Proper nutrition is critical to achieve desired changes to your physique. Food is fuel and is necessary to provide optimal energy throughout the day and night. Resistance training is a catalyst for muscle growth. Foods are the building blocks of your physique. They determine how you look, feel, and perform on a daily basis. Both resistance training and food are equally important as utilizing only one will not produced the desired results alone.
Understanding the macronutrient components of food is a key factor. Macronutrients consist of fat, carbohydrates, and protein. In simple form, each of these macronutrients serve a purpose independent from each other. The amount of each macronutrient, meal timing, and synergistic affects of each are imperative to making changes and achieving your desired fitness goals.
Determining the amount of nutrients required for each person is based upon their body type (ectomorph, mesomorph or endomorph) and tolerance for specific foods. Since each person’s body is different from another, there is no single nutrition plan that will work for the masses. The one common factor in all individuals is maintaining a consistent nutrition program.
Macronutrients
Protein
Protein is made up of amino acids which are the building blocks of muscle tissue. As we resistance train we tear down our muscle fibers which need to be repaired. Consuming the proper amount of protein plays a vital role in the repair of this damaged muscle tissue. Protein is the one macronutrient that should be consumed at each meal. Total daily protein consumption can range from 1-2 grams per pound of body weight but the exact amount is dependent upon body size, muscular composition, and goals.
Example sources of protein include: egg whites, lean meats, protein powders and white fish.
Essential Fat
Essential fats should not be overlooked. Fat is a fuel source for the body and is necessary for the absorption of fat soluble vitamins and proper hormone production. Consuming proper amounts of essential fats will help aide in burning additional body fat.
Example sources of essential fats include: oils, nuts, nut butter, fish and avocadoes.
Carbohydrates
Carbohydrates are the primary source of energy for resistance training. Too often people eliminate carbohydrates or highly restrict them from their diet due to recent hype in the media and fad diets. Instead, it is important to find the proper portion of carbohydrates for your body as well as proper timing to consume carbohydrates in order to best utilize the energy they provide. Finding the perfect amount of carbohydrates can be somewhat difficult as there are many factors that come into play when finding the right amount. First you must consider your body type (ectomorph, mesomorph, endomorph), you must also consider meal timing and learn how to read your bodies reaction to carbohydrates. Some individuals are carb sensitive while others can consume mass amounts of carbohydrates; other people react well to certain carbohydrate sources and not well with others.
Example sources of carbohydrate include: rolled oats, sweet potatoes and brown rice.
Macronutrient Timing
In order to stabilize blood sugar and retain a high metabolism it is important to eat 5-7 small meals throughout the day. The first meal should be eaten within an hour upon waking then every 2-3 hours following.
Breakfast is one of the most important meals of the day and should be consumed within an hour of waking. Throughout the night your body has gone into a catabolic state therefore it needs a proper wake up to start your metabolism for the day. Eating a well balanced breakfast sets the tone for the rest of the day! Skipping breakfast leads to unstable blood sugar levels, which in turn causes fat storage and over consumption of food the remainder of the day.
Following breakfast each meal should coincide with your activity level. Pre and post workout meals are highly important. Pre workout meals should consist of a slow digesting carbohydrate paired with a high quality lean protein source. This should be consumed approximately 2 hours prior to your workout in order to allow time for digestion and to fuel your workout. After a resistance training session your muscles have been broken down and need to recover. A proper post workout meal should be consumed within 30 minutes of resistance training and consist of a quality complex carbohydrate paired with a lean protein source. The combination will enable maximum protein synthesis to allow your muscles to rebuild, repair and recover.
Another important meal of the day that is highly overlooked is a pre bedtime meal. While at rest your body is still burning calories and needs a slow digesting protein source to allow steady supply of amino acids throughout the night. I recommend consuming a slow digesting protein source along with essential fatty acids approximately 1 hour before bedtime to assist in muscle growth and recovery.
My theory on weight management is not based on the scale number, it is overall body composition. Achieving a tone and lean body consists of proper nutrition and hard work in the gym. It requires several small meals throughout the day, the first meal within an hour of waking, every three hours there after and a meal approximately an hour before bed that consists of protein and fat. All other meals should be well balanced consisting of a lean protein, healthy fat and carbohydrate.
Some tips to get on track:
Calculate your daily caloric need
Learn how to read nutritional labels and portion sizes
Prepare meals ahead of time to avoid snacking
Learn how to make your favorite meals healthy
Keep your body hydrated with sufficient amounts of water
Keep a food journal
Track your results from week to week to see your progress
Add in a workout regimen that fits in with your work schedule and lifestyle.
Join a fitness class at your local gym
Switch up your workouts every month to avoid monotony
Upload music to your ipod that gets you motivated
Research new workouts and push yourself everyday in the gym
Make each workout count