Secret Weapons For Optimal Energy Intake

Not your standard healthy foodspo type pic, is it?

Here’s the thing.

Eating quote/unquote “healthy” foods is awesome. More vegies in particular, more fruit too... all manner of nutrient dense foods. It means you’re sure to be getting an abundance of vitamins and minerals that your body will thrive upon, and you’re probably pretty unlikely to go into excess energy intake.

Getting lots of micronutrients and not being in excess energy intake is exactly what you want. HOWEVER, particularly for active people participating in sports and/or training... an otherwise healthy diet that falls short of an adequate level of energy provision will (at best) fail to ensure great performance and results from training, and (at worst, and quite likely) actually be detrimental to health and wellbeing.

We’re encouraged to see calories / energy intake as something to be minimised. This is highly problematic. Obviously we do not want to be in the habit of exceeding our requirements, but we must at the very least meet an adequate energy provision, and as athletes we should try to push closer to an optimal level of total energy intake to facilitate best performance, recovery and results from training.

Now some people do manage to achieve a suitable energy intake while still “eating clean”. More power to them, but to me this seems like a difficult and unnecessary task.

It is entirely fine to include some foods in your plan solely for energy provision, even if they fall short of the mark on other nutritional resources. You’ll be getting those elsewhere anyway from all the healthy fruit and vegetables and whole grains you’re eating.

For me personally, a couple of thin rice cakes with raspberry jam is the perfect post-training recovery snack. Immediately after training, your energy levels are depleted, but you probably don't really want a substantial meal that requires much to digest. I find a couple of these hits the spot nicely, and I'm ready for my shake a little while later.

Shakes are another, not so secret, secret weapon.

Now, there's nothing magical about a protein shake that will ensure great results merely by adding it to some random eating habits that add up to some random amount of energy and macronutrient provision. However, when you're working to appropriate sports nutrition or Flexible Dieting guidelines, a shake can be an easy way to boost your total energy and your protein intake closer to optimal levels.

Personally my requirements are quite high, so I like to add a banana and a scoop of dessicated coconut to my shake as well as the Whey Protein Concentrate.

This is mostly all about "hitting my macros". There's a new page I've just set up with my recommendations of certain delicious foods you might want to include for their micronutrient content, with properties that are particularly beneficial for good health and for recovery from training.

That's some more great free information you can sign up for that at the top right of the this page, or click here.

The name of the game here is "stack the deck in your favour" with a plan that not only meets all of your requirements, but does so in a way that is enjoyable and not a chore. This means it is conducive to long term adherence and long term results.

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Ditch The Diet And Eat Like An Athlete

ALRIGHT SERIOUS TALK.

If you TRAIN in pursuit of any specific or not-so-specific performance or condition result, start thinking of yourself more like an athlete.
More like an athlete, less like “someone on a diet”.

Women in their late teens or early – mid twenties who are hardworking badasses in the gym, also training for and competing in sport on the weekend, otherwise busy and industrious throughout the day as well… the amount who fit this profile who have come to me over the years, unsatisfied with their condition and how their body is responding to training, and thinking they need to cut carbs, cut total cals, go keto… or any other variation of “going on a diet” in the conventional sense to FORCE the body to tap into those fat stores.

NO. NO. NO. NO!

This goes for anyone at any age, for that matter. If you’re doing all that hard work YOU ARE NOT SOMEONE WHO NEEDS TO GO ON A DIET. You are someone who needs to fuel for performance, recovery, and the creation of a stronger, lean body as an adaptation to training.

Trying to “force” the body to burn fat through massive calorie deficit through restriction and expenditure has the opposite effect. Your body will only prioritise the support of lean mass when conditions are most favourable, AKA you are (at least) adequately fueled. The closer you push to a more maximal, optimal energy provision the higher a percentage of that total will be put into the muscles while the body draws more from fat stores to fuel low intensity / non exercise activity.

The further into deficit you go, the lower that percentage being made available to support lean mass becomes and the body will conserve a higher percentage in fat stores because it thinks it is trying to survive a famine or an ice age or something terrible like that.

You are built for survival and adaptation. Put yourself into arduous circumstances with minimal food & energy intake plus maximum work load and your body will try to find a way to survive BUT IN NO WAY does this equate to “the creation of your goal body condition”.

Not in a million years could it mean that. You are built for survival and adaptation though, so provide as much fuel as you can put to use and then train strategically to do just that. Not to “burn calories” but to utilise energy and resources in creating a strong, lean, healthy and functional body condition just like you want.

Now… even if you’re thinking “ok but that’s for people who are already lean, I have all this weight to lose first so I need to be in deficit and burn more calories”, no. Pay attention.

Even if you are actually overweight. Participating in that amount, that type, and that level of performance in training and sports… whatever amount and level that is, we can run the maths and accurately determine a calorific intake that would fail to see a reduction in body fat due to being in excess of requirements.

It would actually be a massive amount.

We can also run the maths and determine what is an adequate, and what is an optimal amount that could be taken up and put to use for the very best performance and condition, and it will still be quite a massive amount, but significantly below that “too much” amount described above.

Best results… no… ANY lasting result can only occur when you are in the habit of consuming somewhere within that “adequate to optimal” range of total energy intake. The more consistently you are within that range and preferably closer to the higher, optimal end, the more consistent and the more dramatic the improvements in both performance and condition will be.

Now… you could achieve that optimal intake via intuition, but most people are so used to the “eat less” message that they’ll fall short of an adequate amount without first having a period where they identify and practice planning to meet those targets. Some people might manage to fluke it via sheer dumb luck and conclude that it has more to do with a certain selection of foods than with energy and macronutrient provision, but they’d be wrong and their advice will be detrimental to most anyone else.

You need to establish the habit of meeting at least an adequate total energy and macronutrient provision, via whatever selection of foods makes this the easiest and most enjoyable for you. Preferably, at least periodically you need to push closer to the maximum, optimal end of that usable energy range.

Also you need to train, productively and strategically for a strong, healthy body.

I happen to have a very good system for determining these requirements, and a protocol for hitting first adequate and then optimal targets for best results ever and no restrictions on food choices. Also right now I have a brand new strength training program for athletes and sports people looking to complement their sports training.

It is all available online.

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The foods you love or the body you want?

Limit fruit? NEVER.

What do just about all diets have in common?

Almost every variation on "dieting" comes down to giving things up, as if it is a trade off or something. You need to give up certain things that you enjoy, in order to get something else that you want.

In this case you give up foods you enjoy in order to get to the body weight &/or condition that you want.

WHY ON EARTH WOULD WE BELIEVE THAT IT WORKS THAT WAY?

OK. Giving up certain foods might mean you're less likely to go into excess total energy intake on a daily basis. Which is definitely something we want to avoid. However simply "not going into excess" does not necessarily infer that your energy & macronutrient intake is now appropriate and conducive to your goal condition.

My observation of most active people training seriously for great performance and condition is that GOING INTO EXCESS is THE LEAST OF YOUR CONCERNS. Obviously it's not what we want to do every day but it's not the most likely thing to happen anyway especially when you start banning enjoyable and convenient food choices.

Rather, again in my observation, active people are more likely to fall short of an appropriate amount of energy intake which allows their body to see a benefit and produce results from training.

The consequences here are varied. Maybe you simply don't see results due to being under fueled. Maybe you slash even further to try to force those results via greater calorie deficit (bad idea). Most likely at some point your body insists that you make up the difference and inevitably you end up over eating, and being back in excess. PARADOXICALLY by attempting to over restrict to an unsustainable level of calorie restriction you are far more likely to end up going into excess via over eating or binge eating.

So, what is the answer? We want to avoid being in excess, we want to avoid being too far into deficit.

THIS IS VERY SIMPLE.
Rather than leave it to chance, we determine and then plan to meet the appropriate, adequate or optimal level of fueling.

Not in excess, and not insufficient.

NOW. Is entirely ruling out everything or anything that you enjoy required, in order to meet this appropriate level of total intake? NOPE.

In actual fact if you want to nail an optimal level of fueling consistently for best results, how else are you likely to do it other than by including more of the things you enjoy? More healthy choices too, certainly. But ruling out things that are not inherently UNhealthy for no good reason is the opposite of helpful in consistently hitting appropriate or optimal targets.

I would go so far as to say that if you are highly active or training at beyond an beginner's level, rather than needing to abstain from pleasure inducing foods, including one or two of your favourite indulgent choices is probably going to be required.

IT IS ABOUT PROVIDING THE ENERGY AND OTHER RESOURCES THAT YOUR BODY REQUIRES. How does going without certain things ensure that you get everything you need?

IT DOESN'T EVEN MAKE SENSE. It makes the opposite of sense.

Now, some pushers of fad diets will claim that you need to quit certain ingredients, macronutrient sources or subsets (fructose, or gluten for example) because of a specific effect that they have on the human body that will prevent you from succeeding in your goals. Do not be sucked in by this. They are liars who do not understand, or who deliberately misinterpret and misrepresent the science of the matter.

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