Here you can find a glossary for various training/nutrition terms, with brief explanations and example. This is here to provide a quick, simple and easy to use resource for the fundamentals of strength.
SUPPLEMENTS
Supplements can be a useful addition to a diet to do exactly what their name suggests - supplement!
Supplements should not form the core of your nutrition, just simply fill in any leftover gaps.
Here are the supplements I take, and feel a noticeable difference with.
Certainly! Here are the benefits associated with each of the mentioned supplements:
1. Protein Powder
- Muscle growth and repair: Protein is essential for muscle repair and growth, making it popular among athletes and individuals engaging in resistance training.
- Convenient source of protein: Protein powders offer a quick and convenient way to increase protein intake, especially for those with busy lifestyles.
I have two scoops of Vegan Protein powder from Bulk first thing in the morning. I used to have Whey, but I am mildly lactose intolerant, so the vegan protein powders digest better for me.
2. Creatine
- Improved performance: Creatine supplementation has been shown to enhance high-intensity exercise performance, such as weightlifting and sprinting, by increasing the availability of ATP, the primary energy currency of cells.
- Increased muscle mass: Creatine can promote gains in muscle mass and strength, particularly when combined with resistance training.
- Enhanced recovery: Some studies suggest that creatine supplementation may aid in post-exercise recovery by reducing muscle damage and inflammation.
I have a scoop in with my protein shake.
3. Caffeine
- Enhanced alertness and focus: Caffeine is a central nervous system stimulant that can improve mental alertness, concentration, and cognitive function.
- Increased energy and endurance: Caffeine can boost energy levels and delay fatigue, making it popular among athletes for improving endurance performance.
I have this in the form of coffee, or in tablet form if I don’t want to spend £3.70 in Deptford!
4. Fish Oils
- Heart health: Omega-3 fatty acids found in fish oil, such as EPA and DHA, are associated with various cardiovascular benefits, including reducing triglyceride levels, improving blood vessel function, and lowering blood pressure.
- Brain function: Omega-3 fatty acids are crucial for brain health and cognitive function, potentially reducing the risk of age-related cognitive decline and supporting overall mental well-being.
- Anti-inflammatory effects: Fish oil supplements have anti-inflammatory properties and may help alleviate symptoms of inflammatory conditions such as arthritis.
Again, from Bulk.com
5. ZMA (Zinc, Magnesium, and Vitamin B6):
- Improved sleep quality: ZMA supplementation is often promoted for its potential to enhance sleep quality and promote deeper, more restful sleep, attributed to the roles of magnesium and zinc in regulating neurotransmitters involved in sleep.
- Muscle recovery: Magnesium and zinc are involved in various physiological processes related to muscle function and recovery, potentially aiding in post-exercise muscle repair and recovery.
- Hormonal balance: Zinc and magnesium are essential minerals involved in the regulation of hormone levels, including testosterone, which may influence muscle growth and recovery in athletes.
Again, Bulk.com - 3 tablets before bed. I have some vivid dreams and wake up feeling like the hours sleep I got, were more restful.
HYDRATION
For those that care about their fitness and training, we need to care about how our bodies function.
Things like the processes that allow us to breathe, our blood to flow, our digestion, our concentration, memory, hormones and an extensive variety of other functions that we take for granted.
We are made up of trillions of cells that carry out these tasks for us whilst we concern ourselves with other things. The healthier our cells are - the better the body functions.
Unfortunately, we often compromise all of these processes by not drinking enough water.
Cells need nourishment and adequate water to thrive. If you are dehydrated - you cannot expect them to be at their best. Amongst many other things, this can result in poor skin and hair quality, digestive issues, reduced concentration and a loss of physical performance. It’s not ideal for a modern-day lifestyle, let alone a robust training program.
DON'T SETTLE FOR BEING DEHYDRATED
As a result, being hydrated has a hugely positive effect on any goal and is always the first step to building a stronger diet. We want you to get this fundamental step locked down so that you are in the best possible position to progress. To talk about protein, carbs or calories before concerning yourself with hydration is to try to run before you can walk.
Your overall weight is largely made up of water (60%-70%). So if you weigh 70kg, approx 40-50kg of that weight is water! Because it makes up so much of us, it obviously plays a part in all of the functions within your body. Even a small decrease in your body's total water can result in dehydration. When dehydrated, all of the functions in your body will not be running optimally - this will slow down your results.
a 1% loss in total water will result in reduced cardio performance.
a 3% loss in total water will result in reduced endurance in your muscles.
a 4% loss in total water will result in reduced strength and cognition.
So you don't need to lose a huge amount of water (mainly through going to the toilet or sweating) for the negative effects to kick in. Sure, they aren't going to be significant - but many people accept this as their 'base level' and are happy to not get the most from their energy or effort.
Therefore - Hydration is a primary concern.
Your body will not adapt to being dehydrated. It does not get better at performing in this compromised state. There are no exceptions to this rule.
Both physically and cognitively, it is a simple fact, even if you are getting by and performing well.
If you are not fully hydrated you are not performing at your best.
A big problem is that thirst is a pretty delayed reaction to dehydration. You want to drink frequently throughout the day, particularly when training, to stay hydrated.
WHERE TO GET YOUR WATER
Drinking enough water is essential for staying hydrated, and it's best to have a good-sized water bottle that you can refill regularly throughout the day.
While you do get some water from the food you eat, it's important to focus on the water you drink and exclude sugary or alcoholic drinks. Tap water is safe but filtered or mineral water is better due to the additional minerals they contain. However, the choice of water source is a personal one and won't be the defining factor in your success if you have a varied diet and/or supplement with vitamins/minerals.
HOW MUCH SHOULD YOU DRINK?
Generally speaking, you would look to get in 2-3 litres of water per day. This depends on your size. If you want to get into the nitty-gritty of it - 30-40 ml of water per kilo of bodyweight should do the trick. This should be spread out evenly throughout the day so it can be best absorbed and utilised.
INCREASING YOUR INTAKE
Okay, so if you barely drink any water, the 2-3 litres we just recommended may seem a bit intense. Don't worry, we aren't expecting you to do this overnight.
Increase your intake by a small amount to create sustainability with your routine and build habits.
Small steps will create a habit that you can continue to develop. Far better than you glugging a load of water for a week, only to go back to normal the following week. Remember - we are in this for the long run.
We are breaking this goal into 3 different difficulties. You select the one that best works for you and your lifestyle. If in doubt, select the easier option. Adherence is key - you need to be very confident you can accomplish this task.
I will consume an extra glass of water, every day for one week.
I will consume an extra 500ml of water, every day for one week.
I will consume an extra litre of water, every day for one week.*
*This would only be advised for a small percentage of you if any.
HERE ARE SOME TIPS TO HELP
There are tips to increasing your water intake. Why not try the following:
1.) Drinking a glass of water on waking.
2.) Drinking a glass of water with every meal.
3.) Carrying a large bottle with you everywhere. When it empties, make it a priority to fill it.
4.) Substitute other drinks, like tea, coffee or sugary juices/sodas for simple water.
You aim to prove that you can do this consistently.
Take your time, play the long game and you will find yourself better hydrated.
BOOSTING FOOD QUALITY
This is all about improving the quality of your food.
Like increasing your water intake, this will help with the general function of your body. This is for a number of reasons, but the easiest, albeit general way of putting it - is that quality food has more of what your body needs and is simpler for your body to understand, process and utilise.
Again, it is very underrated. There are so many different diets, yet very few of them focus on the quality of the food within the limitations of the diet.
Food quantity often overshadows food quality as it provides quicker short term results. You could only eat 500 calories of ANYTHING every day and lose weight very fast. You would be thinner, but you would be an absolute mess! This is why we need to focus on quality.
As you read this, consider one change you can make to improve food quality in the context of the pandemic.
It's worth mentioning that we are going to be speaking in terms of your 'optimal' approach to being your fittest, healthiest, happiest self. Some of these suggestions may seem out of your reach at this moment in time - which is fine. Just aim to apply the knowledge as best as you can to your specific lifestyle.
Remember:
The perfect thing that you don’t do, will never be as good as the decent thing you do!
GOOD VS BAD
First, get the idea of good foods and bad foods out of your head. It is never that black and white. Instead, think of food as Better or Worse. What is better or worse for you will be different to someone else. It is all relative to the individual and their goal.
But a chocolate bar is bad right?
Well for someone trying to lose weight, it is probably worse than a banana, but it is also better than two chocolate bars.
Are nuts good for you?
Generally speaking yes. But there are people that will die if they eat just one! As we say - these things are circumstantial and based on the individual.
This is why you should always be skeptical of those that tout any diet as being the 'best' or 'healthiest' diet - it is usually a pretty good sign that they don't know what they are talking about and/or they have an agenda.
DIGESTION
What few people understand is the holistic side of nutrition. It is easy to look at problems, and even solutions, in isolation with little consideration for other elements at play.
To look at it from this perspective often starts with the gut. 'The gut' being your digestive system and how your body breaks down and utilises food.
After all, it's not "You are what you eat!" it's more like "You are what you absorb and digest."
That means that you can eat great food, but if your body doesn't absorb it, you are just flushing it down the toilet.
We want to just look at the real simple factors that will allow you to look after your gut and ensure that our food is absorbed and utilised.
Many elements can have a detrimental effect on your gut, common factors are:
- Poor quality, difficult to digest food sources.
- Stress.
- Food intolerances.
- Antibiotics and other medications.
- Alcohol.
- Illness.
Absorbing your nutrition correctly has a great many benefits. Think about all the great food you have been eating recently, you want to make the most of it right! We want to take on all the positive effects that great nutrition brings so that we can feel better, perform better and look better. So whether you want a stronger deadlift or clearer skin - gut health is something you need to consider.
If you still aren't sold - think about sleep, your greatest tool for recovery. Because if you can't break down and utilise your food well, you will struggle to regulate your energy levels, making it harder to wake up feeling fresh.
STRESS AND YOUR GUT
When we are stressed out, digestion takes a back seat as our focus goes into regulating the stress. This isn't just with emotional or work stress, but also with physical stress.
Training is very much based around stressing your body. This will also put stress on your gut. The effect of this will vary based on the intensity of your training and the exercises that you do. When the gut is stressed, it has a harder time digesting food.
This means we need to be considerate of what we eat in times of stress. It takes time, but as we improve gut health we increase our ability to break food down so that this process becomes easier.
POO!
A great indicator of gut health is what you leave in the toilet! It's not pleasant to talk about, but necessary.
If our gut isn't working properly and isn't breaking down the food in a way that the body can't process - then it comes out the other end and not in the form of the ideal (solid, comfortable to pass) stool! This isn't great for your work, training or social life, and can be uncomfortable and embarrassing.
WHAT WE CAN DO TO HELP
Quick tips and tricks to help with your digestion.
1.) Ensure fibrous vegetables are part of your diet.
Fiber is the indigestible portion of a plant.
Think of it as 'natures internal cleanser.’ Due to being only partly digested, a source of fiber will add bulk to the contents of your digestive system and speeds the transit of food through. This results in healthier digestion!
2.) Cut down on caffeine
Caffeine is a natural laxative. So if you drink loads of coffee, you can reduce the stress on your gut by cutting it down.
3.) Hydration
If you are dehydrated, then the functions of your body don't work as well as they could. The gut is part of your body, so you had better stay hydrated!
There can be many factors at play so you will likely require more specific solutions to your problems. if you have any questions, please let us know.
METABOLISM
Do you want to be in shape and immediately jump to calories? Perhaps you hold your metabolism responsible for your body? Both are understandable, but not always true.
For those that also care about our health, how our bodies function and how awesome we are in other areas of our life, we need to care about our metabolism.
A lot of people talk about their metabolism without actually knowing what it is.
We often only associate it with weight.
You may credit someones athletic shape to having a ‘fast’ metabolism, and likewise see your struggle to shift some fat on account of having a ‘slow’ metabolism.
This is actually may to be the opposite of what’s going on.
When actually the health of your metabolism determines a great deal more than weight. When we understand this, we put ourselves in a better position to make better decisions.
Metabolism is essentially the sum of the reactions that occur to keep our body functioning.
Things like the processes that allow us to breathe, our blood to flow, our food to digests and absorb, our injuries to heal and an extensive variety of other functions that we take for granted.
You are made up of trillions of cells that carry out these tasks for us whilst we concern ourselves with other things. The healthier our cells are, the healthier our metabolism is. In turn, this means that the functions are carried out without compromise.
Unfortunately we often compromise our metabolism with the quality and quantity of our food.
Cells need nourishment to thrive. For example, if you go on a drastic diet and aggressively cut calories, your cells may not have the energy to best carry out a functions. This can result in poor skin and hair quality, digestive issues, reduced concentration etc. It’s not ideal for a modern day lifestyle.
If we choose poor quality foods, we have a lower availability of nutrients to interact with our cells and influence them to do a stellar job!
Yes, weight and metabolism is a factor. Those with higher bodyweight tend to have higher metabolisms as there is more reactions occurring to accommodate the larger mass. This means smaller people have fewer calories to play around with,
Reducing calories may mean losing some weight, but at what cost?
As some general rules, there are a few things that can help you with your metabolism. They are incredibly general as the specifics will vary from person to person.
Be patient, there are no quick fixes to your goal.
If you want to lose fat, eat as many calories as you can whilst achieving the desired results. In other words, if you can lose fat by eating 2000 calories a day, don’t drop down any further for quicker results.
Get a good balance in your diet, with consideration to vitamins and minerals. All will aid in ‘nourishing’ the cells.
Associate calories with more than just food, they provide energy for your body to function without compromise.
As always, if you have any questions, do not be afraid to ask.
PORTIONS
Once you are familiar with the different food groups and the importance they have towards your goal, you then need to consider the portions that you consume them in.
For simplicity sake, we like to use a method of portioning your food that does not require a set of scales or the counting of calories. Though not as accurate, it is far more sustainable for most people and the effort you save far outweighs the difference.
We portion each food group based off your hand.
ONE PORTION OF PROTEIN = The size of your palm.
ONE PORTION OF VEG = The size of your fist.
ONE PORTION OF CARBOHYDRATE = The size of your cupped hand.
ONE PORTION OF FAT = The size of your thumb.
HOW TO PORTION YOUR MEALS
1. Keep the number of meals you eat per day exactly the same.
2. Aim to transform each meal to your ideal portions as stated by the guidelines below.
3. Focus on one meal at a time and move on when your build a habit.
FEMALE MEAL PORTIONS
MALE MEAL PORTIONS
Its worth mentioning that these are general guidelines. They are best applied as a starting point and then you can adjust accordingly. For example, If you are on a fat loss goal and your weight is staying the same, you would be looking to reduce the portions.
FOOD PREP
This isn’t a diet - it’s a lifestyle. You are aiming to make changes that are sustainable and you can foresee doing for the years to come.
‘Optimal’ isn’t always best for you and your lifestyle. If it's impractical and you can’t do it - it wont work. Work around your lifestyle so that you can identify opportunities and seize them in order to yield results. One of the most useful methods is to look at the days ahead, identify any potential problems that may arise and then, along with the help of your coach find a solution.
Food prep is essentially the art of thinking ahead.
Look at the days/week ahead and observe your routine. Seek opportunities, identify potential problems and find solutions so that you are never caught off guard!
Here are a few basic ones to start with:
BUILDING A BALANCED MEAL
Think of your diet on a meal to meal basis. Your coach will provide you with a portion guideline. In order to construct a meal, first, think ahead.
Consider how much time you have to prepare, cook and wash up.
Where will you be eating the meal? You may have to transport or not be able to heat the food.
How many portions do you need to cook? Could you cook extra and use some for a following day?
Think about the protein and carb sources as they are typically the ingredients that will take the longest to cook.
Vegetables will often take the least amount of time to cook, though often require prep with chopping. This can often be done as protein/carbs are cooking, or beforehand for those with less experience with knife skills.
Once this is done, establish your ingredients as they will be subject to cooking times etc.
What source of protein will you choose in your specified portion?
Add a matching vegetable or group of vegetables in the specified portions.
Then think about a matching carbohydrate source in its specified portion.
Finish by thinking about the fat source. Perhaps its already included in your protein source or you an oil you may cook in.
PLAN YOUR SHOP
If you head into the supermarket and buy food as and when you feel like it, two things are likely to happen:
1. You will spend more
2. You will increase your number of trips to the supermarket.
If you take a bit of time, to think what you need. Write it down, you can make that time back by flying through the aisles, grabbing the right amounts of food and getting out! Most supermarkets have online shopping which is a great tool for planning.
Try get a wide range of sources, with some that you can prep quickly and others that you might prefer to take a bit more time with. This will give you more options.
LEARN BASIC KNIFE SKILLS
The majority of time and effort spent cooking is chopping ingredients. Watch any chef and they can turn anything into fine slices within seconds - We were going to make a video going through knife skills - however, there are professional chefs that are far more qualified to do the job MUCH better.
LEARN OTHER COOKING FUNDAMENTALS
Such as:
Boiling - Eggs, Rice, Potatoes
Roasting - Meat, Fish,Vegetables
Frying - Meat, Fish, Vegetables
Steaming - Vegetables
It may start off as a bit of trial and error, but follow recipes and get used to preparing your favourite food sources/meals. After a while it will become second nature.
We recommend that you come up with a few 'signature dishes' - if you are struggling, ask your coach for solutions.
ADD FLAVOUR
Strong food doesn't have to be bland. Think of adding the following ingredients to add extra flavour to your meals with little to no extra additional calories/nutrition.
Herbs
Spices
Garlic
Chilli
Seasoning
Condiments
COOKING/PREPARING IN BULK
Cook/prepare as if you were feeding a family to cover your bases for the next few days. Cooking in bulk takes a fraction more time in the short term and save time in the long run! Yes, you have to buy more food, but once it's portioned off and put into tuppaware, that's money you will save by not paying someone else to prepare it.
FREEZING FOOD
Food costs money and in some cases, it can go bad pretty quick. Don't waste it. Money aside, ruined food is ruined nutritional intake. Good food options frozen are going to be better than good food options spoilt and eating bad food options as an alternative.
A few tips when freezing food
Portion the food before freezing.
Allow foods to cool before freezing.
Wrap/seal food before freezing to reduce freezer burn.
MEAL IDEAS
CATEGORIES
We break food into four categories. Each category has its function towards making you stronger and are required, albeit in different amounts, as part of what is considered a 'strong' way of eating.
The four categories of food we use are :
Protein
Carbohydrates
Fat
Vegetables
The infographic below shows the foods we recommend, and what one portion looks like in each category.
MEAL EXAMPLES
QUALITY
You are what you eat, so take the time to source your food with quality in mind. Sometimes it can be a little more expensive, but we feel its a worthwhile cost.
With meat and fish sources, we would recommend that you buy fresh from providers that are high-welfare/organic/sustainable.
With fruit and vegetables, aim to acquire fresh, seasonal varieties. Aim to get a wide variety of colour in your diet.
WHAT EACH CATEGORY DOES
PROTEIN
WHAT DOES PROTEIN DO?
Protein helps build and repair muscle tissue as well as provide us with the means to carry out many of the functions in our body. Without sufficient protein, we inhibit how many components of the body are built, including hormones, enzymes, blood, and bone. So everything from healing to regulating our body is greatly dictated by protein.
When training break your body down, so protein is the first step to building you back up - stronger.
Your focus is best directed in getting a good source of protein spread throughout the day (it is easier for your body to digest and absorb this way) and considered in all of your meals.
WHERE CAN YOU FIND PROTEIN?
The 'go-to' options tend to come from animal products. However, it doesn't have to come from meat, fish or dairy.
Lentils, Halloumi, Tofu, Oats, Nuts, Yoghurts Beans and even some vegetables.
Typically a source of protein would be an item that contains more than 8g of protein per 100g of ingredient.
HOW MUCH PROTEIN SHOULD YOU EAT?
Generally speaking, you would be looking to have 1-2 palm-sized portions of protein with each of your meals. At the very least you would want 0.8g per kilogram of body weight, though for those that do hard training, wanting to build muscle or lose fat without losing muscle - you would need more (approx 1.5 - 2g per kilogram of bodyweight)
CARBOHYDRATES
WHAT DO CARBS DO?
Carbohydrates are your body's number one, preferred option for energy. (fat is the second, and protein is the third.)
If we want to perform at our best and with intent - we need a source of carbohydrate to provide us with the energy to do so. So for the Commando Standard we want carbohydrate ready and available.
This isn't just energy for exercise - but our daily energy levels too. That mid-morning crash - or the sluggish feeling you get late in the afternoon, could be due to your carbohydrate choices.
ENERGY THROUGHOUT THE DAY
When you eat a carbohydrate, your body breaks it down into sugar. This raises the level of sugar in your blood. When this level is raised, you get a nice boost of energy and your body produces a hormone called insulin to store the sugar/carb so that it reduces its presence within the blood and can be recruited to be used for energy.
We are going to break carbohydrates into two categories, simple and complex.
Simple carbohydrates are easy for your body to breakdown and therefore give a short burst of energy. You feel good and have a great 'boost'. A big boost of energy requires a big release of insulin to store that high level of sugar, this means your energy levels can come down quickly and give the sensation of a ‘crash’ where you might feel sluggish.
Simple carbohydrates are often sweet, high sugar foods along with white rice, potatoes and fresh pasta.
Complex carbohydrates take time for the body to breakdown. This means that the energy that the carbs provide, is released over a longer period. Having energy regulated and more readily available means you will typically feel better and still have enough to fuel activity (depending on its intensity). Because the blood sugar levels are raised gently, they don't get the big 'peak' that would trigger a huge release of insulin and put you in a sustained state of 'storing'. Aside from this, you will also be avoiding a big dip in blood sugar that will leave you low energy and tired.
Complex carbohydrates are typically found in vegetables, beans, and whole grains.
To identify if carbs are complex or simple, you can refer to a GI (Glycemic Index) Chart.
High GI foods are simple, Low GI foods are complex.
TIMING
Generally speaking - eating complex sources of carbohydrate throughout the day will be sufficient in giving us consistent energy levels to function well.
However, when you are training hard with The Commando Standard - you will deplete your carbohydrate stores post-workout you should seek to replenish them. This is a good time to eat simple carbohydrates as they will break through the deficit faster. They can also be useful before your workout so that your training will benefit from the big 'spike' in blood sugar.
QUANTITY
Generally speaking 40-60% of the total calories you consume should be made up of carbohydrates, with the majority of those coming from complex carbs. This would equate to approx a cupped handful of carbohydrates per meal. This doesn't include your colourful veg as, though they are carbohydrate, they only contain a negligible amount.
FAT
Dietary fat performs numerous duties in the body. The most notable benefits are as follows:
Absorbing certain (fat-soluble) vitamins and getting the most out of your food.
Keeps your joints healthy so that you are recovering well for exercise and able to move pain-free.
It helps in producing hormones that keep your body in a balanced condition.
It forms our brain and nervous system.
Looking after the health and quality of the cells that make up your body.
Providing energy, particularly for longer, steadier bouts of exercise or work.
Managing inflammation for recovery.
This makes fat essential to the program. If you are consciously eating better nutrition, you want your body to utilise it, and you want to produce hormones at a solid rate to keep your body functioning with balance.
WHERE TO GET YOUR FAT?
There are different types of fat
Saturated Fats - (Found in meat, coconut oil, butter)
Monounsaturated Fats - (Found in Avocado, nuts and olive oil)
Polyunsaturated Fats - (Omega 3 and 6 - Flax Seeds, Oily Fish)
You don't need to know the specifics of each one, but if you eat a variety of good quality whole food fat sources, you will be able to utilise the benefits of dietary fat.
The key fat to avoid are Trans fats. These are the processed, bastardised fats that are found in junk food and processed foods (often to increase shelf life). We want to mitigate these kinds of fats as they can inflame the body and cause chronic issues and diseases.
Instead go for things such as:
Cold-pressed flax oil
Coconut oil
MCT oil
Cold-pressed extra virgin olive oil
Raw butter
Ghee
Avocado
Raw cacao butter
High-quality meats, dairy and eggs
Raw nuts and nut butters
Sustainably sourced salmon, sardines, krill oil
Quality Omega 3 fish oil
HOW MUCH SHOULD YOU EAT?
A good portion of fat is approximately the size of your thumb per meal. For bigger people, two to three portions would suffice.
This will make approx 20-30% of your total calories.
FATS AND ENERGY
Fat is the body's second resource for energy (after carbs). You may have heard of the ketogenic diet. This relies on you having low carbohydrate so that your body uses fat as its energy source. You don't need to worry about following this diet but it highlights the way that your body will respond differently based on the food you consume.
In terms of energy release, fat is the tortoise to carbohydrates hare.
If carbohydrates are available - your body will go to them for energy. This typically happens in high-intensity work in shorter, faster more explosive training (anaerobic)
Then fat kicks in (with over double the energy) when carbs are depleted and oxygen kicks in (aerobic training) It's slower to utilise, but if you keep under a certain threshold of exercise - fats can keep you going almost indefinitely. This will be useful in the case with some of your rucks and endurance runs.
Some will feel like they have more energy on higher fat, and others on higher carbohydrate. Most people will benefit from a balanced approach with each macronutrient in the portions we prescribe.
VEG
So we all know that fruit and vegetables are good for us! They are the 'go-to' food that people think about when they think of health.
VEG AND THE GUT
Veg is high in fibre - this supports the function of our gut. The gut is an incredibly nuanced system that can determine a great many factors of survival. Our immunity is largely determined by the gut as well as how we feel and think. It is pretty much a second brain! Now you can go into a great deal of detail on the gut alone - but the essential thing you need to know is that it breaks down your food, absorbs the nutrients so they can be utilised and then gets rid of the waste. A 'healthy' gut does this with minimal fuss and ensures that the waste product at the end is just that - waste.
We have all heard the term 'You are what you eat!' However, it is more accurate to say 'You are what you break down, absorb and utilise'
This is where fibre comes in. Fibre is the indigestible portion of a plant. It adds bulk to our food and acts as a tour guide for food around the digestive system - allowing it to break down more efficiently. Veg is a great way to get in a solid intake of fibre.
MICRONUTRIENTS
Colour is a great indicator of micronutrient presence. Deep, vivid colors can express densely packed nutrition.
Micronutrients are nutrients that are only required in trace amounts in order to be effective.
You might know these more commonly as vitamins and minerals. To be deficient in micronutrients is to compromise immunity and to allow key processes in the body to break down. This can lead to small, chronic and confusing health problems.
Micronutrients are available in many food sources - not just fruit and veg! However, most fruit and veg are dense in the vitamins and minerals we need to thrive. They are easy sources to cover a lot of bases.
Getting in a wide variety of different sources is going to be our best way to reduce deficiencies in micronutrients. If we just eat limited sources - we will only get the micronutrients that they have to offer.
PORTIONING VEG
You should aim to eat a handful sized portion of veg with each meal. Aim to get variation by opting for sources of different colours and check whats in season for the most nutrient-dense options.
OUTSIDE OF THE LIST
Just because it isn't on the list, it doesn't mean it wont make you stronger, they are just some of the more popular options. Check with your coach if in doubt.
The above food sources make you stronger because they have good nutritional values and have gone through minimal processes. They will each provide you with more benefits than your typical processed food source and are often the better decision to make. You are what you eat!
Some food sources that are not listed, will not make you stronger, though they may offer mental and/or social benefits. Though we appreciate that these foods can be worked into a healthy lifestyle, these are best minimised in order to achieve efficient results. Your coach will help you with this.
Below is a list of common cravings along with 'stronger' solutions. Though the solutions aren't always optimal, they are better.
CALORIES
A food calorie is a unit of energy that you take on when consuming most food and drink. While for most people, we won't be counting each calorie, we can adjust your portions to manipulate how much energy you consume through food and expend through exercise.
We do this in accordance with the Law of Energy Balance.
In other words, and simply put:
- If you consume more calories than you burn off, you put on weight.
- If you burn off more calories than you consume, you lose your weight.
- If you roughly level your consumption and expenditure of calories, you stay the same weight.
This means that, typically speaking, you could burn off 400 calories in a workout and balance it out by eating 400 calories worth of ANY food source.
Obviously, the better the sources of food, the more additional nutritional benefit you will gain.
CALORIE DENSITY
Its worth mentioning that some foods are more dense in calories than others (these tend to be, processed foods, but not always). For example, 100 calories worth of chocolate has much less volume than 100 calories worth of broccoli. This means that it will do less to throw off hunger.
Some sources of calories provide little to no nutritional benefit, these are known as 'empty calories' and are often seen in alcoholic beverages. Though they can provide mental and social benefits, they can slow down your results. That means reducing (not eliminating entirely) these calorie sources would be a positive step for a fat loss goal.
COUNTING CALORIES
The majority of our clients monitor their intake through portion control. We look at increasing/decreasing portions as a means to achieving the desired effect. These portions are in relation to the size of your hands/palms etc, and are easy to assess by eye. This is ideal for those that have a hard time working with numbers and data tracking.
Other clients prefer a more accurate, detailed approach. This requires you to weigh, count and log your food as we will provide you with specific calorie and macronutrient requirements. This takes a bit more time and effort and requires a habit unto itself.
Both methods are equally effective, provided that the person following them is suited to that method. There is no better or worse - it depends on the client.
If you are very strict and disciplined, then you may prefer to work with specific numbers. However, if you cant imagine yourself realistically logging and weighing food, you are far better off working with portions. If in doubt, portion control is often ideal.