Nutrition is a complicated subject that will vary from one person to another. Determining how you should eat in order to get results from your gym or fitness program requires assessing your goals, training strategy and metabolic rate. For example, training for fat loss while eating a carbohydrate-heavy caloric surplus is not likely to achieve your goals. Moreover, a low-carb diet has no place in the nutrition program of an endurance athlete. Match your nutrition to your fitness program to get the best results possible.
Components
The principal components of any nutrition program are the macro-nutrient proteins, carbohydrates and fats. These can further be subdivided by their effects on the body. Both low-glycemic and high-glycemic carbohydrates can benefit your fitness nutrition program, for example. Moreover, not all saturated fats are evil. Coconut oil contains saturated fats called MCT or medium-chain triglyceride oils that may give you energy, help to burn fat and build muscle, according to the article "Supplements 101" by Jim Stoppani, in the January 2010 issue of Muscle & Fitness: The Ultimate Supplement Handbook.
Considerations
When planning your nutrition program, consider your fitness goals. To gain muscle mass like a bodybuilder, you must eat many calories to support building muscle, without gaining too much body fat. Endurance athletes and sport-specific trainees, on the other hand, need a lot of carbohydrates to fuel longer-duration exercise. For fat loss you reduce total calorie-intake while increasing physical activity. Your body type will also guide your nutrition. Ectomorphs with smaller bone structure typically have fast metabolism and require more carbohydrates, while endomorphs store body fat readily and do not need large amounts of carbs, according to "Hardgainer Project X" by Jeff Anderson.
Varieties
Dieters and competing bodybuilders often cut carbohydrates as a fast way of getting lean. During low-carb diets you must replace the lost calories from cutting carbohydrates with healthy fats and proteins. Most athletes and trainees can benefit from taking in 1 to 1.5 gm of protein per pound of their body weight, according to "Xtreme Lean" by Jonathan Lawson and Steve Holman. Moderate-carbohydrate diets help trainees lose body fat without losing too much muscle weight. The 40-30-30 macro-nutrient ratio, 40 percent carbohydrates, 30 protein and 30 fat, works very well for burning fat, according to "The Fat Burning Bible." In fact, going too low-fat, less than 25 to 30 percent of your diet, can have detrimental effects on your body's production of muscle building and fat burning hormones.
Effects
A high-carbohydrate diet for endurance training may spike insulin levels causing body fat storage if all of the fuel is not burned during training. In fact, the high intake of refined carbs and sugars may be the cause of the current epidemic of type II diabetes. Low-carb diets cause fast and dramatic weight loss, but may not be practical or safe in the long-term because they eliminate essential nutrients from the diet, according to "The Abs Diet." Also, high-protein diets could theoretically put undue stress on the liver and kidneys, although this is not commonly seen in individuals who training frequently and intensely, according to "Optimum Anabolics."
Examples
An example of a pre-workout nutrition plan might include some low-glycemic carbohydrates like oatmeal and fresh fruit for sustained energy, fast-digesting protein from whey and energy-packed fats like flax seed oil or medium-chain triglycerides. Always take in a pre-workout meal 60 to 120 minutes prior to training to prevent gastrointestinal discomfort. The longer the duration, the more carbohydrates you will likely need to take in before, during and after your workout. Post-workout nutrition varies, but should include some fast-digesting protein like whey and high-glycemic carbohydrates from dextrose, maltodextrin or sports drinks.
References
- "Optimum Anabolics"; Jeff Anderson; 2004
- "The Abs Diet"; David Zinczenko; 2004
- "The Fat Burning Bible"; Mackie Shilstone; 2005
- "Xtreme Lean"; Jonathan Lawson and Steve Holman
- Muscle & Fitness: The Ultimate Supplement Handbook; "Supplements 101"; Jim Stoppani, January 2010
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