Nutrition hierarchy for success
Here are the top 5 most important variables we must monitor and consider during our day to day nutritional habits… 1 being most important.
Calorie intake - Kcals in vs kcals out needs to be monitored in order to expect results e.g. weight loss, more kcals need to be expended than consumed. Gradual deficits are more sustainable and manageable with hunger, mood and energy so that is why 10-20% is what I recommend.
Macronutrients - Balancing protein, fats and carbohydrates in a way that supports energy, protein synthesis for muscle repair and growth ensuring satiety plus sufficient hormone function too.Alcohol is also a macronutrient, containing 7kcal per gram so being accountable for minimising intake during a program is important.
Micronutrients - Nutrients derived from natural, raw, wholesome, plant based food sources of variety, colour and types will ensure a diverse profile ensuring optimal health, functioning and recovery. Try the 40 challenge, see if you can consume 40 different types of natural food in 7 days.
Meal timing - Understanding the importance of macronutrient intake around exercise, time of day to consume certain nutrients and how to use natural hunger signals has a huge impact on how we assimilate and use the nutrients we provide it for improved body composition and recovery.
Supplements - Can be used as an excellent tool to facilitate health, cognitive function, wellbeing and performance when what we eat my leave gaps or our physical demands call for extra help in terms of kcals, protein or certain vitamins / minerals and compounds that we might benefit from including within the diet to boost health, prevent deficiencies and improve training output.
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