Nutrition - Where to start!
Nutrition is the bedrock of health and fitness - it is often said you can’t out-train a bad diet! But nutrition is also very difficult!
From the boundless amounts of conflicting information, targeted advertising, preparation time and straight up self-discipline to name just a few... it ain’t easy!
The first thing is to decide what you want to achieve, that doesn’t have to be a strict set goal, but it must be rooted in something that you truly want otherwise it won’t last.
Generally speaking, you will sit in one of the following categories;
Eating for health - finding the right calorie intake for your everyday activity level to maintain the weight you’re currently at whilst ensuring you take in the necessary macro and micronutrients.
Eating for Performance - taking a more specific approach to calories, macros and timings relative to training and energy expenditure. Putting nutrition as a very integral part of your crossfit training.
Eating to lose weight - reducing calories relative to everyday activity levels to reduce body mass and body fat percentage. A deficit of around 7000 calories is generally considered to be 1lbs of weight loss but that is relative to the individual. You must still maintain macro and micronutrient intake for health.
Eating to gain weight - more or less the opposite to the above but ensuring you choose the correct calories to increase your overall intake.
Everyone’s target should be relative to the individual and understanding the following can have a huge impact on the results you will see:
Macronutrients - macros! You hear that all the time - they are protein, fat and carbs. Protein is essential for muscle building, recovery and overall maintenance of health. Fat, good fats, are extremely important and an understanding of how they affect you is huge! Fat doesn’t make you fat. Fat is the highest calorie content per gram, around 9kcal, but they are also incredibly important for health, weight management, hormonal balance and organ function. Carbohydrates are the final macro, again lots of talk here! Carbs are ‘energy’ and can be transferred to energy the quickest of any food source, this can be good if you need it, but also detrimental if you don’t! Different carbs have a greatly different affect on you! A balance on macros is the foundation of your nutrition, the difficult thing is everyone’s genetics means there is no one size fits all.