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Give your diet a tune up - Coggle Diagram
Give your diet a tune up
Calories
Controversial! Taking less energy in than you put out doesn't automatically lead to weight loss. (Another episode)
Also need to know you're eating enough!
Total Daily Energy Expenditure:
Total Daily Energy Expenditure = Basal Metabolic Rate + Thermic Effect of Food + Non-Exercise Activity + Exercise Activity
Calculator - legion athletics (show notes)
https://legionathletics.com/tdee-calculator/
Eat within 0 to 500 calories below. (No more than 500, and no more than 300 before a big goal.) Going too low will cause your body to burn muscle mass for energy rather than fat, which we don't want.
Also important to eat the right kinds of calories, which is where macros come in.
Protein
Amino Acids – includes 9 essential amino acids the body can't make for itself.
Complete proteins: meat, dairy, eggs, soy and combinations of grains, nuts, legumes, and seed.
About 10 to 35% of your daily calories, more in active people and those doing heavy resistance training. 4 calories per gram. Use an app to make the calculations easy.
To track or not to track?
Intuitive eating - tuning into your body's natural hunger cues
Hard to eat intuitively during endurance training, because your body will often tell you you're hungry
Tracking can help you really see the truth about what you're eating -- or not eating
I personally use tracking intermittently, because it is possible to become obsessive about it. It also gets old. So anytime you change up your diet or training, try tracking for a week or so to help you dial in healthy changes.
Runners Connect 30 day weight loss challenge
What to track with? My Fitness Pal. Free version is fine.
Carbs
Glucose (brain) and glycogen (muscles)
Simple v. complex - larger molecules take longer to break down (sugars v. grains, legumes, fruits and veggies)
About 45 to 65% of your daily calories, more in active people. May be more or less depending on your daily exercise load. Each gram of carbs yields for calories.
High carb diet for athletes is supported by research, exceptions Chris Froome and Zach Bitter, best diet is the one that makes you feel amazing and is easy to sustain, good idea to run your current diet by a dietitian before hard training.
Fat
So essential to our health! Skin, hair, brain function, hormone regulation.)
Brain is made of 60% fat
Trans fats – industrial fast found in packaged food. Should be avoided because they're related to coronary heart disease.
Omega 3 and 6 fatty acids - essential to health, especially heart health. Sources: fatty fish, nuts, poultry, flax seed, avocados, plant-based oils like olive and canola, whole grain bread
20 to 35% daily calories (will vary based on your protein and carb needs, may be a lower percentage in active people, but you always need healthy fats!)
I am doing this right now!
Selling myself a line about how I'm eating healthy when I'm not.
Happens during the times of greatest growth like endurance training or going through a big life change.
I am not a dietitian – general info only, value of working with a sports dietitian, looking for recommendations
Breathwork practicum – invitation to come breathe!
Has your nutrition completely derailed and jumped the tracks in 2020? If you notice yourself carrying a bit more weight around these days, you're not alone. There's nothing like a global pandemic to get us all stress eating and glugging wine. I'm definitely not immune to this. I've run two ultramarathons in 2020, and I actually somehow managed to gain a few pounds through all that training. The good news is that it's never too late to get back on track. So in today's episode, I'm going to show you how to calculate the right daily intake of calories and macros for your lifestyle, and also how to track your eating with a phone app so that you don't explode your brain doing too much math. Ready? Let's do this.
CTA
Hop on my story to see how I'm working to improve my health habits.
Facebook Group for support
Runners Connect course
Supplements?
Multivitamin
Yearly checkup to check for deficiencies. (Iron, Vitamin D.)
USP certification
Money making industry, good at convincing people they need a thing, but Best absorption is through food (beef v. iron supplement)