Coldogblog – Food Follow Up – More Tips on Nailing Your Nutrition
Coach Col Dog’s Tip of the Week
Living your best life is dependent on a number of factors – fuelling your body to perform at your best is a HUGE component. Last week I covered some of the basics to start overhauling your nutrition.
What further steps can you take to overhaul/tune up your nutrition? Read on for some tips!!
Most people cannot get over how much food I eat each day, keys to getting myself to this point have been:
- understanding my start point and baseline
- seeking out good advice
- educating myself on good food choices
- listening to my body and not losing sight of the big picture. My food intake every single day is not optimal, my food choices every single day are not optimal, over the course of a week, month and a year a combination of accountability and organisation ensures that my intake and choices are optimal.
C A L O R I E S / K I L O J O U L E S – widely understood that an excess of these (against our daily energy requirements) will lead to weight gain. 2 questions to ask yourself here:
- How many calories do I currently consume?
- How many do I actually need?
Track your food and drink intake for a couple of days through an app like MyFitnessPal – super easy to do and the results may surprise you – track every snack and drink too, it all adds up!!
How many calories you need is determined by a few factors, based not only on your weight and body composition goals, but your activity levels and body weight as well.
Q U A L I T Y of food matters. Aiming for a calorie target in isolation is not optimal, we need to consider the micro and macro nutrients in the foods you eat to help optimise how you feel and how you perform.
A B S O R P T I O N – how’s your gut health? An unhealthy gut will be ineffective at absorbing nutrients your body needs to function at its best!
Consider how you feel during the day, do you get uncomfortable after you eat? Go to the toilet a lot or not enough?
Got an understanding of your start point? Now what?
- ensure your W A T E R intake is optimal – at a base level, around 32ml/kg of body weight per day is the aim. Water carries nutrients, waste products and electrolytes through the body
- P R O T E I N intake – the less processed the better – based on your lean body mass (your fat free mass) – approx 4g for males, 2.6g for females across each day. Builds body tissues and cells, supports the immune system and liver detoxification
- F A T – dependent on other macros in terms of intake – we are looking for a healthy balance of omega 3 and 6 here. I will put a separate post together on fats, as it is a bit more complex and often misunderstood thanks to the “low fat” craze of a few years back. Energy storage, hormone production and cell membrane health are all assisted by optimal fat intake.
- F I B R E – 30g a day in divided doses, great for gut health and lowers blood pressure. A number of veggies are great sources of fibre
- C A R B S – a whole range of different views on this one, personally I find that you need to earn your carbs. I prioritise my veggie intake all day as my main carb source and like to get my other carbs in (brown rice, sweet potato, quinoa etc) after I train to replace glycogen stores. Excess carb intake in most people can often lead to body fat increases.
Pay attention to how food makes you feel!! If you feel tired, bloated, uncomfortable etc, don’t eat it!!
- There is a reason for it, not sure why, seek out an expert to find out why
- Try to get as much bang for your buck in your calorie intake – nutrient dense foods will keep you fuller, make you perform better and give you the space to eat more – nothing worse than empty calories