If you have been training for a while or have read a few things about working out or sports in general, you will have already noticed that besides working out, nutrition is a very important aspect. After a short research, you will quickly find numerous nutritional approaches – and each of them seems to work? What is the right approach for you and what should you pay attention to?
Basically I think there is no universal truth to nutrition. Each individual responds individually to different nutritional approaches and, even more importantly, not everybody can cope with a specific diet as well as other individuals may.
While you may like to eat nuts and don’t need many carbs carbohydrates, you can cope well with a diet that relies heavily on fats. Someone else who likes to eat rice and noodles on the other hand, will have problems with sticking to this approach in the long term.
What does that mean specifically for you? Be aware of what you like to eat, try out different approaches and find a nutritional approach for you that you can maintain in the long term and that helps you to achieve your goals!
Basically, the formula for gaining or losing weight, regardless of the diet, is always the same: Every person has a daily basic metabolic rate (depending on your level of activity and many other factors), if you eat more than your basic metabolic rate you gain, if you eat less you will lose weight!
In recent years, I have already tried numerous diets, every one having their advantages and disadvantages. Regardless of my nutritional approach however, I always try to stick to the following guidelines:
- I only drink water or tea, no sweetened drinks (coffee is my only vice so far;)) </ li>
- I drink between 4-5 liters of water daily </ li>
- I reduce sugar as much as possible, generally I try to stay below 8g sugar per 100g for food </ li>
- For carbohydrates, I try to consume complex carbohydrates as much as possible (no wheat flour, simple sugar, etc.). Complex carbohydrates such as whole grains or pods have i.a. the advantage of keeping you full longer and avoiding blood sugar spikes (-> food cravings).
Now to my current diet: Currently I count the macronutrients I consume. But what exactly are macronutrients? Macronutrients are protein, fat and carbohydrates, they are the major nutrients in our diet. Also, they are the nutrients that our body derives energy from, and they fulfill other vital functions.
What I like about this approach is that I have quite a bit of freedom WHAT I can eat, all I have to do is make sure my distribution fits my macros throughout the day (also known as IIFYM – If It Fits Your Macros). Personally, I try to focus on individual macros in my meals. For breakfast I put a strong focus on fats, for lunch I try to consume a lot of carbohydrates and in the afternoon I consume a high-protein snack. Since I often can not plan in advance what my dinner will look like, I try to “leave some space” for all my macronutrients, so I am relatively flexible for dinner.
Did you like this post and would you like to read more? Want to know how I have distributed my macros and how you can calculate your personal macro distribution? Tell me in the comments what you would like to read about next!
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