I’m taking a continuing education course called Nutrient Timing for Peak Performance. Now peak performance can mean different things to different people. The book I am reading is specific to athletes or other active people that wish to fuel their bodies properly so their bodies can do what they are asking it to do.
None of us are taught the proper way to eat and it’s one of those things you either have to hire out (like hiring me or a nutritionist) or learn by suffering through your own trial and errors with up and down weight and energy fluctuations, injuries or immune issues. The body if not properly fueled before, during or after exercise can put your immune system at risk.
For this post let’s just broad strokes look at your diet
Do you do any planning or preparation for what you will eat? This means for the upcoming week, tomorrow and you next meals. If you don’t at least prepare to eat healthy by shopping and having the right protein, carbs and good fats available then you are setting yourself up to fail before you even get hungry again.
Do you eat the same thing over and over again with no variety in your diet. This can be…do you eat the same non-nutrient dense or fat laden foods or do you eat a variety of foods on a weekly basis.
Do you have glass or clear containers so you can see what’s available in your fridge?
What does your blood work say about your health? Have you even had this checked lately?
Do you look at what time it is that you are eating and what time it may be for your next meal? Tip: cut off your eating at night, note the time and wait at least 12-14 hours before you break the fast “breakfast”.
Are you a snacker? Some people do great with snacking (like me), are very active and need to consume additional calories while others are terrible as it tends to push the poor nutrient choices, portion sizes and calories off the chart and set up for weight remaining the same or weight gain.
Here are the additional strokes:
- Are you getting at least 60-100 grams of protein per day? (maybe supplement with a mid-afternoon 2 or 3 p.m. shake without fruit). This can keep your hormone levels even and your metabolism heated to burn calories.
- Are you getting 5-8 servings of veggies per day that aren’t overcooked
- Are you weighing, measuring or eyeballing your portions (if you are not trained in portion size management don’t think you are an expert. don’t be ashamed of getting a scale to retrain your eye what a proper serving size is) Protein for women: 4-6 ounces for men: 6-8 ounces / Fat: we will get into in another post but avoid a lot of fat post workout since your body is trying to recover and fat slows digestion and body systems /
Carbs: are you eating lots of grains, processed snacks, bread, crackers, too much fruit? Listen to your body not your tongue.
- Whatever you crave most it is what you need to limit as it’s your body trying to work against you to maintain your weight. I crave fat like nuts, avocado, nut butters, oils, vegan choco chips which means I have to limit this and do what my 23 & me test revealed about my genetics…..eat more carbs (good carbs)
Who else needs accountability and a fitness professional with my over 30 years of experience getting people feeling and looking great? Semi-private 30 minute personal training via zoom twice weekly can get you on track. Choose from 10 session intro package plus functional movement screening or 25 session package.
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If you haven’t had a functional movement assessment with a professional observe the way you move different joints and movements with your hips, shoulders, wrists and spine then how do you know you are doing the most effective strength training, flexibility or cardio program? Hire someone like me to get you on track with a program to help you reduce current pain, eliminate pain, improve your current program or enhance your athletic performance.
Tonya Tittle, M.S., ACSM, LMT, TPI Level 1
Energy Fitness /Owner/Dir. of Training
(Club 29 Fitness Inc.)
898 N. Hwy 25 Bypass
Greenville, SC 29690 (Travelers Rest area)