When we start to talk about, and look at, improvements to our nutrition, it can be hard to know where to start! So our first blog entry is going to give you some top tips for getting your nutrition on track and hit your dietary and training goals.
Eat To Achieve
Tailor your nutrition around your goals and activities. Make a decision on what your goal is for the next few months. If you want to gain some lean muscle mass, trim down or bulk up you will need to eat accordingly. This may mean you might need to add in some extra calories so that you have enough of a surplus to grow, but not gain unnecessary excess body fat in the process. If you want to lean out a little, you may need to plan ahead to reduce calories gradually and add in some extra cardio to achieve your goals.
So you need to decide what you want and then implement an eating regime and macro plan to help you to achieve your goals. Ensure you also pack your diet with plenty of nutritious wholesome foods to be absolutely certain that you are fuelling your body for your workouts and not missing any vitamins and minerals necessary to keep you healthy and strong.
You should keep a food diary to make sure you follow the plan and have an advance plan for the week, month and 12-week time frame.
This is usually were most of the population fall down. Most people lead very busy, stressful lives were time is at a premium and taking time to train and prep food is usually too much to ask. So people tend to train and then fail on their eating regime. However, prepping some food ahead can be such a timesaver when you have a busy schedule, and can also help you to avoid the temptation of ordering unhealthy takeaways too frequently when you are working long hours or doing and get home later than you would like and then do not have the inclination to spend time making healthy meals from scratch. Make some space in your freezer so that you have the space to keep prepped meals that you just defrost and then pop into the oven/microwave to make life a little bit easier for you. Contrary to some people’s beliefs using the microwave to reheat your food is fine and there is nothing bad about it’s usage.
Have fun with your ingredients & Recipes
Following the traditional bodybuilders diet, eating boiled chicken and steamed vegetables, whilst a perfectly good tried and tested diet isn’t very tasty. Also, modern medicine and culinary techniques have proven that as long as the ingredients are right, not processed, and are prepared using the correct methods you can achieve your goals and still eat big portions of tasty wholesome foods. So don’t get stuck in a rut making the exact same dishes day in and day out. Aside from the benefits a varied diet has, such as a broader intake of vitamins and minerals, it can be really tough to stick to a food plan if it is too repetitive. You can modify different recipes to suit your needs, such as replacing cream or butter based sauces with tomato ones if you need to reduce the fat content, while still enjoying some of your favourite dishes and even discovering new ones.
Getting the necessary amount of macronutrients or vitamins into your daily diet is difficult and again if you are short on time and do regularly fall short on your food intake then consider supplementing. Whey protein is a must to have in your locker as it is easy to use and it has a long shelf life so you can buy it in large quantities. It is also brilliant to use in baking to make healthy treats and also to give everyday meals an extra protein boost. If you are struggling to get enough protein into your diet you should put a scoop in to your oats in the morning or have a shake after a hard session at the gym.
Snacking – Good or Bad?
Snacking is good for you, and can even really assist with your diet, as long as you have a good supply of macro friendly snacks to help you avoid making choices that may hold you back from your goals. It is too easy to grab a chocolate bar or a packet of crisps but by cleaning out the bad boys from your snack stash and making the healthier snacks more available, you are more likely to choose them.
These tips will help you to stick to your nutrition plan and make life a little easier.
HOWEVER YOU CAN MAKE LIFE EVEN EASIER BY USING THE FOOD PREP AT FIT FOOD SHACK OR EVEN JUST DROPPING IN FOR BREAKFAST OR LUNCH ON A DAILY BASIS.