Tag Archives: bad diet

You Can’t “Out-Train” a Bad Diet

30 Aug

Some of the athletes with whom I work are under the impression that, because they are active and workout regularly, they can eat whatever they want.  The truth is, the quantity, quality, and timing of your diet can make a difference in your training results and your performance, over time.  Your nutrition has a bigger impact on your body than you may realize.

Eating the right foods, in the appropriate quantities, at the right times, can complement your strength and conditioning efforts, and improve your body’s effectiveness and efficiency — as well as your overall health and wellness.  Here are some diet and nutrition tips that go “hand-in-hand” with your training:

  • Eat more frequently — 4-6 small meals and snacks per day — to stay satisfied and avoid hunger-induced binging
  • Snack on foods like fruits and veggies, Greek yogurt, and nuts and seeds
  • Reduce portion size to about the size of your fist
  • Choose lean proteins – tuna, salmon, egg whites, lean beef, turkey breast, ground turkey
  • Increase your daily protein consumption to about 0.6-0.8 grams per pound of body weight
  • Avoid sugary beverages and drink more water
  • Opt for healthy (unsaturated) fats, like those found in olive oil, nuts and nut butters, and salmon
  • Eat whole-grain, high-fiber carbs
  • Know your ideal, daily caloric intake and manage it, accordingly
  • Track your daily calories; you may be surprised

Eat healthy — don’t let your diet sabotage your training efforts and performance results.

Get STRONGER, Get FASTER!

Your thoughts?

Eat Your Way to Fitness

8 Jun

8c08f343446b14128f6f9df8dd797ddb[1]Exercise is important, but you can’t “out-train” a bad diet.  If you’re serious about results, regardless of your strength and fitness goals, your exercise and nutrition plans need to be aligned.

Complement your efforts in the weight room by following these three simple Diet & Nutrition rules:

  1. Limit the junk.  Snacking on high-calorie, low-nutrient foods like sweets, chips, and soda will sabotage your strength and fitness plan.  And, while I’m not a fan of an extreme, fanatical approach to diet and nutrition — moderation is the key — you’ve got to limit these foods to no more than 10% of your intake, or about 200-250 “junk” calories per day.
  2. Make protein a priority.  Active men and women should aim for at least 0.6-0.8 grams of protein per pound of their target body weight, daily.  Athletes and more experienced weightlifters may require more protein, as much as a gram (or more) per pound of their target body weight, daily.  Increasing your protein intake can help you feel fuller longer, increase muscle growth, and boost your metabolism.
  3. Eat more produce.  Add more (whole) fruit to your diet to provide your muscles with carbohydrates to fuel your training.  You’ll get the added benefit of vitamins, minerals, antioxidants, and phytonutrients to keep you healthy.  Aim for 2-4 servings a day.

Get STRONGER, Get FASTER!

Your thoughts?

You Can’t “Out-Train” a Bad Diet

9 Apr

no-junk-food1[1]Some of the athletes with whom I work are under the impression that, because they are active and workout regularly, they can eat whatever they want.  The truth is, the quantity, quality, and timing of your diet can make a difference in your training results and your performance, over time.  Your nutrition has a bigger impact on your body than you may realize.

Eating the right foods, in the appropriate quantities, at the right times, can complement your strength and conditioning efforts, and improve your body’s effectiveness and efficiency — as well as your overall health and wellness.  Here are some diet and nutrition tips that go “hand-in-hand” with your training:

  • Eat more frequently — 4-6 small meals and snacks per day — to stay satisfied and avoid hunger-induced binging
  • Snack on foods like fruits and veggies, Greek yogurt, and nuts and seeds
  • Reduce portion size to about the size of your fist
  • Choose lean proteins – tuna, salmon, egg whites, lean beef, turkey breast, ground turkey
  • Increase your daily protein consumption to about 0.6-0.8 grams per pound of body weight
  • Avoid sugary beverages and drink more water
  • Opt for healthy (unsaturated) fats, like those found in olive oil, nuts and nut butters, and salmon
  • Eat whole-grain, high-fiber carbs
  • Know your ideal, daily caloric intake and manage it, accordingly
  • Track your daily calories; you may be surprised

Eat healthy — don’t let your diet sabotage your training efforts and performance results.

Get STRONGER, Get FASTER!

Your thoughts?

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