The Fitness Nutrition 6
I have been getting a lot of questions regarding nutrition lately
and that is a good thing because it is such an important part
of fitness and the hardest one to get right. The thing that frustrates
me about nutrition is what I refer to as information overload. There
is simply too much information out there and it becomes confusing
to know which is the right information. Should I eat carbs and if so,
when and how much? Is the Paleo diet the best thing to follow? How
much protein is the right amount for me? Should I take supplements?
How many hours should I eat before a workout? What about how many
hours after? All of these questions are good valid questions, but
depending on who you ask, they have many different answers and it
becomes confusing and frustrating to try and figure out.
I think nutrition is very similar to a great fitness workout. Keep it simple
and master the basics. My greatest achievements in life have come
about when my mindset took this approach and I truly think that nutrition
should be no different.
With that being said, lets take a quick look at out 6 Basic Rules of Nutrition
again and ponder a few questions on each one:
1. CONSUME THE RIGHT AMOUNT OF WATER: Bodyweight multiplied by
.5 = daily fluid ounces intake of water.
Example: 160 pound person multiplied by .5 = 80 fluid ounces daily.
How are you personally doing with this water intake rule? Are you at least
making a conscious effort to drink more water daily?
2. CONSUME MORE VEGETABLES: Are you taking the time to buy more
veggies at the store when you shop? Do you plan to eat them daily?
3. CONSUME THE RIGHT TYPE OF CARBOHYDRATE: Complex carbs (whole fruits,
beans, whole grain bread, brown rice, legumes) is what we want. We do not
want the simple sugar carbs (ie: candy).
4. CONSUME ONLY NATURAL FOODS: Let’s face it, this one is extremely tough
to follow. Actually in this day and age, it is almost impossible to follow. Here is a list
of natural foods to choose from:
– Nuts (raw, dry roasted, or in natural butter form)
– Cottage cheese
– Whole Eggs
– Chicken breast
– Lean cuts of meat
– Fish (Salmon, Tuna, Cod)
– Mixed beans
– Whole fruits
– Extra virgin olive oil
– Virgin coconut oil
– Fish oil
– Raw mixed nuts
And here is another list of foods we should try and avoid as much as possible:
– Most lunch meat (processed)
– Non-natural nuts (contain cottonseed oils etc.)
– Fast food
– Regular bread
– “added” sugars
– Most cereals
– Soda (even diet)
– Fake juices and drinks (Crystal Lite, energy drinks etc.)
– Fruit juice
– Most energy and fruit bars
– Vegetable oil (soybean oil)
– Corn oil
– Heated/fried oil
5. EAT MORE OFTEN STARTING WITH BREAKFAST: I think the idea of
eating more often appeals to most or all of us, but the obvious key here is
eating good sources of food and not bad calories. Are you thinking about
your meals and what is going in our mouth from meal to meal?
6. FOLLOW THE 90/10 RULE: Let’s say we eat 5 meals a day. That is 35
meals a week. 32 (90%) of those meals should be clean eating and 3 (10%)
of them allow for a little cheating. The general public is somewhere less than
50/50 on this rule. Where are you currently at and what is your determination
level to get close to the 90/10 ratio?
These are the 6 basics I believe in strongly and make the overly complex area
of nutrition fairly simple and easy to understand. I want you all to go over each
rule and analyze where you are at with each. What is your level of motivation
to eat clean? Do you have weight loss goals that will make nutrition even more
important for you to truly lose weight? The best anyone can do with great workouts
and average to poor nutrition is to stabilize their weight. They may not gain any,
but they will have a hard time losing any. Both your workouts and nutrition have
to be dialed in to shed the pounds.