In this post, I am going to give you the answers to the top 5 nutrition questions I received in 2016.
#1 How many carbohydrates you should eat
#2 Should you eat carbs post workout?
#3 What supplements you should use
#4 What’s wrong shake/juice diets?
#5 What foods should I eat?
#1 How many carbohydrates should I eat?
It largely depends upon the number of calories you need to consume. Due to carbohydrates being the body’s preferred source of energy, I suggest keeping them as high as possible whether you’re gaining muscle or losing body fat.
We need to know our maintenance calories first, I suggest using the – St Jeor Mifflin Equation. Deduct 10-20% for fat loss and 10-20% for muscle gain, ideally at the lower end of the spectrum.
Protein 1g per lb of body weight (protein x4 deduct from calorie goal), fat 20-25% of your calories (divide by 9), then divide your remaining calories by 4 to receive your carbohydrate goal.
#2 Should I eat carbs post workout?
The short answer is yes, BUT, is it an immediate necessity? Absolutely not. Consuming carbs immediately post workout will replenish glycogen stores quicker than delaying, however, unless you’re an endurance athlete or training again later in the same day, its importance decreases assuming you hit your carbohydrate goal over the course of the day.
#3 What supplements should I use?
There are plenty of supplements on the market which may provide benefits. But I’m going to give you my top 5.
Whey protein, simply due to its convenience, when you own a whey protein, there isn’t an excuse to skimp on your protein intake.
5g of Creatine monohydrate daily, creatine will replenish your body’s creatine phosphate stores improving recovery rates.
Vitamin D3 is synthesised in the body if we receive enough UV light, unfortunately, if you’re based in the UK you won’t be receiving as much exposure to sunlight so it’s a worthy supplement which will improve your general well-being, bone health, cognitive functioning & comes with an array of benefits for various diseases.
Caffeine is the most commonly used drug on earth available in various forms such as coffee/tea & pre-workout formulas to name a few, I suggest supplementing with caffeine 30 minutes pre-exercise.
Omega 3 fish oils can be taken daily at a dosage of 3g and can reduce inflammation, enhance mood and reduce disease factor risk.
#4 What’s wrong shake/juice diets?
Despite being unsustainable for the long-term and inflexible, you could be placing your health & performance at risk via consumption of important nutrients. For optimal results, you should be consuming carbohydrates, fats & proteins in beneficial quantities as well as consuming plenty of micronutrients. Shake/juice diets can often keep you undernourished due to the large reduction in calories. Additionally, they won’t keep the weight off you and certainly won’t improve your nutrition/dieting knowledge.
#5 What food’s should I eat?
Whatever you want! the clean eating vs IIFYM debate is one that bores me, food types do not dictate your fat loss directly. What matters is calorie balance, are you at maintenance, are you in a deficit (to lose weight) or are you in a surplus (to gain weight). Food types are irrelevant, if you’re intolerant or believe certain food’s trigger binges for you then avoid, but don’t deprive yourself due to fear.
Consume enough protein 1g per lb of bodyweight (is a good starting point), include 3-5 fruits & vegetables per day, ensure you’re hydrated, set yourself a fibre goal (10g per 1000 calories as a rough guide) and finally if hunger is an issue, choose foods which satiate you.
I hope this helped, do you know anyone who will benefit? If so please share it with them.