NUTRITION.
OPTIMAL FOOD CHOICES
Organic, Grass-fed, ethical, local, market, are great and I do recommend, especially for supporting local, but not necessarily needed to achieve a particular body composition/strength goal. Truth is you can eat more or less anything (that your body agrees with) within the calories/macros set and you will reach your goal - however, if health is your primary focus I would come at this from a different angle.
When is comes to nutrition I believe that keeping it simple is always going to be best:
~ do not eat foods that you know cause you upset. ie: bloating, gas, diarrhoea, indigestion, inflammation
~ do not eat highly processed seed oils. ie: canola oil. This is not good for you at all and it is in so many of today's products. It was designed for machinery lubrication but was ineffective so has been sold to the public as ;cooking oil’. Check your labels and avoid these where possible.
~ minimal processing
Below is a list of different foods that I use with myself and clients. I hope this helps you when you design your ideal food plan or when you are on the go and using a more flexible approach. Please note that you are not limited to the foods noted below. These are just common sources that I have found effective.
PROTEIN
Your body uses protein to build and repair tissue, as well as make enzymes, hormones and other body chemicals. It is an important building block for bones, muscles, cartilage, skin and blood. In addition to that, protein is also used to fortify the immune system and to detoxify in the liver.
Some sources:
Chicken: Breast, Thigh, Mince, Turkey: Mince, Breast, Beef Mince (Lean / Extra Lean), Venison, Kangaroo, Steak: Porterhouse, Rump, Sirloin, etc. Lamb: Chops, Mince, Shoulder, etc. Fish + Seafood: Salmon, Tuna, Trout, Prawns Eggs: Whole, Whites, Whey: Concentrate, Isolate, Casein, EAAS
CARBOHYDRATE
Carbohydrates are the main source of our body’s energy. After carbohydrates are consumed they are broken down into smaller units of sugar (glucose), which enter the bloodstream and are transported to various tissues and organs including muscles and the brain, where it will be used as energy. If the body doesn’t require all the glucose that is consumed, it stores it as glycogen in the liver and skeletal muscles (the muscles attached to your bones). The body has limited storage capacity for glycogen, and if the glycogen stores are full, glucose is then stored as fat. This is why we eat the majority of the carbohydrate around the training window.
Some Sources:
Potato: White, Sweet, Bread: Wraps, Bagels, Wholemeal, Oats, Rice: White, Brown, etc, Cereal, Pasta, Fruit: Bananas, Apples, Pineapple, Berries, Kiwis, Mango, Watermelon, Pears etc, Fruit Juice: Orange, Pomegranate, Cranberry, Apple, etc, Lollies (gummies, snakes, etc, not chocolate), Carbohydrate supplements, Variety of vegetables.
Whilst more fibrous, would fall under carbs:
Asparagus, Eggplant, Broccoli, Cabbage, Carrots, Cauliflower, Celery, Cucumber, Lettuce, Onions, Capsicums, Spinach, Sprouts, Watercress, Zucchini
FATS
Every cell in the body is made of fat, and that’s including the brain. Nutrients need to enter cells by passing through the cell walls, which are made of fat. This is where it becomes super important to ensure only good fats are consumed. If you have a diet high in bad fats, guess what your cells are going to be made off? It becomes harder for nutrients and hormones to get into a cell that’s made up of bad fats.
Some Sources:
Dark Chocolate, Oils: Coconut, Olive, Macadamia etc, MCT Oils, Nuts: Almonds, Cashews, Brazil etc. Avocado, Flaxseeds, Cheese, Full Fat, Yoghurt, Red Meat (Protein also), Full Fat Milk (Protein also), Whole eggs (Protein also)
EATING FOR PERFORMANCE
What I have written out below here is quite advanced and I know that it may not be of interest to you. Please don’t feel like you have to know this. This is simply here for those wanting to push the boundaries with their bodies.
‘NOTHING WORKS IF YOU DONT’
Be accountable - At the end of the day you either want it or you don’t.
Be accurate - Calories, macros, sets and reps are precise and it’s not because I’m pedantic. They are precise because science says these numbers are the ones that work best for where you are at and will get you where you want to be.. so respect the numbers and do as science says. In all seriousness, we are human beings, we are animals, we have bodies and heart beats and stimulus like food and resistance training impact our bodies, cause reactions and force adaptions.. The plan here is to make all of these reactions and adaptions ones that are constructive to what your goals are. With the above said, we are all very different and certain things will work for others and not ourselves.. it’s important that you run your own race and focus on you. Do not worry about others macros, calories, progress or their training split.. what they do or don’t do will not impact you.
Be patient - I can’t stress this one enough. All good things take time and work, and you are no different. Appreciate the small things because they lead to big things. Push yourself and enjoy the process. It’s a journey.
Be consistent - I think this is the most important point. Being consistent is key, yes in training but all aspects of life. Whatever you apply energy and focus to will grow, so make sure you are only feeding what you want. Getting it right, day in day out consistently is unstoppable. You will be amazed at what you can do if you just keep at it.
Have fun - enjoy the journey, and make sure your ‘why’ is really aligned with who you are and what you want. The ‘perfect’ body will not make you happy. Be a good person and train hard because it makes you happier and healthier.. don’t get lost in the glitter and sparkles that flood the fitness industry nowadays. Have idols, set goals but don’t obsess. Set out to be a better version of you each day.
MEAL PLANNING
This approach to nutrition is a template where I have seen the best results with myself and clients. It is based off some simple principles that are backed by science. Obviously, it is to be coordinated with resistance training. It is arguable that the diet aspect of training is more vital than the actual training system.
I always say if it’s not broken, don’t fix it and the same applies to your nutrition. If your current diet is working, don’t change it, unless you desire to experiment and try something perhaps you’ve not before – find what ever nutrition approach you find works best for you.
NUTRITION PRINCIPLES
There are no rules. Guidelines and starting points yes, but no rules that cannot be broken. Nutrition is a very individual thing and it may take us some time to get it right for you, be patient and consistent.
Consume a Peri-Workout shake containing easily digestible carbohydrate and protein source.
The majority of carbohydrate will be consumed in the post – workout period (meals eaten 4-8 hours post workout)
Consistency and adherence rule above all else.
Outside of the post – workout period, try to consume a low carbohydrate diet rich in vegetables and ‘healthy’ fats. This includes the pre-workout period if you train later in the day or the end of day meals if you train early in the day. If you perform better with carbs pre training, have carbs pre training.. re-read the first point.
TRAINING DAY NUTRITION
Pre-Workout Meals: Low carb, healthy fats or high carb, low fats – both have protein
Peri-Workout Shake: 30g+ EAAS/Complete Protein, Carbohydrate 30g+, consumed 15mins pre training/during warm ups and spread over workout
Post WO Meals (2-3 meals, 4-8 hour window): Low fat, High Carb (1g-2g+/kg), 50%+ Daily calories in this window
Other Meals: Low carb, healthy fats, equal protein
Pre-Workout Nutrition
This is very individual and I want to make a point here of not putting in too many rules around what you eat pre-workout. It too will depend on where you are at in your journey. What I mean here is if you are pushing up hard and food is nearing its limits, you may very well have to include carbohydrate in the meal because you simply cannot fit it in anywhere else... this might be ok for you because a bowl of oats, honey and blueberries makes you feel amazing when it comes to training. For others this might make you feel sleepy and lethargic.
You might need this to be a big meal made up of protein, fats and carbs (eggs on toast with avocado and a glass of OJ) or you might be far better off with a WPI Protein shake and a banana. It really comes down to you.
Personally I can train on a protein and carb meal or a protein and fat meal. I’m not a fan of protein, fats and carbs. Makes me feels slow.
I do prefer and feel better when its protein and fats or protein and carbs. My usual go to protein & fat meal, 30-40 mins pre-training is a WPI protein shake (40g-50g protein) and a 25g block of dark chocolate, when my calories allow for it I might have a small handful of salted cashews as well.
If it is carbs & protein pre-training its usually porridge with banana, brown sugar, berries and a protein shake.
I too will always make what I call a ‘hydration’ cocktail – this is just a glass of water, half a limes juice squeezed in and a pinch of sea salt. Regardless of what you’ve eaten, being dehydrated is a really quick easy way to ensure its going to be a shit workout... so drink your water and stay hydrated – more on water and salt later.
Designing your Pre-Workout Meal
Make sure it has a complete source of protein.
Choose food/foods that you can digest easily and do not leave you feeling full/bloated.
Experiment between P & C meals, P & F meals, and P & C & F meals and see what works best for you. Also something to consider is the way the body utilises macro nutrients will change depending on where your body composition is at. If you get very lean you will find your body responds very well to carbohydrate compared to when you weren’t as lean and carbohydrate made you feel sleepy. Food for thought, there are no rules, and if there are, they change...
Peri-Workout Nutrition
Peri-Workout includes immediately pre training, during training or intra-training and immediately post training – put simply it is the training window, pre, during and post.
Ingesting easily digestible carbohydrate and protein/essential amino acids in this window takes advantage of the increased sensitivity of recently exercised muscle to the effects of amino acids and insulin.
Here are some science based reasons to include a peri-workout supplement/shake:
Just one working set initiates protein turnover and reduces glycogen increasing your bodies demand for dietary protein. If glycogen levels fall too low the bodies anabolic response to training can/will be reduced.
When training full body or multiple muscle groups in a workout, the peri-workout shake acts as a recovery supplement for those muscle groups training early on in the session.
Consuming protein and carbohydrate together amplifies the insulin response which has an anti-catabolic response.
Essential amino acids are anabolic post workout, especially L-Leucine which is both anabolic and anti-catabolic.
Post-Workout Period (4-8 hour window, High Carb, Low Fat)
Below are some of the reasons why I favour consuming a calorie dense, high carbohydrate and low fat diet during the post-workout period lasting roughly 4-8 hours – goal, weight dependant etc.
Taking in 1.2+g/kg/per hour for the first 5 or so hours post training (heavy/intense) promotes very rapid glycogen synthesis – restoring glycogen levels in athletes wanting to grow/perform optimally is paramount post training. This works out to be 120g per hour for the first 5 hours for a 100kg body building training intensely. Roughly 600g in total – again just because you are 100kg does not mean you need 600g of carbs per day.
During weight training, the intensity you are able to work at is largely reliant on the glycogen you have available, again you can see the importance for replenishing after a training bout.
We must take into account that damaging resistance exercise (heavy sets 5-10 reps to failure) can impair insulin sensitivity and glycogen replenishment. Intracellular recovery and repair processes can require so much energy that glycogen levels may even decline post-workout at rest despite consuming a healthy dose of carbohydrate.
Simply, to sum up, low fat, high carb meals during a post-workout period of 4-8 hours ensures adequate carbohydrate consumption without gastric distress.
Now if you are an individual that trains later in the day/evening, carbohydrate meals may be needed the next morning – this is fine, we just allocate macros where needed. Another option is to make a protein shake with carbohydrate that you can consume during the night if you wake to use the bathroom. I would not recommend this option however if it disrupts your sleep too much as this can have negative effects on your metabolism and recovery over the long haul.
I do recommend using foods that are easy to digest here, things that are quick and easy to eat.. cereal is always a favourite of mine. When dieting you want something lower in carb and high in volume, something like sweet potato mash is always a good option when you need to feel fuller for longer and you don’t have the carbohydrate allowance to be eating bagels and jam.
Remain open minded and flexible as this will change as you do. Trying to get 700g of carbs daily from sweet potato or rice alone is just a waste of time and the gastric stress caused is unproductive.
Other Meals – Training Day
As mentioned in the principles above, meals outside of the post-workout period would generally be lower in carbohydrate, maintain a complete protein source and focus on fresh vegetables (non-starchy), salad and ‘healthy’ fats.
Some of the benefits to a lower carb, higher fat approach outside of the training window are:
Increased ability to oxidize fatty acids
Enhanced insulin-mediated glycogen formation
Low carb pre training – high carb post makes carbohydrate consumption easier post- workout
A diet study where carbohydrate was shifted to the end of the day (lower carb meals early in the day) promoted greater fatloss, improved insulin sensitivity, cholesterol profile, reduced hunger and reduced measures of overall body inflammation
Regular protein intake during the low carb periods will continue to stimulate protein synthesis, inhibit breakdown, promote recovery and create an anti-catabolic environment.
Eating a lower carb diet, rich in omega-3 fatty acids and low in trans-fats will improve lipid profile and keep insulin levels low.
The approach here is to have the best of both worlds. High carbohydrate foods around the workout window and post workout when the trained muscle/muscles are more receptive to glycogen synthesis. Using lower carbohydrate periods to make the most of the cardiovascular health benefits, allow for healthy fat, vitamin and nutrient rich vegetable/fruit intake.
This approach allows for the yummy high carb foods as well as the healthy high fat foods, plus nutrient and fibre rich fruit and vegetable consumption.
Remembering that protein has been divided up equally amongst all meals, I would usually do the same with my daily fat intake but divide this up by however many protein and fat meals you will consume for that day.
If my daily fat intake is 60g and I have 3 meals that are protein and fat, I would divide my daily fat intake by that many meals.
60g fat/3 = 20g per meal (x3 meals)
If I had 2 meals that were protein and fat, it would look like this:
60g fat/2 = 30g per meal (x2 meals)
Remembering these meals are low in carbohydrate. My go to fats are:
Whole Eggs, Grass-fed butter, Quality Cheese, Quality Yoghurt, Avocados, Nuts, MCT oil, Oils – not often as I don’t need them, my daily fat intake is usually easy to hit, Grass-fed Steak, Free Range Salmon
When including protein sources like salmon and steak in your diet it becomes very easy to hit your daily fat intake. I generally keep these ‘fattier’ food choices for Rest Days when carbs are generally lower and fats generally higher – will touch on this in the Rest Day approach to nutrition.
Training Day Nutrition – Putting it together
I’m going to give you exactly what I do and how I rearrange my meals depending on the time of day I train. Macros and calories are just an example.
We will use a carb/calorie cycling approach (different numbers for each day), but for the sake of this exercise it will be Training Day and Rest Day. This is based on 7 meals per day, you may like 4, 5, 6 or 8 meals.. a meal is when you are consuming calories, doesn’t have to be a dinner table affair.
Training Day Calories/Macros
Example: Calories: 3460 Protein: 280g Carbohydrate: 450g Fat: 60g
Training Day Meals
4 x Protein & Carb Meals
3 x Protein & Fat Meals
Macro Breakdown
Protein: 280g / 7 meals = 40g per meal Carb: 450g / 4 meals = 112g per meal Fat: 60g / 3 meals = 20g per meal
Peri-Workout Shake (40g Protein & 112g Carbs)
Start sipping during warm up sets, consume throughout your workout
Post WO Meal 1 (40g Protein & 112g Carbs)
Eat this as close to the end of the workout as possible, however don’t make yourself sick. I like to wait until that hunger kicks in – usually 10 – 20 mins post training. Pick fast carbs & protein sources here.
Post WO Meal 2 (40g Protein & 112g Carbs)
Within 2 hours post workout. This will be more of a meal. Again use a lean meat here and a carb that you find easy to eat.
Post WO Meal 3 (40g Protein & 112g Carbs)
Usually a similar set up to the meal above, usually it will have less carbohydrate.
Meal 1 (40g Protein & 20g Fats & Fibrous Greens)
Meal 2 (40g Protein & 20g Fats & Fibrous Greens)
Meal 3 (40g Protein & 20g Fats & Fibrous Greens)
Templates
#1. Training first thing in the morning
6:30am: Peri-Workout Shake (Protein & Carbs)
8am: Post WO Meal 1 (Protein & Carbs)
10am: Post WO Meal 2 (Protein & Carbs)
12:30pm: Post WO Meal 3 (Protein & Carbs)
3pm: Meal 1 (Protein & Fats & Fibrous Greens)
6pm: Meal 2 (Protein & Fats & Fibrous Greens)
9pm: Meal 3 (Protein & Fats & Fibrous Greens)
#2. Training Mid-Morning
7:30am: Meal 1 (Protein & Fats & Fibrous Greens)
9am: Peri-Workout Shake (Protein & Carbs)
11am: Post WO Meal 1 (Protein & Carbs)
1pm: Post WO Meal 2 (Protein & Carbs)
3pm: Post WO Meal 3 (Protein & Carbs)
6pm: Meal 2 (Protein & Fats & Fibrous Greens)
9pm: Meal 3 (Protein & Fats & Fibrous Greens)
#3. Training Afternoon/Evening
8am: Meal 1 (Protein & Fats & Fibrous Greens)
10:30am: Meal 2 (Protein & Fats & Fibrous Greens)
2pm: Meal 3 (Protein & Fats & Fibrous Greens)
4pm: Peri-Workout Shake (Protein & Carbs)
6pm: Post WO Meal 1 (Protein & Carbs)
9pm: Post WO Meal 2 (Protein & Carbs)
11pm+ Post WO Meal 3 (Protein & Carbs) – Could be consumed during the night as a shake OR would be added to breakfast the next day
REST DAY NUTRITION
If training was late on previous day, carbs with breakfast as needed. Meal can be low fat or mixed macros.
Otherwise, low carb approach (starting around 100g per day)
Protein spaced evenly across meals
Increase in healthy fats
Rest Day options include:
Entire day low carb (100g total) – initial fat loss approach
Increase carbs as needed to gain
Metabolic Flexibility – Low carb early, carbs later in the day, lower fat approach – used on those that have efficient metabolisms and naturally lean.
If you are someone with a manual/high activity job or perform cardio on rest days there is a good chance you will require more than 100g carbohydrate on your rest days.
Rest Day Diet:
Carbohydrate will be predominantly from smaller amounts of fruit and non-starchy vegetables. Fibre is not included in the carbohydrate count when logging/calculating.
We will increase carbohydrate as needed, spreading evenly over the days meals. If you are someone that trains first thing or late in the day we will look at putting the carbohydrate on your Rest Days towards the end of the day to fuel you for the next morning or to mimic the higher carb intake around the same time on a Training Day.
The reason for the lower carb approach on a Rest Day is demands are not there and it will help to re-sensitise the skeletal muscle to insulin on the Training Days when large amounts of carbs are consumed. My go to fats are above.
I’ve created a diet plan for my rest days that I really enjoy. Generally I use a flexible approach with some carbs in the morning (which is when I usually train) and some before bed. I’ve included foods I like to eat like sausages and steak that are usually too high in fat to consume on training days, again no rules, just your preferences... consistency wins this race and the best diet is the one you stick to! So pick foods that you like and that fit inside your macro boundaries.