Nutrition is
defined as the sum of the processes by which an animal or plant takes in and
uses food substances for growth and repair of tissue. Now let that soak in a
minute…
Now, when I say ‘growth and repair of tissue’, what comes to
mind? Do you think your body can repair and maintain itself with the ‘nutrition’
from that Big Mac or Grande Starbucks Frap?
The one thing that I have learned that I make sure to pass
on to my clients is this: Food is not for your enjoyment or entertainment-
food is for fueling our body to complete our daily tasks. Once you are able
to change your mindset to accept this statement as truth (because it is), you
will find that your mental approach to food and eating will change.
The amount of food that you eat on a daily bases should be
based upon your daily energy needs
or expenditure. When I create plans for my clients, this is the mathematics I
use to accurately prescribe the proper ratios of each macronutrient to ensure
my clients are eating right for their goals. It’s pretty obvious, but the more
energy you expend daily, the more calories are needed to replenish and repair
what is lost during activity. If an individual is eating MORE than what their
body needs to function, and does so in a regular basis, this individual will
GAIN weight as a result of the excess calories they are consuming. And on the
contrary, when an individual does not eat enough, and is BELOW their needed
calories for the day, this individual will LOSE weight, due to a deficit of
calories consumed. The fine balance between losing, gaining or hitting a
plateau is all in the macronutrients ratios and the amount of each macronutrient
you are eating. Just a little too much of one, and not enough of another can be
the difference between losing a pound a week and gaining it.
Macronutrients, or
macros, include Protein, Carbohydrates and Fats.
The primary function of Protein
is to build and repair body tissues and structures. Protein is very important
in your body for the creation of hormones and enzymes, as well as assisting in
and other chemical reactions. Consider protein to be cornerstone to most
metabolic functions- and when protein is consumed, it is broken down by your
body into Amino Acids, the parts of the protein you consumed that your body
uses to repair tissue and make energy available. Eating the right amount of
protein for your goals will allow you to build and maintain muscle mass- but
that doesn’t mean that you can go protein-crazy! When you consume protein and
your body processes those Amino Acids, whatever is left over and isn’t necessary
for repairing something or providing energy will be stored in your body as FAT.
Consumption of protein in the right range for each individual will allow for consistent
muscle growth and repair, leading to more lean muscle mass, resulting in more
calories burned per day, ultimately leading to FAT LOSS.
We have all heard about Carbohydrates,
and I feel bad for carbs because they always get a bad ‘rap! Carbohydrates are
compounds generally classified as sugars (simple and complex) and fiber. Simple
sugars, or monosaccharides provide the body with quick, immediate energy, whereas
complex carbs, or polysaccharides, take more time to process and break down,
offering a more steady-state of energy. Carbohydrates are the chief source of
energy for all body functions, muscular exertion and activity. So tell me, why
do people ‘cut carbs’ out of their diet? Beats me. No wonder your friends on a ‘diet’
are cranky, tired, depressed and hate their life- YOU NEED CARBS! The way I
approach carbohydrates with my clients is by offering their body plenty of
energy by recommending complex carbohydrate sources that are low on the
glycemic index. The Glycemic Index
measures the effect a carbohydrate has on influencing a change on a persons’
blood glucose levels- if a food has a high glycemic rating, it has high amounts
of simple sugars, whereas low glycemic foods offer a more complex arrangement,
making them more difficult to break down. Just like protein, excess carbohydrates
that are consumed are stored in the body as FAT as a reserve source of energy.
Carbohydrate availability is a key factor in energy levels and athletic performance,
so don’t make the common mistake of ‘cutting carbs’, because your body needs
them- everything in moderation and the proper sources is key!
Last, but not least is Lipids
(a.k.a – FAT) which may be saturated or unsaturated. Lipids are the most
concentrated source of energy, yielding a higher calorie count per gram than
both protein and carbohydrates combined! In addition to providing energy, fat
acts as a carrier for vital nutrients and vitamins in the body. Saturated Fatty Acids are implicated as
a risk factor for heart disease and might include items like butter, lard,
cream cheese, whole milk, tropical oils and many baked goods. These are fats
that you should avoid, regardless of your body composition goals, in order to
avoid heart disease and high cholesterol. “Healthy Fats’ or Unsaturated Fatty Acids (primarily polyunsaturated) would
include Omega-3 fatty acids, vegetable, soy, and flaxseed oil and most seeds
and nuts. These sources of fats are ideal because the lipid molecules they carry
assist your body in essential functions and have positive effects on the heart
and help reduce the risk of disease, hypertension, arthritis and cancer. Trans-fatty
Acids are another type of lipid you will see that is way too prevalent in
todays’ diet. Trans-fats would include margarine, fried foods, fast food and
many treats and pastries. These items are full of modified lipid molecules that
are designed to harden at room temperature in order to preserve its shelf life.
Ok, really- you want to put hard fat into your body, then complain about a
muffin top? Muffins = muffin top, plain and simple. An abundance of fat in an individual’s diet
will not only lead to (you guessed it) weight gain, but also heart disease,
high cholesterol and a slow metabolism.
Understanding why each macronutrient does in your body is an
important part of understanding HOW and WHY your recommended meal plan works,
and why your previous diet didn’t. The balance of calories in vs. calories out
is a delicate game, especially when you have specific goals such as weight loss
or muscle gain. I hope I was able to ‘demystify’ the basics of nutrition to
help you better understand why what you put into your body is so important- now
you should understand when I say, “Food is not for your enjoyment or
entertainment- food is for fueling our body to complete our daily tasks.”
If you need help creating a meal plan and exercise schedule
that helps you reach your fitness goals, please do not hesitate to contact me!
My 12 Week Custom Fitness Program will give you detailed information about your
nutrition, workouts, supplements and MORE to get you to your fitness goals in
record time!
