Hey all,
By popular demand, the next factor we’re focusing on is what you Eat! We obviously need food for fuel, but it is so much more than that. It’s an opportunity to enjoy time with family and friends, a way of honoring our history and tradition, and simply something to enjoy.
Many times, I’ve seen folks see initial success from making big changes like going Paleo, Keto, cutting out processed food, etc. only to find that after a few months they are back to their old habits. This wasn’t due to a lack of motivation or education. Food stopped giving them everything they needed (the culture, the relationships, and the enjoyment, in addition to the fuel), and/or became so much work it wasn’t worth the benefit.
That is one of the reasons why I’ve come to appreciate the prescription below. It provides guidance and goals without focusing too much on restrictions (what NOT to eat) or complex rules (only eat THESE things).
Before continuing, credit to Michal Pollan for the first section (check out Food Rules). Credit to EC Synkowski of OptimizeMe Nutrition for the second. They are both worth a read/follow. Also, I am obviously not a nutritionist. These broad recommendations should work for almost all, but consult with a professional if they don’t work for you, for whatever reason. Here it is:
“Eat real food. Not too much. Mostly plants. Specifically, eat 800g of fruits and vegetables and 0.7 grams of protein per pound of lean bodyweight daily.”
Real Food. Not too much. Mostly Plants: The food on the outside of the grocery store. Either single or limited ingredients, minimally processed. We want to eat enough to support exercise, but not excess body fat.
800g of fruits and vegetables: EC does an excellent job of breaking it down here, but simply put, over 80% of Americans don’t eat enough fruits and vegetables (see here). These give us vital nutrients, fill you up so you feel satisfied, and 800g specifically is directly associated with a decreased risk of dying of all causes (pub med here).
0.7g of protein per pound lean bodyweight: We mostly associate protein with muscle (and muscle is good both for performance and longevity), but proteins are critical for everything your body does. While you can still thrive with less protein (as low as 0.4g per pound), 0.7g – 1g is a better target for the performance and body composition goals most of us have. As an added benefit, protein also helps you feel full and satiated, helping you avoid overeating.
You’ll notice these guidelines don’t talk about specific foods, how to cook the food, etc. They are also more about adding (eat MORE fruits, vegetables, and protein). If we’re not getting enough, going down rabbit holes doesn’t help much.
I’ve found that this helps make life’s seasons easier to manage while still eating well. I can go out to eat, I can eat a normal holiday meal, and I can do both of those things without worrying about ruining my plan. That doesn’t mean it’s easy – it takes a lot of intention – but it makes it much more sustainable.
We’ll go deeper next time on some strategies to ramp up change slowly so that it actually sticks but don’t let that stop you from starting to count your fruit and vegetable grams. Grab a cheap food scale or estimate based on 800g being 6 cups (or fist-sized portions) to see where you are at.
See you around the gym,
Erik