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?

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?

 

 

 

 

 

 

 

10 Life-Changing Reasons to Drink More Water

Has it occurred to you today that you are thirsty? Guess what – by the time you experience the sensation of the thirst, you are already dehydrated. That thirst is your body calling for re-hydration.

Your body is composed of roughly 60% water. That means when we are dehydrated – and most of us spend our days constantly dehydrated to some degree – we are affecting the performance of the majority of our body. Nearly all of our systems do not function as well without the proper water intake.

 

So, really, what does this mean? Why should we drink more water?

1. If you don’t drink water, you will die. It's that important. Depending on our environment, we can live only a few days without water - maybe a week. We can live much longer without food. For most of us, we should prioritize the consumption of water far more than we currently do.
2. Prevent cancer. Yes, that’s right – various research says staying hydrated can reduce risk of colon cancer by 45%, bladder cancer by 50%, and possibly reduce breast cancer risk as well.
3. Be less cranky. Research says dehydration can affect your mood and make you grumpy and confused. Think clearer and be happier by drinking more water.
4. Perform better. Proper hydration contributes to increased athletic performance. Water composes 75% of our muscle tissue! Dehydration can lead to weakness, fatigue, dizziness, and electrolyte imbalance.
5. Lose weight. Sometimes we think we are hungry, when actually we are thirsty. Our body just starts turning on all the alarms when we ignore it. For those of you trying to drop some pounds, staying hydrated can serve as an appetite suppressant and help with weight loss.
6. Have less joint pain. Drinking water can reduce pain in your joints by keeping the cartilage soft and hydrated. This is actually how glucosamine helps reduce joint pain, by aiding in cartilage’s absorption of water.
7. Flush out waste and bacteria. Our digestive system needs water to function properly. Waste is flushed out in the form of urine and sweat. If we don't drink water, we don't flush out waste and it collects in our body causing a myriad of problems. Also combined with fiber, water can cure constipation.
8. Prevent headaches. Sometimes headaches can be caused by dehydration, so drinking water can prevent or alleviate that nasty head pain. Next time your head hurts, try drinking water.
9. Make your skin glow. Our skin is the largest organ in our body. Regular and plentiful water consumption can improve the color and texture of your skin by keeping it building new cells properly. Drinking water also helps the skin do it's job of regulating the body's temperature through sweating.
10. Feed your body. Water is essential for the proper circulation of nutrients in the body. Water serves at the body’s transportation system and when we are dehydrated things just can’t get around as well. 

1. Feed your body. Water is essential for the proper circulation of nutrients in the body. Water serves at the body’s transportation system and when we are dehydrated things just can’t get around as well.

Quick rules of thumb for drinking water:

• Drink half your bodyweight in ounces of water (if you weight 160lbs, drink 80oz of water each day).
• Carry a bottle everywhere with you as a reminder to keep drinking.
• Eat raw fruits and vegetables – they are dense in water. You can get water from food, not just from beverages.
• Drink water and other fluids until you urinate frequently and with light color.

Article source: http://breakingmuscle.com/health-medicine/10-life-changing-reasons-to-drink-more-water
 

photo source: www.shutterstock.com

"How much water do you get per day"?