THE 5 MOST IMPORTANT THINGS TO CONSIDER WITH YOUR NUTRITION

Achieving lasting success with your nutrition requires careful consideration of various factors and a clear focus on your priorities. When it comes to dieting or building phases, it's essential to understand where to direct your efforts. In this blog, we'll explore the five most critical aspects of nutrition that can help you reach your body composition goals.

1. Adherence:

The foundation of any successful nutrition plan is adherence. Talking about your goals is one thing, but actions always speak louder than words. The most challenging part of the muscle gain or fat loss journey is sticking to a plan to determine its effectiveness.

Limit your diet to three main ingredients during dieting phases to simplify the process. For example, here's a sample diet plan (that I used preparing for my Jiu-Jitsu competition and went from 85kg to 78.8kg:

Meal 1: Peppercorn beef burger (low-fat) with one slice of sprouted loaf and a side of broccoli or salad mix.

Meal 2: Gluten-free pasta with beef bolognese sauce.

Meal 3: Grilled chicken with basmati rice and grilled capsicum or other non-starchy vegetables.

Meal 4: Eye fillet with spud lite potatoes and salad mix drizzled with balsamic vinegar.

Extras: 180g of blueberries and 250g of pineapple, Gatorade & gluten-free lollies

These meals serve as the base nutrition plan, with the option to add high-GI carbohydrates, like rice flour, cereals, and maple syrup, to increase calorie intake around workouts.

2. Calories:

Calories are the ultimate determinant of your rate of weight gain or loss. Regardless of your goal, you cannot bypass the calorie balance equation. To succeed, you need a well-structured plan and consistent effort. 

1. Caloric Surplus occurs when you consume more calories than your body burns. In this state, the excess calories are typically stored as body fat, leading to weight gain or muscle!
2. Caloric Deficit: A caloric deficit happens when you consume fewer calories than your body requires for daily energy. This energy shortage forces your body to use stored fat for fuel, resulting in weight loss.
3. Weight Maintenance: Your calorie intake should match your calorie expenditure to maintain your current weight. This balance ensures that you neither gain nor lose weight.

3. Macros:

While calories are paramount, macronutrients (macros) are crucial in how you feel and perform during your diet. Carbohydrates, in particular, are essential for providing energy. Quality matters and protein should be a top priority. 

There are two types of protein:

• Complete protein sources provide all the essential amino acids in the right amounts. Sources include meat, poultry, seafood, eggs, and milk.
• Incomplete protein sources offer some, but not all, essential amino acids. If you're on a vegan diet, you may need to combine options like almonds, rice, beans, tempeh, and dairy (for vegetarians) to ensure an efficient spike in muscle protein synthesis. However, complete protein sources should be your first choice.

When selecting foods, focus on whole, unprocessed options sourced from the sea, land, or farm. Build your core meals from these sources.

4. Meal Timing:

Meal timing is crucial in optimising various processes, such as digestion, recovery, sleep, blood sugar regulation and performance. If you're starting a dieting phase, avoid making drastic changes. As discussed above, keep your core meals consistent and make gradual adjustments. 

5. Supplements:

While supplements can be beneficial, they are not the key to your progress. It's essential to prioritise your overall health and strength over just appearance. Eating processed foods and relying on supplements won't achieve the desired results.

Maintaining good health and strength should be your primary focus as you age.

In conclusion, by focusing on adherence, calories, macros, meal timing, and a holistic approach to nutrition, you can set yourself up for long-term success in achieving your body composition goals. Remember that consistency and balance are essential, and to make choices prioritising your overall health & well-being.

Liam