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?

Understanding Energy Balance For Athletic Performance

Are you putting yourself into a chronic energy deficiency without even knowing it? Regardless of the athletic endeavour, studies have shown that many athletes are chronically energy deficient. This includes weight class athletes in strength sports like Olympic Weightlifting and Powerlifting, but also in endurance sports, the female training population, and bodybuilding competitors.Training and performing within a negative energy balance that is not properly constructed can be detrimental to your performance and void the benefits of your training. 

We are going to examine what energy balance is, what factors play a role in it, and how we can reconstruct our thoughts about eating for performance for both the strength athlete and classical sport athlete. Because the reality is our energy balance has an effect on everything from our metabolism to our hormonal balance and mood.

What Is Energy Balance?

Energy balance refers to the relationship between the energy coming into your system and energy going out of your system. It's governed by the law of thermodynamics and decides whether you as an athlete you gain, maintain, or lose weight.

Energy balance is often spoken of as “calories in, calories out,” but taking this at face value for athletes will not produce the qualities needed to improve your athletic performance. What happens at your cellular level also plays an important role in this equation and is something to be considered when designing your nutritional performance program. That’s why looking at it as an equation of energy in vs. energy out with the goal of maintaining balance is more appropriate.

The goal of athletic nutrition is to maximize our performance. To do this, we train our bodies into the sport-specific size and strength that is required for success and focus on training the correct mix of energy systems relative to the requirements of our sport. Nutrition and working within energy balances can produce the changes that we seek for performance improvement and can sometimes be the difference in performance against competition.

Energy expenditure is a combination of your basal metabolic rate (BMR) plus the thermic effect of foods (TEF) plus the thermic effect of your activity (TEA). This essentially breaks down to your activity level and your energy requirements when you are at rest, as well as food and fluid absorption, digestion, and transport. Your energy intake is a combination of the protein, fats, and carbohydrates you eat, along with your fluid and supplement intake.

ENERGY EXPENDITURE

The energy you expend is dependent on what type of training you are doing, along with the duration, frequency of training, and intensity of that activity. Other items may play a factor such as the sex of the athlete and their prior nutritional status. Because many people don't have access to the equipment that can determine actual total-body expenditure, we use predictive equations in it's place.

The two prediction methods that best estimate energy expenditure are the Cunningham equation and the Harris-Benedict equation. Most sports dieticians use the Harris-Benedict equation.

To estimate your expenditure, BMR or RMR is multiplied by a factor of 1.8-2.3 dependent on your physical exertion levels. An alternative to this method could also be using METs, or metabolic equivalents, recorded during a 24-hour time period. Most find Harris-Benedict a sufficient starting point.

ENERGY BALANCE

There is a lot more to energy balance than just a change in your body weight. It also has to do with what is happening at a physiological level. When your body is in a chronically low energy balance it will turn to lean tissue and fat for fuel. When you lose lean tissue mass as a direct result of your nutrient intake, you also lose strength and endurance and have difficulty adapting to your training regimen.

In addition to performance, you may also compromise immune, endocrine, and musculoskeletal functions. With a chronic negative energy balance, athletes can see a reduction in their bone mass, thyroid hormones, testosterone levels, and metabolism, as well as a disruption of their endocrine system. All nasty stuff for athletes who want to perform optimally.

 But almost all athletes will say, “But I am losing weight!” And while yes you are losing weight, your body has no idea in what way this is happening. Your body cannot tell the difference between a carefully constructed nutritional program and you being stranded alone on a desert island.  All your body knows is that it is not getting the energy intake it requires. As such, your body will slow down or stop certain non-survival functions..

On the flip side, there are detriments to over-feeding or taking in more nutrients than your body requires for your sport. Blood pressure and cholesterol can increase, you could develop insulin resistance, and plaque can build up within your arteries. The human body is in constant motion, and with that it must be adaptable to the demands we place upon it. Micronutrients can help mitigate some of the issues mentioned above.

MICRONUTRIENTS

So what should be the goal of your nutritional intake be in regards to keeping a proper energy balance? Food quality and adjustment of your macro nutrients relative to the needs of your sport while accounting for fluid intake, micronutrients, and fiber. Micronutrients (vitamins and minerals) act as co enzymes in freeing energy from your food, helping in the repair and growth of body tissues, oxygen transport and oxidative metabolism, antioxidants, immune function and more.

If micronutrient intake is not sufficient, this could lead the athlete to sub-optimal health and an athlete that is performing at a decreased level is unlikely to perform at their best. We want to maintain micronutrient intake so as to not disturb the athlete’s energy balance and reduce the chances of the unwanted side effects of under- or overeating.

Before all the diet fad people start chiming in, let’s revisit who we are talking about - competitive athletes. We are not discussing aesthetics in this case or about your recreational competitive athlete. If our food quality (rather than quantities) could provide even a 0.01% difference in training or performance, think of the resulting effect on game or meet day. What if the athlete next to you has been poorly managing his or her energy balance? Advantage - you. When scouts are watching and scholarships are on the line, that very small difference could have a meaningful impact for you.

High quality foods with the groups mentioned becomes very important due to the fact that weight class athletes are at risk for a low intake of important vitamins and minerals. Many athletes are still young and in periods of growth and development where the low intake of important minerals can lead to deficiencies. It should be noted that vitamins do not play a direct role in energy supply but do play an importance in regulating metabolism. An athlete deficient in B-group vitamins for instance, are at larger risk of premature fatigue along with the inability to maintain a heavy weight training program, necessary for athletic improvement.

Overeating on quality food choices can also happen. The athlete needs to be cognizant of extra calories coming in through high-density food choices, such as olive oil or mixed nuts. Eating these foods is great, but eating too much of them could be detrimental to your athletic performance and health.

One productive way for a coach to address athlete energy balance during competitive season can be through maintaining weight stability. Weight stability shows the proper energy requirements are being met, providing the athlete with the ideal balance to ensure optimized performance for competition. For the athlete, this can include checking weight before beginning the day’s training, then rechecking post-training to provide feedback on his or her hydration status, providing necessary feedback for hydration protocols.

IN CLOSING

For the athlete, the maintenance of an appropriate and specific energy balance can mean the difference between standing on the podium holding a trophy and shaking your head trying to figure out where it went wrong.

Are you cognizant of your energy balance? What have you noticed your needs for your sport consist of? Let us know in the comments below.

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Article Source: http://blog.pantheratrainingsystems.com/understanding-energy-balance-for-athletic-performance