Nutrition Thoughts
Nutrition is one of the most overcomplicated aspects of fitness these days. What you eat, and even when you eat, has become confusing, political, and controversial. That needn’t be the case. I believe nutrition should be simple (not easy). Over the past few years, my views on nutrition have changed drastically. I’ll save you the time (and torture) of walking you through that process and simply share with you the principles I follow today. These principles allow me to stay lean, go out to eat every now and then, and perform at my best (in and out of the gym).
1) Prioritize whole foods.
It should be no surprise that most of my diet consists of whole foods. The research in support of this is clear for both internal health and performance. We know which foods are best for us, and, in my opinion, much of the debate around this has more to do with people lying to themselves rather than actual research. Does this mean that you never have chips or chocolate chip cookies? No, but it does mean that indulgence should be occasional, not habitual. Remember, diet is defined as the kinds of food that a person, animal, or community habitually eats.
2) Never eat two nutrient-scarce foods in a row.
Nutrient scarce meals are hyper-palatable and calorie-dense. It’s difficult, if not impossible, to stop eating these foods once you start (think: chips, fries, pastries, and so on). When’s the last time you at 13 chips (one serving)? Exactly. And the more nutrient-scarce foods, the more you crave them. It’s really a trap if you ask me. Willpower will only get you so far, so it’s important to get into the habit of simply saying “no.”
3) Prioritize protein.
Although you don’t need nearly as much protein as some coaches say (1g/lb of bodyweight is unnecessary for the average gym-goer), getting more protein will simply keep you satiated for longer. Some high-quality protein sources include poultry, eggs, fish, legumes, nuts, and seeds. Prioritizing protein will not only curb your hunger/cravings but also increase thermogenesis (a metabolic response to food). Also known as the thermic effect of food, thermogenesis, is the increase in metabolic rate after ingesting food. Protein has the highest thermic effect of all macronutrients.
