Crossfit, bootcamp and barbell offer new challenges with each work out. We are encouraged to compare ourselves only to our former selves and to continue chipping away at our goals one day at a time. Why then do so many people subscribe to a quick fix to their diets? It takes just as much intent and discipline to improve your diet as it does to meet exercise goals. Small changes are what add up to create habits that lead to an all around healthy lifestyle. A healthy diet and exercise are the best prevention efforts against the onset of chronic metabolic conditions. What you do every day matters much more than what you do occasionally. Small sustainable changes are key.
We are constantly immersed in nutrition articles stating new research findings. Most of these news articles paraphrase research studies and overreach the actual findings of the researchers to make them seem sexier. When gleaning through nutrition science research its important to keep an open mind, be able to throw away yesterday’s ideas when they no longer hold true, and to understand that scientific truth is not final, but constantly evolving. Basically take most of the nutrition in the media with a grain of salt and find what works best for you.
Watch for the blog posts under the members page for research reviews, recommendations, recipes, and other fun nutrition-related posts! Beefcake of the month highlights nutrition efforts from members of the Novem community. Hopefully these posts will get your creative juices flowing to spice up your own nutrition routine.
Quick breakdown of macronutrient needs for exercise:
Carbohydrates: Carbohydrates are stored in muscles and the liver as glycogen and are present in the blood stream as glucose. For optimal performance of high-intensity exercise or long duration exercise, adequate carbohydrate stores are imperative. Eating carbs before exercise helps to top off your existing muscle stores. Consuming carbs during exercise can help maintain blood glucose levels which can improve performance. Ingesting carbs after exercise repletes any glycogen stores that were utilized during a work-out session. Muscle glycogen depletion and exhaustion during exercise are strongly related in moderately and high intensity bouts of exercise. Consuming adequate carbohydrates on a daily basis is important for consistent performance. Needs differ greatly for each person, but a general range from 3 to 9 g of carb per kg body weight per day is recommended for athletes on a light to moderate training program.
Protein: Protein needs should be individualized but a generalized recommendation for resistance training is 1.6-1.7 g protein per kg body weight per day. Consuming adequate protein is important for muscle protein synthesis; and high-quality proteins such as whey, casein, and soy have a positive influence of muscle synthesis. Consuming protein within an hour after a work out may have the greatest positive influence on muscle synthesis.
Fat: Fats are also an important energy source. A general rule of thumb is that fat should make up about 25-35% of total energy. Fat is the major energy source used by the body at rest and requires oxygen to provide energy. Exercise can help your body use fat more efficiently.