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Eat Like An Adult

For many of us, the question becomes where do I start? With so much information out there it can get overwhelming, to say the least! We hear it all the time, “I don’t even know where to start…” While it may be kind of true its really just a convenient excuse to not start at all. Above is one of my favorite explanations of how to eat healthy from Dan John.

It is more than a little on the nose, but hey let’s stop coddling ourselves. It is 2020.

We hold a few simple guidelines as a basis of the Nutritional Coaching Pyramid.

  1. Eat REAL Food- If it ran, swam, grew, or flew… eat it!
  2. Avoid food products that contain more than 5 ingredients
  3. Eat foods that contain ingredients only a 3rd grader can pronounce
  4. Do the above MOST of the time
  5. Drink more water

Basically, do what the guy with 2 first names said above and you will be on the road to nutritional success! So what does a healthy day of eating look like? Boy am I glad that you asked! What I can do is show you what it looks like to us.

Is it perfect? Nope. Does it have dairy and wheat? Yup. Is it a great place to start? Yup. Can it be tweaked? Sure. Is there room for improvement? You bet. Does it meet most of the criteria of our guidelines? Yup. Is it 99% better than the dumpster fires that are most people’s current nutritional practices? Hell Yes.

Good nutrition should be simple. We all get so caught up in wanting everything to be an orgasmic experience for our taste buds that we sacrifice our own happiness for another pint of Ben and Jerry’s. Enough is enough, its time to start being honest with ourselves about what we really need, not what we want.

Nutrient Timing

Nutrient timing means eating specific nutrients (carbs, fats, and proteins) in specific amounts at specific times (normally before, during, or after exercise).

Having proper nutrient timing will enhance athletic performance, competition, and daily life expectations. Having the right timing will help your body use the food that you eat as fuel instead of turning it into fat.

When exercising a great starting point is to eat most of your daily carbs and proteins before and after exercise and NO FAT. Eating fats before and/or after your workout will slow down the digestion of the fuel you put in your body. This means that our body will not get the fuel that it needs in time to either fuel or recover for exercise.

What should I eat and when?

This all depends on when you workout. If you’re an early riser/exerciser, eat something small like a banana or half the servings of 1st Phorm’s Ignition and 1st Phorm’s Phormula-1. If you are a macro guy/gal, 25 grams of carbs and 25 grams of protein for breakfast. Then, eat more carbs during your dinner (the night before early exercise) and during that day’s lunch.

If you workout out in the evening, you may benefit from a higher fat and protein breakfast. Then, you would eat mostly carbs and protein at lunch and dinner. For you evening warriors, don’t eat a giant meal an hour before your workout and not expect to see it again. Keep your pre-workout snack small and compacted full of carbs and protein.

How soon should I eat after exercise?

This brings us to a term the metabolic window. Often referred to as the “window of gainz”. There’s no hard and clear threshold for when the opportunity to re-feed passes, but typically, you should have a carbohydrate and protein-rich meal down within 30-60 minutes of your final repetition of the day. Eating that meal right away maximizes the number of carbohydrates stored in the muscles as glycogen, instead of fat. This is when your insulin sensitivity and capacity for proper carb utilization and storage are at their highest. During this window, proper nutrition will shift our body from a catabolic state to an anabolic state increasing muscle mass and improving recovery.

How much should I eat after working out?

After working out, we need to have both carbohydrates and proteins. Without carbs post workout, our body will break down the protein as energy instead of using it to rebuild our muscles. A good post workout shake would consist of about 25 grams of carbs and 25 grams of protein. For us, this looks like ½ a scoop of 1st Phorm Ignition (carbs) and 1 scoop of 1st Phorm Phormula-1 (protein).

Eating the right food before and after a workout is very important. However, what you eat the rest of the day plays a huge role in what your body uses as fuel. If you have any questions about how to get your nutrition back on track, ask any of the coaches at the gym. We are here to help!