Food: Nature’s Fuel!

Going to your local grocery store can be quite intimidating these days. There are literally thousands of products being advertised as the answer to all of your prayers ~ from organic fruits and vegetables to free-range chicken and nutrient-enriched pastas...

But, what do you really need to get into excellent shape and stay that way?

First and foremost, I recommend a well-balanced nutrition plan that considers every aspect of your life (daily schedule, workout/cardio times, allergies, likes/dislikes and a host of other factors). This plan is going to be the foundation of your nutritional program, and should provide you with the exact details of your daily caloric needs.

Your macronutrient (carbohydrates, protein and fat) requirements will undoubtedly vary from day to day, and throughout each day, so your nutrition plan must take those variations into account.

Also, different foods provide different types of energy. It is important to understand the differences in the types of energy you will need in order to perform at peak levels for your upcoming activities.

For example, if you are going to perform weight training today and cardio tomorrow, your carbohydrate intake will need to be higher today while your fat intake will need to be higher tomorrow. This is because weight training is a glycolytic activity, which means that the primary fuel that will be required to perform this type of activity is glycogen (sugars that are stored in the muscles to be used as energy); cardiovascular training is an oxidative activity, which means that the primary fuels needed to perform this type of activity are going to be fats (omega 3 and 6 fatty acids are best).
 
In addition to understanding how your macronutrient requirements will vary from day to day, it is important to know that your hourly macronutrient needs will change, as well. Your digestive system takes a few hours to process what you have eaten, so you should plan your meals with that in mind. Ask yourself what you will be doing for the next few hours... If you are going to be sitting behind your desk at work pushing pencils for the next three hours then you will want to eat a small meal that will allow you to do that. If you are planning to go workout for an hour, then follow that with a half-hour of cardio, you will want to eat enough food ~ and, of course, the right foods ~ to fuel you through that.

Sounds complicated, huh?

Well, it is. And, that is why so many people get it wrong!

Stick to the basics! Eat energizing carbohydrates, such as rolled oats, yams, a variety of beans and rice, and even pasta. Fats in your diet should be primarily from fish, and a variety of plants(flax, evening primrose and borage, for example). Avoid eating foods that are high in refined sugars and saturated fats ~ especially foods, or combinations of foods, that contain both!

Eating right doesn’t have to be difficult! You just need to get back to the basics and look at your food as nature originally intended: as fuel!

*Tom Nelson is an ISSA Certified Fitness Trainer, Performance Nutrition Specialist and owner/operator of Muscle Mechanics L.A. For more info on training and nutrition visit our website or stop by our gym at 8471 Beverly Blvd. #202 Los Angeles, Ca. 90048