Rule #1 / EAT A VARIETY

Variety means eating foods from all the food groups each day: meat, dairy, fruits, vegetables, grains. Why? Because foods vary in nutrient content, so eating a variety takes care of your nutrient needs simply and completely. People who consume adequate amounts of varied diets rarely exhibit nutrient deficiencies. It’s the more restrictive diets that are likely to be deficient in one or more important nutrients.

Rule #2 / EAT NON-PROCESSED

Minimal processing means that the foods you eat should be as close as possible to how they started. Over processed foods are generally less nutritious, with more added salt, sugar and calories.

Rule #3 / EAT IN MODERATION

Moderation is about balancing calories IN with calories OUT – thus maintaining a healthy weight through healthy food choices and regular physical activity.

Just 3 simple rules. Yet…

Doug@MyTrainerSays.com

The Truth About Exercise and Weight Loss.

Mythbusting: Cheap food does not equal higher quality of life.  (link)

Hard to say where Canada fits in on the graph.  Where do you think it does?

An interesting study from one of my RSS feeds.

Is Food Rewarding… Or Not Rewarding Enough? Precision Nutrition

All about Food as Reward.

Guess what part of our brain that touches?

Doug at MyTrainerSays dot com

7 days a week x 6 meals a day = 42 meals a week.

Obviously, staying on purpose for each and every one of those feedings can be a challenge to your fitness goals. There are work considerations, scheduling considerations, social considerations – the convenience of fast-food on a busy day is an accepted reality.

Thus, the Rule of 90% when it comes to eating.

If 90% of the meals you consume are “fit” meals, then you are doing very well.

I describe a “fit” meal as one that is nutritionally balanced and portioned in keeping with your fitness goals.

And the other 10%?

Well, following the 90% rule means that 4 reasonably “less fit” meals are excusable over the week. And to me, excusable means Guilt-free!

Which is very good for morale when your eating behaviour is more disciplined the rest of the time.

Doug at MyTrainer dot com

Protein powders and weight gain supplements can certainly help those who’s sole intent is to gain muscle mass – “pack in the calories; pack on the weight”. However, for those who’s objective is to lose fat, firm up and strengthen – which includes many of my athletic clients – I caution you not to over-consume protein shakes. Not only can it be a waste of money – but as you probably know already, you can get most of what’s in a protein product by eating a variety of wholesome foods (and bloat less).

There is 1 nutrition supplement that can build strength and muscularity faster – creatine monohydrate.

Stirred into a sports beverage or fruit juice, creatine works by effectively boosting power and performance during anaerobic activity (such as weight-lifting). And it’s cheap to use.  A 300 gram bottle (60 servings) sells for under 10 bucks at most vitamin or nutritional supplement stores.

If you decide to give it a try, be sure to read the label and use according to directions.

Lift!

Doug

If you do not spend a high proportion of your day exercising at an intensive level, focusing on WHAT and HOW MUCH to eat will likely ensure that you meet your body composition goals.

However, if you spend a considerable amount of time in the gym in order to really change your body composition, then you should pay particular attention to NUTRIENT TIMING.

In research findings presented on Daily Burn, there is a definite time span during which nutrition timing affects your effectiveness – by improving cardiovascular endurance, reducing muscle damage and speeding recovery time.

Recommendations

• 30 MINUTES PRIOR to exercise, FULLY HYDRATE by consuming 14 – 20 ounces of water or electrolyte solution (watch the sugars and sodium contents!)
• DURING EXERCISE, fluids should be replenished EVERY 15-20 MINUTES.  And, not just water.  A drink consisting of a 4:1 carbohydrate to protein ratio (e.g. a watered down 1/2 serving protein shake) can increase endurance and limit muscle damage.
• 30 MINUTES POST-WORKOUT is the window of opportunity where a muscle’s potential to rebuild peaks.  Researchers suggests high quality protein and carbohydrates be consumed during this period (e.g. the rest of your protein shake)

Doug

MyTRAINER says…