How to Get More Results from Your Nutrition Plan

by Anna D

Last Tuesday, we had a nutrition session with a few clients and some of you have asked for a recap because you couldn’t make it. You asked, we listened. So, I’d like to do my best to give you a quick overview of what we’ve talked about because those who attended found the information really helpful.

Nutrition 101

Let’s talk about the basic food groups that you need to incorporate into your nutrition plan first because if you don’t have the basics down, you won’t benefit from other strategies no matter how great they maybe.

Complex Carbohydrates – these are carbohydrates that have more fiber content. Some examples are sweet potatoes, yams, oats, quinoa, whole wheat bread, brown rice, whole grains, etc. Take note that these still have a lot of carbohydrate content but you’re also getting fiber that helps stabilize your blood sugar. Thus, it helps you keep hunger at bay. This is a better choice than white starches such as pasta, white rice, and bread.

Make fast and easy baked sweet potatoes or yams by just wrapping them up in aluminum foil and baking at 500 degress for 1 hour.

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Lean Protein – this is pretty self-explanatory but here are some examples to keep in mind: chicken breast, flank steak, pork tenderloin, turkey, bison and other “game” meats. Of course, I’m not saying you shouldn’t have other cuts or types of meat because you need variety so you can stick to your plan. If you’d like to have other types/cuts of meats, eat them in moderation about 1-2 times a week.

Healthy Fats – these types of fats lower our cholesterol and also help flush out bad fats from our system. You’ll hear them more referred to as Omega-3s. Some great sources of healthy fats are fish like Salmon, Tuna, Cat Fish, Sole, Trout, Cod etc. Other non-fish sources are grass fed meats, free-range (omega-3) eggs, and nuts (pecan, almond, walnuts, etc.). You can easily find grass fed ground beef at the grocery stores now. When you do choose to get this, get the fattiest one you can find like the 80/20 kind because these fats are good for you.

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Of course, you still need to figure out your level of calorie intake. If you don’t know it, ask your TFX coach to help you figure it out.

Nutrient Timing

Typically, you can increase your results just by simply being mindful of WHEN you eat certain food groups. Lean protein must be eaten with every meal or snack. This should be your priority especially when you workout because you need the protein to help build and rebuild your muscles.

To help you burn more of the carbohydrates you eat instead of storing it as fat, eat them during these times:

  • When you first wake up in the morning – this is because you were essentially fasting while you were sleeping so any calories you eat at this time gets used up for fuel and not stored as fat.
  • After a workout – during this time, you’ve just depleted your muscles of glycogen which is its source of energy. To replenish the glycogen in your muscles, you need carbohydrates. So, any carbohydrates available in your body gets used up by your muscle to restore your glycogen stores.
  • The worst time to eat carbohydrates is right before a workout. This is because your body uses the easiest accessible energy availablt to it. So, if you eat carbohydrates before a workout, you’ll be using that up instead of your stored body fat for energy. If you absolutely have to have food before you workout, choose proteins or fats instead because these are harder for your body to breakdown for energy.

When you eat from these top 3 food groups and are mindful of your nutrient timing, you can see results faster and with less effort. How else can you improve your results? I’m glad you ask.

When to Use Supplements

This is a typical question I get and for good reason. I realized that when I follow my plan at least 80% of the time and add supplements to my diet, I get even better results. The reason is no matter how perfect our nutrition plan is, we just couldn’t get all the nutrients we need from our food supply. Usually, a person needs to eat up to 10,000 calories a day in order to get all the nutrients we need on a daily basis. Obviously, if we’re trying to lose fat, we can’t eat that much food.

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So, here are some supplement recommendations so you can get even better results from your nutrition plan:

  • Omega-3 – even if you eat a lot of fish during the week, we can’t get enough Omega-3s from our diet alone. I recommend taking double the dosage of Omega-3 when you first start taking it to help with inflammation and increase your reserves. Recommended brand: Advocare Omega Plex which you can find here
  • High-quality Whey Protein – I’d recommend either a meal replacement protein if you’re looking to have an option if you need a quick meal which is better than getting fast food. A good Muscle Gain or Post-Workout Recovery Protein to drink before or after a workout is also good to help you get lean protein into your system fast. Here is a link to a line that I like: Advocare Performance Elite.
  • High-quality Multi-vitamin – again, we can’t possibly get all our vitamins and minerals from the foods that we eat so supplementing with this would be helpful to get make up for that deficiency. I like the Advocare Core Plex brand for this.
  • B-Vitamins – most people are deficient in B-Vitamins because our body cannot make it naturally and it’s not readily available in our food supply. I get my B-vitamins from my energy drink called Advocare Spark which also has caffeine to help me with those sleepless nights from taking care of a newborn :). I like this better than coffee because it doesn’t give that energy crash later on but gives me that sustained energy that helps me have a clear mind so I can focus on my work throughout the day
  • Essential Proteins – also called Branched Chain Amino Acids (BCAAs) are really difficult to get even if you are eating the right amount of protein because it’s not readily available in meats and our body doesn’t naturally make it. I find that I build muscles and lean out faster when I’m consistently taking my BCAAs. The best brand I found that is very effective is Advocare’s Catalyst which you can find here.

As I always say, you can’t expect to get better results just by adding supplements to a crappy diet. You have to at least follow your nutrition plan 80% of the time in order for supplements to work for you. If you have any questions about the food groups or how to integrate supplements into your diet so you’re getting the most benefit out of it, please don’t hesitate to email me at anna@transformfxfitness.com or call us at 925.289.8042.

If you’re reading this post and you’re not already a TFX member, call us at 925.289.8042 or fill out this form to request your complimentary fitness consultation.

Keep moving forward (and take others with you),
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