Uncovering Proper Nutrition in the Fitness Industry
Have you been told or think that carbs are your worst enemy?
Have you been told you have to eat absurd amounts of protein to gain muscle?
Well this ones for you..
Busting the Myth of Carbohydrates
I've noticed with today’s generation everyone seems to think that carbs are such a bad thing! Carbohydrates are what your body needs for fuel! Without some sort of carb we will just be fatigued and our body will have nothing to burn! Carbohydrates have a direct impact on your exercise performance but here is where the controversy starts:
How much carbohydrates should I be eating per day? Well it all depends on where YOUR goals lie not anyone else's..
Light training (low intensity) = 3-5 g per kg
Moderate intensity (1 hr daily) = 5-7g per kg
Moderate- high intensity training (1-3 hr daily) = 6-10g per kg
Very high intensity training (4 hr daily) = 8-12 g per kg
Low Carb Diets
Ketogenic diet: high fat, adequate protein, low carbohydrate diet
“ Standard” low carb diet: restricted carbohydrates
The Atkins diet : decreasing carbohydrates each week
Zero carb diet: no carbohydrates are consumed
There are many advantages and disadvantages to a low carbohydrate diet
Advantages:
May lower blood pressure
May feel full longer
May promote weight loss
Disadvantages:
Can be to high in unhealthy saturated fat
May have a negative effect on heart health
Your body probably isn't getting enough glucose
Realistically Carbohydrates is an essential food we need to have enough energy throughout the day! Carbs should be your best friend as it fuels our bodies!
“When in doubt, ingest Carbs”
- Rachel Cohn
Protein. Getting enough? Or Getting too much?
This has to be the most controversial topic in the fitness industry. I've heard many fitness protein myths such as people who say you have to eat 5x your bodyweight in protein, Which is totally bizzare! Depending on how often you train and what your goals are is when you should be concerned with adequate amounts of protein.
Let's Talk Daily Requirements
Sedentary and recreational exercisers should have 0.75g of protein per kg of body weight
Endurance training (runners): 1.2- 2.2g of protein per kg of body weight
Higher Intensity: 1.2 - 2g of protein per kg of body weight
For gaining muscle or losing weight some people suggest up to 3.3g of protein per kg of body weight
Consuming more protein than needed offers no advantage in terms of health or physical performance
Additional protein will not be converted into muscle or increase muscle size, strength or stamina.
Please Note: If you or someone has liver or kidney issues, it is best to avoid a higher protein diet.
What are the Best Types of Protein?
Complete proteins such as meat, eggs, quinoa that contain all 8 essential amino acids
Fast digesting proteins such as eggs
Whey protein is considered a fast digesting protein as Casein based proteins are slower
In my experience there are a lot of crazy fitness myths and tons of misinformed information. When diving deeper into proper nutrition for athletes it is vital that you do proper research and get credible, reliable resources.
