While working
out and transforming your body, a commonly overlooked factor is diet. Sure,
working out hard will allow for some change in your physique, but the true
task is to feed your body the necessities it requires for gaining lean
muscle mass, decreasing body fat and keeping up the energy level for these
extra activities.
Now, I’m not talking about the diet you get out of a
can or in a pill, or the one that limits your food choices to one food group
(or one food!). I am talking about smart food choices; a lifestyle change
that is fairly easy to adjust to and one that anyone can live with.
Have
you ever seen a person who works out like crazy, but never look any
different? I think every gym has
one of these. These people are not
doing one of two things: varying their workouts or not making wise food
choices.
It is likely the latter, where they have not been taught the basics…
Here, I will detail the very simple science behind food
choices and how to incorporate them by choosing from simple charts of the
food option examples for the different nutrients our bodies need.
Keeping in mind too, that it is okay to indulge sometimes, but a
lifestyle change of healthy eating will not only ensure a maintained
physique, but also healthy insides for disease prevention.
Use these basic nutrition tips to help you get started and you will
be sure to achieve the success you have been looking for.
Note**When starting a new program of any sort (diet or
exercise) be sure to consult with your physician first**
THE MUSCLE NUTRIENT:
PROTEIN
It has been said that protein is the staple of any
diet, especially to serve the dietary needs of an athlete.
Next to water, protein is the most abundant material in the human body.
It is present in muscle, bone, connective tissue skin and blood.
While consuming enough protein is essential for growth and
development of the body, eating huge amounts will not build muscle unless
you are strength training at a high intensity in order to cause muscle
hypertrophy (muscle growth). This means you should not fall into the
high-protein fad that seems to be the latest trend in
North America. The
following is a protein recommendation list based on the current
Recommendation for Dietary Allowance (RDA):
Sedentary or those who exercise
infrequently = 0.4grams/1 pound of body weight
Active exerciser = 0.5-0.6grams/1
pound of body weight
Very active/weightlifter/endurance athlete =
0.7-0.8grams/1 pound of body weight
In general, about 15-20% of your
total daily calories should come from protein. Here
is a list of some good sources of protein to get you started:
Chicken
breast,
turkey,
orange
roughy,
salmon,
tuna,
top
round/sirloin steak,
lean ground
beef,
egg whites,
low fat cottage cheese
THE ENERGY NUTRIENT: CARBOHYDRATES
The supermarket shelves are filled with tons of “low carb” items and every
new fad diet screams to ‘cut the carbs, pass those potatoes and resist the
rice!! Low carbohydrate diets
will ultimately affect your stamina and endurance, so they are in fact
necessary since they are the body’s main source of fuel. Carbohydrates
fuel the body by providing our muscles with glycogen, while working out, and
helps us to optimize our athletic performance. Carbohydrates
should be from minimally processed sources like eating true whole wheat
bread versus white bread or even enriched bread (read labels carefully –
sometimes the brown packaging or the name “health/12- grain” bread can be
deceiving).
Carbohydrates should make up about 55-60% of your total caloric intake,
depending on your activity level.
Here is a list of food sources of carbohydrates to help you:
baked potatoe,
sweet potatoe,
brown rice,
wild rice,
squash,
pumpkin,
oatmeal
(whole oats),
whole wheat bread/tortilla
THE
ESSENTIAL NUTRIENT: FAT
Fats are an important and
necessary nutrient for everyone. That
is, some fats – you see, there are those that are saturated and are not good
for your cholesterol levels, potentially causing clogged arteries. The
fats that are considered good for your body are unsaturated fats. These
can actually help protect against heart disease by reducing cholesterol and
providing the body with extra energy. Basic
rule here, if it is a solid at room temperature, it is usually saturated
(bad) ; if it is a liquid at room temperature it is unsaturated (good).
Of course, here is a list to help you with some of the good fats you should
include in your diet:
safflower oil,
olive oil, flax
seed oil,
sesame oil,
fish body oils
(EFAs=essential fatty acids)
THE HYDRATION NUTRIENT: WATER
Drinking water during exercise is
necessary to sustain performance and to avoid injury. What
to drink and how often to drink it really depends on the duration and type
of workout you are doing. There are some activities like long distance
running which may require more than water (sports drinks help to also
replenish lost electrolytes). A general hydration rule is to drink one 8oz
glass of water for every 15-20 minutes of exercise.
Now that you are armed with your food basics, you can incorporate this into
your existing regimen to achieve a healthier lifestyle.
Below are some other quick tips to follow to make this transition
more easily:
-
Eat
smaller meals more frequently throughout the day to feed your metabolism
and raise it naturally, so you are able to burn calories at a more
efficient rate
-
Prepare
foods in advance so when you are “starving hungry”, you are less likely
to eat junk
-
Season
meats/fish the night before so that they are tastier when cooked
-
Don’t
deprive yourself; if you crave chocolate chip cookies, have one or
you’ll end up eating an entire bag tomorrow!
-
Chew
slowly and serve small portions at a time so you stop eating when you
are full
-
Do not
skip meals – this sets you up for overeating
-
Keep a
diet journal so you can stay on top of your new lifestyle change
Train Hard…Train Natural…Love your
Body!
Karen Lisa Borders is a drug-free
natural athlete and the 2004 International Fitness Model Champion where she
outclassed over 225 competitors to take the most prestigious title in
Fitness Modelling.
