What to consume? What to avoid How many meals a day, how many grams, how many servings?
There is a lot to learn about nutrition, and it’s a topic that can not be covered by a single article. We can share the basics to help you take the initiative and adopt better habits right away.
Know that to be in shape, you must be as attentive on the physical training as on what you eat: a quality diet is decisive for your transformation. Here are our recommendations:
A global influence
The food you consume will completely influence how your body develops, as does the way it works. But also, from a more general point of view, your ability to be fit and to have vitality. Many people complain about “being flat”, being “flat” … The problem is that they point the wrong reasons and justify themselves by accusing their busy lifestyle of their demanding jobs and outings where they allow themselves all sorts of excesses and follies. But what about the dozen meals a month at fast food, cakes and other sweets consumed in large quantities, not to mention the breakfasts too light, even skipped? Does not all this have something to do with this state of affairs?
Take a talking image: compare your body to an engine. To work, a body needs gasoline. And gasoline of good quality, rich enough and qualitative for everything to work and activate. This essence is food . And in the same way that you adapt the quality of the fuel for your car according to its engine, you must adapt your power supply according to your activity, your pace of life and your training.
Of course, do not go to the opposite extreme by becoming a perfectionist, obsessive about food. You have the right (and even the duty) to make you happy too, including a “cheat day” every month (cheat day in which you can do an excess).
People obsessed with food, those who set themselves extreme health rules, do not focus enough on what matters and lose considerable time and energy trying to control every aspect of their consumption. They do not realize that they are at the mercy of trends and marketing campaigns of eco and bio lobbies.
Better eating REALLY
The irony in all this is that these individuals do not necessarily feed properly. Why ? Because eating well is eating well : eating properly is above all eating smart. In practice, what does it mean? Simply to consume quantities adapted to your activity rate and energy expenditure. Because yes, it’s stupid to say, but if there is one advice from your mom to remember, it is that “must eat everything.”
And for good reason, each nutrient has a very specific role, even those that tend to be demonized, such as carbohydrates or lipids (the famous fat). Food is a game of balance where everyone has an important role to play:
- Proteins, for the repair and growth of muscle tissue, but also for your good general vitality (hair, nails, skin, etc.)
- The carbohydrates, for the energy, the good functioning of the body, but also so that this one can assimilate and to use itself wisely (to rebuild of the muscle) proteins. Of course, choose low-glycemic index carbohydrates (cereals, whole pasta, wholegrain rice, lentils, etc.) which, in order to make a schematic, will be more likely to be used as energy rather than fat.
- Lipids, yet pointed, to carry the vitamins in your body, for the health of your cells, for your hormonal balance and for your energy level. Here, it is a question of choosing those which are healthy, the famous “good fats” which are these lipids with fatty acids poly and monounsaturated (fish, avocados, almonds, olive oil, rapeseed …).
That being said, you must then ask yourself how to adapt your diet to your physical development goals . Here are some guidelines to follow, depending on the objectives you may have to fix.
You want to gain mass? So do this:
Increase your intake of lean protein (white meats, fish, etc.) to have about 30 grams of protein to digest every 3 hours to keep your muscles growing;
Increase your low glycemic index carbohydrate intake to get enough juice during your workouts and your body to have the fuel to build muscle mass;
Do not neglect the good lipids, essential for your health .
And for those who want to lose fat ?
Be careful to limit your intake of carbohydrates, even cutting them beyond 16 hours to prevent them from being stored. Except, of course, if you train in the evening.
It will then be necessary to ensure a small carbohydrate intake before training in order to have the energy to give you full body, but also to give your body the essence it needs to start the process. burning fat (by the way, notice how counterintuitive, but nevertheless imperative, to take a little sugar to burn fat …);
Remember to sleep well of course, because it has an impact on your hunger. Indeed, several studies on panels of several hundred people indicated that those who slept the least saw an increase in their rate of ghrelin (a hormone that stimulates hunger) and a decrease in their level of leptin (a hormone that causes the opposite effect, namely to give the body an impression of satiety).