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?

Superfood energy - fuel for life!

According to the NHS, one in five of us feel unusually tired at any one moment in time. And many more of us suffer from periodic energy dips throughout the day. Unfortunately, our modern diet, which is high in processed convenience foods, lacks the vitamins, minerals and other essential nutrients necessary to sustain energy and is one of the main causes of fatigue. Indeed, the only way to demonstrably boost energy levels and banish tiredness for good, is by enjoying a wholesome, balanced diet that incorporates a range of natural superfoodsknown to promote increased levels of energy – superfood energy that in turns provides welcome fuel for life!

What is energy?

Our body requires energy for several purposes – to grow, keep active, maintain sufficient body heat and most importantly, to stay alive. We obtain our energy, our fuel for life, from the nutrients found in the food and drink that we consume on a daily basis.

Which nutrients provide energy?

Energy is predominantly provided by carbohydrates, protein and fat, although there are some other, often-overlooked nutrients that are just as important in furnishing our body with the right levels of energy.

1. Carbohydrates

Carbs are our body’s primary source of fuel, supplying energy to the brain, heart and every other system in our body, as well as up to 50% of the energy required for light physical activity and exercise.

2. Fat

Those watching their weight often avoid foods that contain fat. However, fats are absolutely crucial for energy production. They also aid in the absorption of fat-soluble vitamins, including vitamins A, D, E and K. Unlike harmful saturated fats, healthy fats (such as omega-3 fatty acids) are positively good for us and in addition to providing energy, can also help to protect us from heart disease and certain types of cancer.

3. Protein

Protein is necessary for the healthy growth and repair of our body tissue, internal organs and skin. Our body also converts excess protein into fat for use as energy in lieu of sufficient quantities of carbs or fats.

4. Vitamins

Although vitamins do not directly supply energy, they do assist in the conversion of other nutrients into energy – vitamins B1 and B2 help to convert carbs into energy for example – and they also enable our cells to transfer energy to the brain and the rest of our body.

5. Minerals

Again, minerals do not produce energy, however, they do facilitate the use of it. Iron, for example, aids in the manufacture of cellular energy and plays an important role in energy metabolism, whilst manganese is necessary for the healthy function of mitochondria (energy-producing cell structures) and aids in the metabolism of carbohydrates and amino acids.

6. Water

Believe it or not, in order to benefit from adequate levels of energy, it’s also important to drink plenty of water. Water regulates body temperature, transports nutrients to cells, aids digestion and without it our body’s cells would not receive energy from other nutrients.

Superfood energy – 7 superfoods that boost energy!

Superfoods are referred to as superfoods for good reason. They’re pure, natural foods that by definition are low in calories and extraordinarily rich in beneficial nutrients, including carbs, protein, vitamins, minerals and healthy fats, such as omega-3 fatty acids. All the nutrients in fact that we now know are essential in maintaining adequate levels of energy throughout the day!

Superfood energy is fuel for life. And you can start enjoying more superfood energy today, simply by adding some of the 7 energy-rich superfoods below to your weekly shop.

Top 7 superfoods for superfood energy

1) Organic cacao powder

According to leading natural health and nutrition expert, David Wolfe, raw cacao is the number one choice when it comes to superfood energy. Organic cacao powder contains a unique blend of nutrients that can help you dramatically boost your energy levels, including:

• Magnesium – raw cacao is the richest dietary source of magnesium on earth. Magnesium is a superb source of energy that optimises oxygen use to increase energy levels and burn calories. It’s estimated that around 7 out of 10 UK women suffer from a lack of magnesium, which results in fatigue, weakness, anxiety, irritability, and, you’ve guessed it, lack of energy!
• Iron – which aids in the manufacture of cellular energy and plays an important role in energy metabolism.
• Manganese – which is necessary for healthy energy-producing cell structures known as mitochondria and aids in the metabolism of carbohydrates and amino acids.
• PEA (phenylethylamine) – PEA (also known as the ‘love drug’) heightens libido and boosts energy levels, alertness and concentration.
• Theobromine – a mild, natural stimulant that helps to burn fat for energy.

Organic cacao powder possesses a tempting chocolate flavour and a powerful aroma, and is an ideal ingredient in homemade raw chocolate, energy bars, smoothies and desserts.

2) Organic hemp protein powder

Consuming a daily amount of organic hemp protein powder is another great way to obtain pure, unadulterated superfood energy. Made from the hemp plant – one of the oldest plants on earth – hemp protein powder contains the following energy-rich nutrients:

• Protein – organic hemp protein powder consists of more than 60% Edestin (vegetable protein), the highest percentage of all plant species. Edestin is considered the most edible and readily digestible form of protein there is.
• Omega-3 fatty acids – healthy fats that your body converts directly into energy.
• Magnesium
• Iron

Deliciously creamy and faintly nutty in flavour, organic hemp protein powder can be stirred into your daily smoothie, shake or protein drink.

3) Organic raisins

Organic raisins are a superlative source of superfood energy. That’s because they’re bursting with energy-wielding nutrients, such as:

• Carbohydrates – your body’s primary source of fuel. On average organic raisins contain a whopping 75 grams of carbs per every 100 grams.
• Iron – a 100-gram serving of organic raisins contains approximately 10% of your RDA for iron.

Organic raisins make a tasty, yet wholesome snack between meals and are an irresistible addition to homemaderaw chocolate and energy bars.

4) Organic Coconut OIL

Enjoying organic coconut oil is a fast and sure way to increase your energy, as it contains such high levels of healthy saturated fats that are essential for energy production. In particular, more than half of the fats found in coconut oil are:

• Medium chain fatty acids – also known as medium chain triglycerides or MCTs for short. Your body is able to metabolise MCTs far more rapidly than long chain fats, enabling them to be quickly burned as energy, rather than stored as unwelcome layers of fat.

Coconut oil boasts a wonderfully fragrant aroma and is the perfect alternative to standard cooking oils that are typically high in unhealthy processed fats, such as trans fats.

5) Organic Goji berries

Goji berries are arguably one of the most nutritious fruits on the planet and one that delivers a superior dose of superfood energy. Organic goji berries are brimming with the following energy producing nutrients:

• Protein – goji berries are a complete source of protein and amino acids.
• Vitamin B1 & B2 – which play a crucial role in converting carbohydrates into energy.

Organic Goji berries are also considered a powerful adaptogen that can help to reduce stress and cortisol levels, thus allowing your body to burn more fat for energy.

Goji berries are a yummy addition to trail mix, breakfast granolas, raw chocolate and energy bars and may also be enjoyed by the handful, straight from the bag.

6) Brazilian ginseng powder

Brazilian ginseng powder is a superfood extract made from the root of the Pfaffia Paniculata – it is rich in several energy boosting nutrients, including:

• Vitamins B1 & B2
• Magnesium
• Beta-ecdysterone – a natural anabolic agent which enhances athletic performance, yet without the kind of side affects typically associated with steroids.
• Germanium – which is thought to increase the supply of oxygen to your body’s cells and thus have a positive influence on energy and stamina.

South American tribes have been using Brazilian ginseng to boost their energy levels for centuries. Today it’s a common ingredient in many popular energy drinks and is often recommended for those suffering from Chronic Fatigue Syndrome.

Enjoy Brazilian ginseng powder in your choice of smoothies, shakes and protein drinks, or use as an additional ingredient in raw snacks and energy bars.

7) Organic spirulina powder

Organic spirulina powder is made from blue-green, freshwater algae and contains an impressive selection of valuable nutrients. Once supplied to Aztec athletes and warriors in order to boost energy, strength and endurance, spirulina supplies superfood energy in the form of:

• Protein – organic spirulina powder is a complete source of highly digestible protein. It comprises of a staggering 60 percent vegetable protein (more even than red meat), which can be absorbed up to four times faster than animal protein.
• Essential fatty acids – including a high concentration of gamma-linolenic acid (GLA) and omega 6 fatty acids. In fact the only food that contains more omega 6 fatty acids than spirulina is mother’s milk.
• Vitamins B1 & B2
• Magnesium
• Iron

Organic spirulina powder is an extremely versatile kitchen ingredient that can be readily stirred into water, green juices, liquid meals and a variety of raw food snacks.

Article Source: http://superfoodblog.co.uk/superfood-energy-fuel-for-life/
Photo Source: www.pinterest.com
 

Where does 'energy' come from?