Here is your Well Hub Nutrition. Training Guide
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1 Here is your A simple handout of tips and tricks to assist you in reaching your fitness goals. Good nutrition will fast track you to your goal, as well as keep you fit and healthy for the rest of your life. The last thing we want is for you to be slugging it out at the gym, but not seeing results due to poor diet!! So read on for tips on stripping fat, building muscle mass and maintaining athletic endurance as well as information on optimising your results through consultations with Jackie. 1
2 SIMPLE TIPS FOR BUILDING MUSCLE AND STRIPPING EXCESS FAT In partaking in a fitness challenge, I m sure alongside increasing fitness and strength, you will also be looking to achieve a goal along the lines of slimming down, becoming toned, dropping excess kg s, or building muscle mass. I m sure a lot of you will be looking to conjoin some of those goals to ultimately strip fat AND build lean muscle mass. Finding a balance between the 2 can be tricky, which is why I have created these 5 simple tips all aimed at replacing our fat with muscle stores. These are all food and lifestyle centred goals and should be followed carefully through the 6 weeks to optimize your fitness goals. PROTEIN Protein should be your best friend when embarking on a fitness challenge. Protein will not along decrease muscle soreness when taken post workout, but will also aid in the building of lean muscle mass as well as burn fat and keep us feeling full. There is a misconception that eating protein will give you a built and bulky look but this is simply not true! In fact, it s quite the opposite. Eating protein in conjunction to exercising regularly will actually burn fat. This is because protein is the hardest macronutrient for you body to break down, increasing your bodies metabolism (thermogeneis) in an effort to burn it off. It is also one of the lower calorie macronutrients per gram and the best at keeping us full for longer. To maintain muscle mass, we should be eating an absolute minimum of our bodies weight x1 in protein in grams to make that less confusing here s an example: If you weighed 80kg, you would need minimum everyday of 80g of protein to keep your metabolism running, energy high and mood regulated. Any less than that and you will probably be noticing fatigue through out the day, sugar/ carb cravings particularly around that 3pm mark and difficultly in falling/ staying asleep. If you re trying to lose weight and build muscle, you should be eating around 1.3 x your body weight in protein in grams. Again that s 1.3 x 80 = 104g of protein per day. 2
3 HOW DO YOU ACHIEVE THIS? You should be looking to eat around 20-25g protein at main meals (breakfast, lunch and dinner) and 10-15g protein for snacks (morning and afternoon tea). If those figures still don t get you to your target protein intake, I would recommend supplementing with a protein shake post workout. Here s some portion and protein examples to give you an idea of what you need to be consuming per day: FOOD PROTEIN CONTENT FOOD PROTEIN CONTENT 1 Boiled egg 7g 1 can tuna or salmon, springwater 15-17g Half a chicken breast 26g Steak (100g) 27.5g Tofu (100g) 8g Almonds (1/4 cup) 6g Salmon fillet (200g) 20g Quinoa, cooked (1/2 cup) 12g Brown rice, cooked (1/2 cup) 2.5g Lamb (100g) 25g Pork (100g) 21g TIMING OF MEALS/ EXERCISE Eating meals at certain intervals pre and post workout as well as the time of day you choose to exercise will all have an impact on your progress and results. IF YOU RE LOOKING TO BURN FAT It is best for you to exercise first thing in the morning on an empty stomach. This is because your body has some glycogen (sugar and carb) stores in circulation after a night of fasting. If you exercise within 30 minutes of waking, you will burn them instead of storing them. Waiting at least minutes after exercising to eat your breakfast will also lengthen the process of thermogenesis, enabling you to burn through that extra bit of fat. IF YOU RE LOOKING TO BUILD MUSCLE Exercising first thing in the morning may be detrimental to your goal. This is because fasted exercise will enable you to burn through your fat and glycogen stores, but can also lead you to burn through your muscle stores for energy. This is obviously not ideal! That s why it is best for those looking to build some big mass to workout out in the afternoon or night, when you can squeeze in a balanced pre and post workout meal. This will be a portion of both carbs and protein to give you energy to burn through you workout, but also sustenance to prevent muscle break down. Good pre workout meal examples include 1 tbsp natural peanut butter with 1 small banana, 3 rice cakes with a can of tuna, protein shake with milk or 1 boiled egg on 1 slice wholegrain toast. This would be followed by a post workout shake of 20-25g protein within 30 minutes. If you re set on working out in the morning, I would recommend supplementing with a BCAA (branched chain amino acid) powder in water to sip on before, during and after your workout. During your exercise you will burn through these BCAA s instead of your muscle stores, preventing muscle wastage. 3
4 CARBOHYDRATES Carbohydrates are often demonized for being the sole culprit to weight gain but, when consuming the right sources, are an essential addition to any training program. Carbohydrates are a key source of fuel during exercise, particularly the high intensity kind. This is because our body stores carbs as glycogen within our muscles. However, this storage is limited and when our glycogen levels are below the required intake, it can result in fatigue, decreased stamina, impaired performance and can eventually take a toll on our immune system. The key is timing when it comes to carbohydrate consumption to enhance athletic performance. Carbohydrates should be consumed around minutes before an intense training session to optimize its effect on endurance and stamina. This should be done on all intense training days. Good carbohydrates have a low glycemic index (GI) which means they have a minimal impact on our blood sugar levels. High GI foods will rapidly spike our blood sugar levels causing delayed fatigue and further sugar cravings. Good pre-training sources include wholegrain bread, brown rice, legumes or bananas. On days when we are training heavily, our carbohydrate consumption should increase, vise versa, on low intensity days our carb consumption should reduce. This will prevent the body becoming used to a certain carbohydrate intake and enhance its metabolism. However, those looking to shed a larger amount of weight will benefit from a low carbohydrate diet even on intense training days. These should be designed to specifically meets one s body composition needs. REST DAYS VS. EXERCISE DAYS It s important to incorporate at least one rest day every week throughout this challenge. This will prevent injury, giving the muscles and joints a chances to recuperate and heal. Every time we lift weights we create little tears in our muscles which give them further room to grow. Protein, again, can assist in this repair process but it is on rest days is where most of our muscle recovery and growth will take place. Having a day off may seem counter productive but its actually the secret to enhancing muscle growth and making your body stronger than it was before. Not allowing a rest day can also have detrimental effects on our sleep, stress, immunity and weight loss. Make sure you re scheduling this day in to your workout program. 4
5 ALCOHOL If you have a weight loss or fat stripping goal in mind, than alcohol consumption is out of the question. Why? Alcohol actually places a halt to our fat metabolism, preventing our bodies ability to metabolize fats for an extended period. In fact, alcohol can inhibit our fat metabolism for up to 48 hours, meaning that even if you re training in the days following its consumption, you wont be breaking down fat. Alcohol also has one of the highest calories per gram in comparison to fat, protein and carbohydrates. So depending on how much you re drinking, you can technically be consuming the equivalent of multiple meals in calories in one night. To achieve your goals in the 12 weeks, it is highly recommended that you steer clear of alcohol. However, if you feel this isn t possible for you, stick to low calorie, low sugar and low carbohydrate options. For example, vodka, lime and soda water, red wine or a low carbohydrate beer are better options. But the more you drink, the more you delay your bodies fat burning capacity so try to keep it to 3 drinks maximum. LOOKING TO GET SERIOUS ABOUT YOUR WEIGHT LOSS/ MUSCLE BUILDING/ GENERAL FITNESS GOALS? I m here to help. You can find me 5 days a week at Dr Richard Chiropractic in Brendale. Shoot me an for more information Jackie.morgan@wellhubnutrition.com 5
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