WHY “IF IT FITS YOUR MACROS” ISN’T A FIT FOR ME

Long story short - IIFYM is not worth the risk. All dietary theories have strengths and weaknesses, as well as a certain place for certain people. But when it comes to function and physique,  I’m not convinced the pros of flexible dieting outweigh the cons.

Disclaimer: I’m not saying you shouldn’t do IIFYM. I’m saying that for me a traditional “clean” diet prevails for a number of reasons, despite the pull of a more flexible approach – and no, I’m not asking for your opinion.

That's me.

What Is IIFYM?

The theory is that your focus need not be on food type, but on macronutrients. That is, the amounts of protein, carbs, and fats consumed, regardless of the source they come from, are what will determine your diet.

Generally an individual chooses (or is given) a set of macros that is believed will work for him or her and works to meet these numbers throughout the day by eating certain amounts of protein, carbs, and fats.

Food Quality and Micronutrients

We know it’s possible to get adequate micronutrients through IIFYM, but eating whole foods the majority of the time makes it easier for me to get my necessary micronutrients without having to pay much attention to detail.

"I wouldn’t risk a flexible diet if it meant also risking the achievement of my goals. All decisions I make are based on food as fuel, period."

By keeping a diet of whole foods and including unprocessed proteins, complex carbohydrates, healthy fats, and an abundance of fruits and vegetables, it’s almost impossible for me to not get the adequate intake of the micronutrients my body needs. By eating this way, things like fiber, vitamins, and minerals aren’t something I have to focus on specifically as I naturally get enough. As a bonus, I don’t have to deal with counting, measuring micronutrients, or supplementing.

I’m also giving my body the best chance to receive food void of additives and preservatives. This isn’t to say that processed foods are to be feared (in moderation), butin a sport where I’m demanding the most of my body every day and expecting it to perform at the highest level, there’s no need to throw added chemicals into the mix daily or even weekly. You don’t put regular fuel into a sports car. When it comes to diet, every decision I make is based on function above all else, even taste.

Meal Timing                         

A huge caveat of IIFYM for all athletes is the lack of structure in meal and macronutrient timing. For an elite athlete, the ability to fuel the body properly and consistently throughout the day, as well as provide the most effective form of fuel for recovery is crucial for success and longevity. Maximizing performance through nutrition, not only in terms of strength, but also in regards to speed, power, and endurance is key.

As a coach and athlete, I’m specific in both what and when my clients and I eat. Everything is planned strategically to fuel effective workouts, efficient recovery, and the best performance:

• It’s no news that protein and carbohydrates are the perfect pre-workout combination to increase performance, hypertrophy, and recovery, and that post-workout a simple carbohydrate source aids in greater protein synthesis through increased insulin and better recovery.
• I avoid fats both peri-workout as they slow gastric emptying time, delaying digestion and the ability for my body to have the immediate energy source needed pre-workout and immediate replenishment of glycogen post-workout.

In following the guidelines of IIFYM, there would be no official “ruling” on what macronutrient combination to consume before and after a workout. Depending on the choices made, this could hinder performance and recovery, robbing athletes of best results.⁵

Blood Glucose, Energy Levels, and Macronutrient Combining

The effect of the consumption of specific macronutrients (and macronutrient combinations, especially in regards to carbohydrates) at different points throughout the day needs to be considered. Just like fats slow the digestion of the carbohydrate or protein source, they also lower the spike in blood glucose, which can be a positive or negative, depending on the timing and function of the meal.¹

"By saving certain macronutrients for the end of the day, an individual may be hindering performance, recovery, and metabolism, as well as increasing the likelihood of storing fat."

It is known that a simple carb source with less fiber produces a greater spike in blood glucose, as opposed to a more complex carb source (likely higher in fiber), which slows digestion. Since the effects on blood glucose and energy levels are different depending on the choice of carbohydrate source, there is some functional benefit to consuming the different types of carbs at different times. I use this knowledge to avoid energy spikes and plateaus, as well as to provide the most efficient energy source prior to physical activity.¹

This is not to mention the added metabolic benefit of consuming carb sources with higher fiber content, as the body is forced to expend more energy to break down such sources and benefits from the greater thermic effect. This is to say, that in my opinion, not allcarbohydrates (or calories) are created equally.

And lastly, although potentially insignificant to some, it has been shown that although fat is able to be stored as fat without insulin, in the presence of insulin, fat storage is amplified. This can be a valuable variable to adjust in attempting to achieve extremely low levels of body fat for competitive physique athletes and it’s why I don’t eat fats and carbs together.²

Meal Frequency and Caloric Absorption

A common trend I see in IIFYM dieters is the habit of “saving” calories in order to enjoy something later in the day (#carbsafterdark) to tame cravings and allow some indulgence.I’m all about enjoying food, but there are more important things to focus your division of calories and macronutrients on - specifically, performance.

By saving certain macronutrients for the end of the day, an individual may be hindering performance, recovery, and metabolism, as well as increasing the likelihood of storing fat.The body can only process so much of each macronutrient in one sitting before storing the excess.⁴

In relation to blood glucose levels, more frequent meals sustain levels throughout the day for a more balanced energy expenditure, mood, and mental state. This provides a more stable and efficient metabolism due to the thermic effect of food and elevated hormones in response to eating. By consuming more meals in a day, it’s likely the individual is eating less calorie-dense foods, such as lean proteins and complex carbohydrates, which have a greater thermic effect and further increase overall energy expenditure.³

Psychological

I know many athletes who have found solace in IIFYM after struggling with disordered eating and binge eating. But although a more flexible approach may be the solution to the symptom of bingeing, it is not necessarily the solution to the real problem - the need for control of food intake to an obsessive level. 

"Will power really is like a muscle, but it’s also a science. When you stop eating high-sugar, high-fat foods, you eventually stop craving them."

IIFYM can be performed in a healthy manner, but it can be easy to become obsessive when counting macronutrients, often to the point of social and emotional distress. This is not to say that similar effects cannot be experienced through a clean diet, but in my experience a structured diet plan negates the necessity for individuals to be hyper-focused on tracking intake throughout the day as the food sources and quantities are already provided, avoiding the likelihood of compulsion. 

Self-Control

This might seem extreme, but for me the deciding factor in avoiding a flexible diet is the level of self-control I deem necessary to achieve the physique I want. By avoiding processed foods and added sugars for the majority of three years, I have developed a greater will power and control over my cravings.

"As a figure competitor, by focusing only on macronutrients, I would be doing myself a disservice and negating a wheelhouse of variables such as food sources, meal timing, macronutrient combining, and the most effective pre- and post-workout nutrition to progress my physique."

Will power really is like a muscle, but it’s also a science. When you stop eating high-sugar, high-fat foods, you eventually stop craving them. The natural flavors in food become more prominent, making it easier to “diet.” By being “flexible” and including a processed or sugar-laden food item once a day, or even once every couple of weeks, it is more difficult to enjoy and adjust to the “bro meals” and you may experience the craving for more.

Final Thoughts

For some, the variables being manipulated with an IIFYM approach are not enough to achieve their goals functionally and aesthetically. As a figure competitor, by focusing only on macronutrients, I would be doing myself a disservice and negating a wheelhouse of variables such as food sources, meal timing, macronutrient combining, and the most effective pre- and post-workout nutrition to progress my physique.

For these reasons, I stick to a structured meal plan of whole foods to ensure I’m doing everything in my power to achieve the best physique possible. I wouldn’t risk a flexible diet if it meant also risking the achievement of my goals. All decisions I make are based on food as fuel, period.

Article Source:http://breakingmuscle.com/nutrition/why-if-it-fits-your-macros-isn-t-a-fit-for-me
Photo Source: www.shutterstock.com

Are you getting the right balance?

Caffeine Factor: The Ultimate Guide To Caffeine – Written By Elliot Reimers

Caffeine is one of the most commonplace stimulatory drugs ingested in everyday society, and with that often comes misuse and misinformation. Not surprisingly, when you walk into most any grocery or convenience store you’ll come across a plethora of “energy drinks” infused with copious amounts of caffeine. Many individuals just sort of nonchalantly sip on caffeine throughout the day, since coffee is pretty much the beverage of choice in everyday society.

That being said, if you use caffeine prudently and methodically it can be one of the most beneficial compounds to help you reach your performance and physique goals.

Read on as this guide will bring you everything you need to know about caffeine: What it is, how it works, the benefits and risks of it, and how to use it optimally.

What exactly is caffeine?

On a molecular level, caffeine is an alkaline, organic (i.e. carbon-based) compound that belongs to a class of substances called methylxanthines . Methylxanthines serve to stimulate the central nervous system (CNS) and heart, and they are naturally occurring in coffee beans, tea leaves, some fruits and other foods/plants.

The chemical nomenclature for caffeine is “1,3,7-trimethylxanthine” so some companies may use that on their ingredient label instead.

Physiologically speaking, methylxanthines serve as acetylcholinesterase and phosphodiesterase (PDE) enzyme inhibitors–the latter of which is where we derive most of the performance benefits from. PDE enzymes are responsible for the breakdown of key cell messengers called cyclic adenosine monophosphate (cAMP) and cyclic guanosine monophosphate (cGMP).

Therefore, when PDE enzymes are inhibited, cAMP and cGMP levels increase and the metabolic processes in the cell are more rapid, and thus you feel stimulated.

Overview of the effects from stimulating the CNS

Many readers may recall that the CNS is comprised of the spinal cord and brain in humans, and it is the route to send and receive signals between every part of the body. Upon ingestion of PDE inhibitors/CNS stimulants, such as caffeine, degradation of cAMP and cGMP is decreased and the body is sent into a sort of “overdrive” mode.

The primary short-term effects of this are:

• Increased heart rate
• Psychostimulation
• Vasoconstriction
• Increased (albeit not significantly) metabolic rate
• Increased urination/excretion

The half-life of caffeine is rather short (about 3-6 hours) so it needs to be properly timed (which will be discussed further later on).

Some of these above effects are desirable, while others may not be very beneficial for performance enhancement (specifically vasoconstriction and frequent urination).

How caffeine can enhance athletic performance

Studies suggest that many of the performance-enhancing benefits of caffeine come from its arousing effects via increases in catecholamine production and bronchodilation. (1, 2) In turn, this leads users to “feel” more amped up when they train and their rate of perceived exertion (RPE) decreases. (3, 4)

Essentially, you feel more able to work harder, longer and thus performance increases.  Obviously this is great for gym-goers as this often results in training improvements, such as more total weight lifted and increased calorie expenditure. On a more physiological (as opposed to psychological) level, caffeine may promote the thermic effect of meals and enhance carbohydrate and fatty-acid metabolism during exercise, however the literature on this is a bit underwhelming at this point. (5, 6)

That being said, caffeine does certainly appear to benefit those looking to shed off fat due to its aforementioned performance-enhancing benefits and a greater capacity to perform work.

Summary of benefits and drawbacks of using caffeine pre-workout

Caffeine is undoubtedly a worthwhile addition to your pre-workout supplement regimen, but it behooves you to use it according to your goals and specific training plans. For example, recreational and competitive bodybuilders have much to gain from caffeine usage, whether they’re looking to build muscle or shed fat. However, certain sport-specific skills require use of precise motor coordination, so for athletes caffeine may hamper performance during a competition.

Be cautious with your caffeine usage prior to sporting events if you tend to be jittery and/or anxious after taking it.

The main ergogenic benefits of caffeine appear to be mediated by:

• Increased catecholamine (especially adrenaline) production
• Bronchodilation
• Increased exogenous carbohydrate metabolism/utilisation
• Increased fatty acid oxidation

Possible side effects

Like any other drug, there are side effects/undesirable effects to be had from using caffeine, which may include:

• Dehydration and cramping
• Jitteriness, Nervousness, Irritability, Anxiety, etc.
• Increased plasma cortisol levels (this effect is reduced in healthy individuals) (7)

Now don’t think that you will experience all of those side effects just because you use caffeine. Most individuals will not experience a significant amount of these side effects if they’re smart and methodical about their usage. Moreover, these side effects are generally dose-dependent; if you don’t abuse caffeine, you will avoid most of them altogether. Like most any chemical, the difference between medicine and poison is in the dose.

This is good segue into the next section which will discuss just how much caffeine individuals should take and when they should take it.

Proper caffeine dosing

Do to its stimulatory nature, caffeine is a bit more complex than most supplements in regards to maximizing benefits while limiting side effects. Research contends that there is no significant dose-response relation when caffeine is ingested prior to exercise. [8] In essence, taking an excessive amount of caffeine doesn’t confer more benefits and may actually lead to more side effects.

The prudent thing to do is find the “sweet spot” dosage for yourself and cycle your use of caffeine so you don’t become dependent on it.

So just what is that “sweet spot” dosage you ask?

Research corroborates that, depending on the individuals own sensitivity to caffeine, the best doses range from 1-3mg per kilogram (kg) of bodyweight. [9] For those using the imperial system, a kilogram is equal to 2.2 pounds. Therefore, a 220lb athlete (100kg) would use around 100-300mg of caffeine prior to exercise/competition. You may notice that the range for the recommended dose is rather wide, and this is why everyone will need to use some trial-and-error assessment of their own reaction to caffeine.

Start by using the minimum recommended dose based on your bodyweight and simply increase the dose if you don’t notice much performance enhancement.

Timing caffeine intake

Recall from earlier that caffeine has a half-life of 3-6 hours, so it is advised that you take your pre-workout dose of caffeine about 30-45 minutes beforehand. If you are training on a n empty stomach/fasted you could notice the effects even as quickly as 10-15 minutes after taking it. Most trainees/athletes like to eat a pre-workout meal, and in that case it will likely be best to take caffeine about an hour or two after you’ve eaten.

This should allow enough time for your pre-workout meal to digest and minimize any acute gastrointestinal upset that may occur from caffeine. Again, trial and error is a crucial component to optimizing your intake of caffeine.

Does source matter?

Caffeine is a discrete chemical, so whether it comes from natural (i.e. coffee, tea, chocolate, etc) or synthetic sources (pill/powder form, energy drinks, supplements, soda, etc) it won’t make much of a difference. The most common form of supplemental caffeine is caffeine anhydrous and can be purchased from most any health supplement store. For the idealist, supplemental caffeine powder may be best since you can manipulate exactly how much caffeine you take in by using specific amounts.

However, most energy drinks and pre-workout products will include the caffeine content on their label. For coffee lovers, the general rule of thumb is that a “strong” cup of black coffee contains about 200mg of caffeine.

How to overcome desensitization

Caffeine has a caveat in that the more you use it, the less sensitive you become to its effects. This in turn gradually increases the amount of caffeine needed to achieve performance benefits. It’s not uncommon to come across habitual coffee drinkers that don’t feel a thing after drinking an entire pot, or they get a short-lived burst of energy and crash about 30 minutes later. It’s safe to say that if you’re at the point where you can guzzle down a few shots of espresso and not notice much, you probably need to back off the caffeine for awhile. Another cue that it’s time to cut your caffeine intake is when the side effects start to outweigh the benefits.

There are a medley of variables that come into play when figuring out how to properly cycle caffeine use to avoid becoming “stimmed out,” but a baseline recommendation is that for every 8-12 weeks of using caffeine you should aim to take 1 to 2 weeks off of it (and most any other stimulants).

Some individuals may notice they tolerate caffeine rather well for months on end, in which case I would say don’t fret too much about cycling off if you’re achieving great results. On the contrary, certain people may need to cycle off caffeine every 3-4 weeks or they become rather dependent on it (i.e. daily functioning becomes daunting without caffeine). If you are only taking caffeine a couple times per week, you could likely keep it in your regimen indefinitely without cycling off at all. Again, it’s wise to listen to your body and experiment.

Once you learn how you respond to caffeine’s effects the process of fine-tuning your dose and usage will be much easier.

Should you use caffeine?

The research on caffeine is rather positive so it is hard to argue against the postulation that most athletic and physique endeavors can be enhanced by using it. For the majority of trainees/athletes though, caffeine needs to be assessed by the user through anecdotal experience to see whether the effects will help them achieve their goals or not. At the end of the day it will be up to the user to decide if they like the way it affects them.

Furthermore, like with most any other supplement or drug, it is best to consult with a licensed physician prior to beginning your usage of such products, especially those with pre-existing medical conditions. Caffeine at sufficiently high doses (>5g) can be lethal, so please be cautious with your use of it.

Summing it up

Hopefully this guide has given you a greater grasp on how to optimize your usage of this popular drug. It’s hard not to recommend caffeine to most any gym-goer, even if you’re just a weekend warrior looking for a little extra pep in your step after a hard week at the office. Then again, you are reading this article on Simplyshredded, so I’d surmise you’re a bit more serious than the average Joe. Now go drink some caffeine and get your sweat on!

Article Source:http://www.simplyshredded.com/caffeine.html
 

The ultimate guide to caffeine!

Why carbohydrates are so important for athletes

 

Carbohydrates are the best fuel for the body’s engine – more so than proteins or fats–and the right carbs, taken at the right time, are key to good athletic performance.

Carbohydrates are the most important source of fuel in an athlete’s diet. And yet, some athletes experiment with popular low-carbohydrate regimens, believing (mistakenly) that these diets will somehow “train” the body to burn more fat for fuel, or that carbohydrates interfere with the body’s ability to burn fat. But carbohydrates are a critically important energy source during exercise – and, in fact, the body cannot use fat for energy unless carbohydrate is present.
 

Why Carbohydrates Are So Important for Athletes

Carbohydrates are the fuel that makes the body’s engine run, and athletes need plenty of carbohydrates before, during and after exercise.

While fats can be (and are) used as a source of energy, the main function of the carbohydrates you eat is to supply energy to cells.  This is particularly true for high-intensity exercise – the level at which most athletes train and compete.

The body generates energy from carbohydrates much more rapidly than it does from fat, and the brain and central nervous system rely exclusively on carbohydrate for fuel.

And, it’s often said that “fats burn in a carbohydrate flame” in the body.  What this means is that in order for fats to be broken down completely – which results in the release of energy – carbohydrate breakdown has to happen simultaneously.

This is because one of the products of carbohydrate metabolism is a substance called pyruvate.  Pyruvate plays a critical role in the release of energy from fat.  Without enough carbohydrate in the diet, pyruvate production drops  –  which impairs the release of energy from fat.

Eating enough carbohydrate is also important because it helps prevent the body from using protein for energy.  While your body can use protein to supply energy, the protein you eat supports many more important functions in the body – its primary role is to build body proteins such as muscle, bone, skin, hair, enzymes and hormones.

If you were to burn protein as an energy source, it would impact the body’s ability to perform these more important functions.
 

How Carbohydrates Fuel Activity

When you digest the carbs in the foods you eat, the end product enters your bloodstream in the form of glucose, or blood sugar, which is then transported to the cells to be used for energy.

Any glucose that is not used immediately can be converted into a storage form of carbohydrate – called glycogen – which gets stashed away in your liver and muscles where it can be tapped into during activity.

Working muscles require a steady source of fuel – which can come from both the bloodstream and from the glycogen that is stored away.   But there’s a limit to how much glycogen your body can store, and if activity lasts long enough, the glycogen stores can become depleted.  That is why it’s so important to fuel properly – and regularly.
 

Athletes Need Carbohydrates Before, During and After Exercise

For the average person, a well-balanced diet will usually provide enough carbohydrate to fuel daily activity.  But athletes who train hard know that they need to properly fuel up before starting out, and to keep the carbs coming in during activity and to refuel properly afterwards.

If your regular workouts are strenuous and longer than an hour or so, here are some tips to keep your performance at its peak:
 

Before starting out, it’s a good idea to ‘top off the tank’ with some low fat, high carb foods to help maintain blood sugar – particularly if you’re one of those who exercises first thing in the morning. The best choices are foods that are easy to digest like a smoothie, a carton of yogurt or a small bowl of hot or cold cereal.  Low fat and low fiber foods are best, to avoid any stomach upset.  (Foods with fat and fiber delay digestion time, so they’re better eaten after exercising.)  If it’s hard for you to eat much in the morning, start with something small and light – a few bites of banana or a slice of toast.
 

During activity, specially-formulated sports drinks can help keep your tank topped off.  In addition to providing much-needed fluid, sports drinks are designed to provide the amount of carbohydrate recommended during activity (30-60 grams an hour for the first few hours) – about the amount in a liter of a typical sports drink.  For longer events, some people also carry foods like low fat cookies, sports gels, gummy candies or cereal bars for an extra boost of carbohydrate.
 

Refueling after a workout is critical – most of the stored glycogen will have been used up.  Since your muscles are craving carbs, they’ll take them up readily and store them away for the next bout of activity.  Now is the time to load up on higher fiber carbs, since digestion time is no longer a concern.  A dab of protein helps repair muscles, too, so ideal recovery foods include both protein and carbohydrate. It’s also important to refuel within about 30 minutes after exercise to maximize the effects of protein and carbohydrate on muscle recovery.  Specialized recovery foods and beverages are convenient;  otherwise, work in plenty of healthy carbohydrates in the form of fruits, vegetables, whole grains, beans and dairy products.  A sandwich on whole-grain bread, a protein shake made with milk, or a bowl of lentil soup with a piece of fruit would all be great post-exercise meals.

 

Article Source: http://www.discovergoodnutrition.com/2015/03/why-carbohydrates-important-athletes/

Photo Source: www.youngandraw.com

 What’s YOUR view on carbs?