ESTIMATED READ TIME: 7 MINUTES
During this blog, I want to talk about nutrition methods that sometimes steal too much credit when it comes to results. I want to shed light on areas that only account for about 5% of the results. My intention is not to dismiss these areas completely. These areas still contain some importance especially when you are competing at high levels of sport/physique. However, for the majority of us, these areas shouldn’t control every aspect of our lives.
6 Meals A Day
In reality, 6 meals a day versus 3 meals a day doesn’t differ much when it comes to metabolic responses. Overall caloric intake is what drives your weight loss and weight gain results. Find what works for you and what you can stay most consistent with.
Post Workout Shake
Eating before and after exercise has its benefits in regards to sports performance. However, for the majority of us, when it comes to weight loss and weight gain, overall caloric intake is king. You don't have to eat exactly 1.5 hours before you workout and you certainly don't have to slam a protein shake with 30 minutes after exercise. Nutrition surrounding your workouts has more to do with recovery and parasympathetic responses than muscle gain or fat loss. With that being said, nutrition surrounding your workout should be entirely predicated on how you feel. I do recommend simple carbohydrates before your workout. I also recommend protein paired with simple carbohydrates within a couple hours after your workout.
Carbohydrates After 7 p.m. Will Make You Fat
No. Just no. Overall caloric intake will drive results not the time in which you eat calories.
Carbs Make You Fat... No Fat Makes You Fat
Like previously mentioned, total caloric intake leads to weight gain or weight loss. Carb, fat, and protein intake does play an important role especially when it comes to maintaining/building lean muscle mass. We all have individual factors when it comes to nutrition. Some of us react better based on different macronutrient percentages. My advice is to start with balance (while keeping adequate protein intake) and make sight adjustments depending on individual and lifestyle factors.
There is no magic supplement that will override calories, consistency, and goal specific exercise. Think about it. If something like that did exist, 75% of the United States wouldn’t be obese. Supplements are only useful when paired with a sound nutrition and exercise plan. Taking supplements with a poor diet is like typing with one finger. It’s frustrating and you won’t get very far (I’m trying it right now... not working so well).
This has received way too much credit over the years. Although intermittent fasting can increase the enjoyment and sustainability of eating in a caloric deficit, it does not contain any special powers that magically make you lose weight. If you aren’t controlling caloric intake, intermittent fasting won’t automatically create results.
In closing, I just want to encourage you to look at the bigger picture. Don’t create unnecessary stress and structure when it comes to your wellness lifestyle. Focus on total caloric intake while eating adequate amounts of protein paired with carbs and fats. Find a specific exercise program that takes into account your own needs and goals. Most importantly, make these areas are enjoyable and sustainable as possible. Stay positive, consistent, and surround yourself with people that build you up. Your best is yet to come!