Mass Media is great for spreading fitness misinformation especially when it comes to nutrition so here are a few things to keep in mind that will help you sift through all the nutrition info garbage out there
Eating to simply lose weight and eating to change your body composition is not necessarily the same thing. To really change your body you have to follow an eating plan that will enhance the muscle building process while encouraging fat loss. Simply eating low calories is not enough. Sure you can lose weight by just lowering your calories but if the right nutrients and intelligent nutrient timing are not well executed you will have a hard time building and maintaining muscle which will ultimately be a limiting factor in the degree of results you can achieve.
Here are some simple nutrition tips to keep in mind to help you maximize your results:
1. Eat right away:
It is critical to supply quality nutrition upon waking. Whey Isolate and high glycemic index (GI) carbs is my recommendation. My favorite combo is VP2 Whey Isolate and breakfast cereal.
2. Eat often:
You should be consuming quality nutrients every 2-3 hours from the time you wake up to the time you go to sleep.
3. Eat protein every meal:
Each of your meals should consist of a protein source. Consistent protein intake is vital for building muscle.
4. Drink a post workout shake:
Directly after training you should drink a whey isolate and carbohydrate mix to kick start the recovery process.
5. Eat carbohydrates after your workout:
Don’t be carbohydrate phobic. In the 3 hour post workout window you want to consume high GI carbs with protein each meal. This is true even if you exercise in the afternoon or evening.
6. Eat lots of vegetables:
Green crunchy vegetables are perfect for providing fiber and increasing food volume while adding almost zero calories to your diet. High vegetable intake is even more important if you are focused on fat loss.
7. Eat in the evening:
Don’t fear eating in the evening. Eating quality nutrition in the evening will not make you fat. You need to supply muscle building nutrients throughout the entire day to maximize the recovery/muscle building process.
8. Eat before exercise:
Don’t exercise on an empty stomach. See tip #1.
9. Gradually skim away calories:
If you are emphasizing fat loss you want to gradually skim your calories over a long period of time while maintaining smart nutrient selection and timing. Drastic calorie cuts or simply removing all carbohydrates from your diet is not a productive long term strategy for changing your body composition.
10. Write it all down:
If you are serious about changing your body you need to be just as focused on your nutrition as you are on your training. Writing all your meals down and charting your protein, carbohydrates, fats and total calories for the day will help you be accountable for everything you put in your mouth. Remember, without great nutrition you can forget about great results!