training you must make sure that you are well hydrated before, during and after. Severe dehydration can result in reduced strength and endurance and make every lift or sprint harder than it should be.

Caution is also advised for over hydrating, the more water you drink, the more diluted your blood will become and will result in sodium levels to drop. To re-establish normal hydration, both sodium and water need to replaced and this can be obtained by normal and drinking throughout the day.

So in overall, making sure to have a balanced and nutritious diet will certainly keep you in shape, to keep performing at your best ability and allow you to recover quicker after every training session.

 

Musclefood are a food nutrition based company in the UK that provide premium lean meats, a variety of fruit and vegetables and other sports nutrition items. They have a wide selection for you to choose from and you can pick and choose your favourite foods items.Musclefood

Musclefood also provide bundle packages that contain a mix of different lean meats and vegetables that are very reasonably priced and always have deals on. They deliver all over the UK and your order can be with you in a matter of days. The boxes they deliver the food items in are very well packaged and chilled to maintain the freshness of the food items.

The reason I am suggesting Musclefood as I purchase from them myself personally and cannot fault them for the service and food they provide. Not only do I get A grade quality food delivered to my door but it also saves me a fortune compared to buying in the local supermarket or butchers.

I highly recommend them and suggest you have a look for yourself!

Any questions please feel free to leave a comment below

 

 

 

 

2 thoughts on “Nutrition”

  1. Hello there! I’ve been working out for like 3 months now and I didn’t notice any difference on my body. I want to be ripped. Like my muscles are showing up and not fat showing up. Right now my fat is the one showing up but my body is bulky. I read your article and I really notice that what you eat reflects to your body. Eating healthy is great to show off your muscles. But I have a question, how do I make my fat percentage to show off my muscles? I really appreciate your response.

    1. Hi John,

      A very good question. In order to reduce your body fat and make those muscles more defined, you must be in a calorie deficit. Basically consuming less calories than you are burning. Now, this doesn’t mean you need to starve yourself or go hungry for hours before you can eat your next meal, quite the contrary actually. It’s all about the quality of the food you eat and timing. Make sure to have a good protein source with every meal (if you can). Try and aim for around 20-25g every meal. Also make sure to spread your meals out throughout the day. I usually go by the saying ‘eat like a king in the morning, Prince in the afternoon and a pauper at night’. I aim for around 6 meals a day that look like:

      7am – Breakfast

      10am – Snack

      1pm – Lunch

      4pm – Snack

      7pm – Dinner

      9pm – Snack

      Make sure to stay hydrated (drinking around 2 litres (70 ounces) of water per day) and try to avoid foods full of sugar and salt.

      If you follow these guidelines, you will see a massive improvement in your physique and certainly on the way to having the body of a god.

      I hope this helps

      Ronan

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