Unlocking the Secrets to Accurate Resting Metabolic Rate Calculations for Bulking and Cutting Success

An informative TDEE (Total Daily Energy Expenditure) chart illustrating the relationship between calorie intake, activity levels, and weight changes, helping users understand how to adjust their diet and exercise plans for optimal results

Limitations of Common Resting Metabolic Rate Equations

In a recent article titled “Most metabolic rate prediction equations are bad when weight is stable, and worse when it isn’t,” Eric Trexler discusses the limitations of common resting metabolic rate equations in predicting energy expenditure during bulking. The article explains that many online calorie calculators use validated equations to predict resting metabolic rates based on basic information like age, sex, weight, and body fat percentage. However, fat-free mass or lean body mass is the most reliable predictor of energy expenditure, and total daily energy expenditure varies significantly even for people with the same amount of fat-free mass.

The Validity of Resting Metabolic Rate Prediction Equations

Trexler highlights a study by Rodriguez et al., which investigates the validity of several commonly used prediction equations to track resting metabolic rate changes during a hypercaloric nutritional intervention and supervised resistance exercise training program. The results showed that all the equations underestimated the change in resting metabolic rate, with some almost missing the increase entirely. The article emphasizes that the mistakes made by these equations increase even more when attempting to transform resting metabolic rate into total energy expenditure to pinpoint calorie intake objectives.

An Empirically-Driven Approach to Caloric Intake Targets

Trexler suggests that the best approach for determining an individual’s calorie target while bulking or cutting is to rely on empirical, individualized observations, such as accurately tracking daily body weight and energy intake to identify the required calorie target to meet weight loss, weight gain, or weight maintenance goals. Predictive equations for resting metabolic rate are not entirely useless, but their utility is limited. They can sometimes be used as a starting point for determining caloric intake targets, but once weight changes occur, an empirically-driven approach is recommended. This method helps create a truly individualized calorie target that can be adjusted as energy expenditure increases during bulking and decreases during cutting.

My Perspective

The Importance of Resting Metabolic Rate Testing

In my view, one way to enhance the accuracy of determining an individual’s metabolic rate is by utilizing an actual Resting Metabolic Rate (RMR) Test, if available. An RMR test measures an individual’s resting metabolic rate by assessing the amount of oxygen consumed and carbon dioxide produced. This direct measurement provides a personalized, accurate baseline for caloric needs, which can be valuable when planning a diet or exercise regimen. RMR tests can be performed in specialized clinics or fitness centers using advanced equipment, such as indirect calorimetry devices.

Retesting RMR During Significant Changes in Body Composition

It’s essential to consider retesting your RMR during significant changes in body composition. A significant change might involve a weight loss or gain of approximately 5% or more of your initial body weight. Retesting RMR after such changes allows you to adapt your nutritional plan and physical activity to your current metabolic rate, ensuring optimal progress and health.

The Importance of Weekly Check-Ins

In addition to RMR testing, the importance of weekly check-ins cannot be understated. Consistent monitoring of body weight, energy intake, and overall progress helps to fine-tune your caloric intake and exercise plan. This allows adjustments to be made as needed, leading to better adherence to your goals and a more individualized approach.

Conclusion

In conclusion, while resting metabolic rate equations can provide a starting point for determining caloric intake, an actual RMR test and weekly check-ins are essential for more accurate, individualized results. By utilizing an empirically-driven approach to caloric intake targets, incorporating RMR testing during significant changes in body composition, and consistent weekly check-ins, you can optimize your progress, better understand your body’s unique metabolic needs, and maintain a sustainable and healthy lifestyle. It’s important to note that significant changes in body composition, such as a weight loss or gain of approximately 5% or more of your initial body weight, should be considered when retesting RMR and adjusting your nutritional and exercise plans accordingly.

Optimizing resting metabolic rate calculations for bulking and cutting success involves taking an individualized, empirical approach to caloric intake targets and utilizing tools such as RMR testing and weekly check-ins to fine-tune your progress. With dedication and persistence, you can achieve your health and fitness goals effectively and sustainably.

FAQs

Q1: What does RMR stand for?

A1: RMR stands for Resting Metabolic Rate.

 

Q2: What does BMR stand for?

A2: BMR stands for Basal Metabolic Rate.

 

Q3: What is the difference between RMR and BMR?

A3: The main difference between RMR and BMR is that RMR is measured under more relaxed conditions than BMR. RMR is measured after the subject has fasted for several hours, while BMR is measured after a full night’s sleep and 12 hours of fasting.

 

Q4: Why is it important to know your RMR or BMR?

A4: Knowing your RMR or BMR is important because it helps you understand how many calories your body burns at rest. This information can be useful for weight management, as it can help you determine how many calories you need to consume or burn to achieve your weight goals.

 

Q5: Can RMR and BMR be increased?

A5: Yes, RMR and BMR can be increased through various methods, such as increasing muscle mass, engaging in physical activity, and consuming certain foods or supplements. However, the extent to which these methods can increase RMR and BMR varies from person to person.

 

Q6: What is Resting Metabolic Rate (RMR) testing?

A6: Resting Metabolic Rate (RMR) testing directly measures an individual’s resting metabolic rate by assessing the amount of oxygen consumed and carbon dioxide produced. It provides a personalized, accurate baseline for caloric needs, which can be valuable when planning a diet or exercise regimen.

 

Q7: What is the significance of RMR testing?

A7: RMR testing is significant because it accurately measures an individual’s metabolic rate, which is essential for determining caloric needs for weight management, and planning a personalized diet or exercise regimen.

 

Q8: How is RMR testing performed?

A8: RMR testing is performed by assessing the amount of oxygen consumed and carbon dioxide produced through indirect calorimetry devices in specialized clinics or fitness centers.

 

Q9: Can RMR testing be performed at home?

A9: RMR testing cannot be performed at home, as it requires specialized equipment such as indirect calorimetry devices that are typically only available in specialized clinics or fitness centers.

 

Q10: Who can benefit from RMR testing?

A10: Anyone who is interested in accurately determining their metabolic rate and planning a personalized diet or exercise regimen can benefit from RMR testing. Additionally, individuals looking to manage their weight or improve their overall health and wellness can also benefit from RMR testing.

 

Q11: What is the most reliable predictor of energy expenditure?

A11: The most reliable predictor of energy expenditure is fat-free or lean body mass, as total daily energy expenditure varies significantly even for people with the same amount of fat-free mass.

 

Q12: What do many online calorie calculators use to predict resting metabolic rates?

A12: Many online calorie calculators use validated equations to predict resting metabolic rates based on basic information like age, sex, weight, and body fat percentage.

 

Q13: What are the limitations of standard resting metabolic rate equations?

A13: The limitations of standard resting metabolic rate equations include that they are unreliable predictors of energy expenditure during bulking and that total daily energy expenditure can vary significantly even for people with the same fat-free mass.

The Future of Fitness: Exploring Nutrition and Body Composition Analysis with Technology

A DEXA table used for body composition analysis

The Naked Truth About Body Composition

Don’t Worry, You Can Keep Your Clothes On

Welcome to the world of body composition analysis, where numbers and percentages reign supreme. If you’ve ever wondered about the makeup of your body beyond just weight, then you’re in the right place. Whether a fitness enthusiast or a health professional, understanding your composition is crucial to achieving your health and fitness goals.

The Skinny on Body Composition Analysis

Body composition analysis determines the relative amounts of components that make up the human body, such as fat, muscle, bone, and water. This type of analysis can provide valuable information about an individual’s health status and is becoming increasingly popular in the world of health and fitness.

This blog will explore the techniques and technologies used to measure body composition, focusing on the current gold-standard methods. We’ll also take a closer look at the role of this analysis in nutrition and answer some common questions about this fascinating field. So, let’s dive in and uncover the naked truth about body composition analysis!

What is Body Composition Analysis?

Definition of Body Composition

Body composition refers to the relative proportion of tissues that make up the body, such as fat, lean body mass, organs, bone, and total body water. Understanding is essential because it can provide insights into an individual’s health, fitness, and health risks for chronic diseases.

Importance of Measuring Body Composition

Measuring body composition is vital for many reasons. For example, individuals who are overweight or obese may have a higher percentage of body fat mass and a low amount of fat free body mass, which can increase the risk for conditions such as heart disease, diabetes, and certain types of cancer. Conversely, underweight individuals may have a lower percentage of muscle mass, which can affect their strength, mobility, and overall quality of life.

Techniques for Body Composition Analysis

There are several techniques for analyzing body composition, each with its strengths and weaknesses. Here are some of the most common methods:

  1. Dual Energy X-ray Absorptiometry (DEXA): DEXA is considered the gold-standard method for measuring body composition. It uses a low-dose x-ray to accurately measure the density of different tissues in the human body, including bone, body fat, and muscle. DEXA is highly accurate and can provide detailed information about where fat and visceral fat is distributed throughout the body.
  2. Air Displacement Plethysmography (ADP): ADP, also known as the BodPod test, measures body composition by calculating the amount of air displaced by the body. This method is highly accurate and is often used in research settings.
  3. Bioelectrical Impedance Analysis (BIA): BIA measures body composition by sending a small electric current through the body and measuring how easily the current flows through different tissues. BIA is non-invasive and relatively inexpensive, but it may not be as accurate as other methods. Most popular scales and Inbody Technology use bioelectrical impedance analysis
  4. Skinfold Thickness Measurements: This method involves using calipers to measure the thickness of skinfolds at various points on the body. Body fat measurements can be used to estimate body fat percentage, but the accuracy of this method can vary depending on the technician’s skill in conducting a body composition test.
  5. Hydrostatic Weighing: Hydrostatic weighing, also known as underwater weighing, measures body density by weighing an individual on land and then again while submerged in water. This method can be highly accurate but uncomfortable and impractical for some individuals.

It’s important to note that no single method is perfect, and each has its limitations. Combining techniques may provide a more comprehensive assessment of an individual’s body composition.

Body Composition Analysis in Nutrition

Importance of Body Composition Analysis in Nutrition

Body composition analysis is an essential tool in the field of nutrition. It helps to determine a person’s overall health and risk for developing chronic diseases. In addition, body composition analysis is essential in identifying the type of mass a person carries and the amount of muscle, fat, and bone in their body.

Relationship Between Body Composition and Nutrition

Body composition and nutrition are intimately connected. For example, someone with a high percentage of body fat may be at a higher risk for developing cardiovascular disease, type 2 diabetes, and other chronic conditions. On the other hand, someone with a high percentage of muscle mass may have a faster metabolism and be able to burn more calories at rest.

Using Body Composition Analysis to Personalize Nutrition Plans

Body composition analysis allows nutritionists to personalize nutrition plans for their clients based on their unique body composition. By understanding a person’s body composition, a nutritionist can tailor their recommendations to help them achieve their goals: losing weight, gaining muscle mass, or improving overall.

Importance of determining daily caloric needs

Knowing our daily caloric needs is essential to maintaining a healthy weight and achieving our fitness goals. It is the foundation of a successful diet plan and weight management strategy. Daily caloric needs refer to how many calories an individual needs to consume daily to maintain their current weight. If you consume more calories than your daily requirement, you will gain; if you consume fewer calories, you will lose. Thus, determining your daily caloric needs is crucial to achieving your body weight goals.

Advantages of using technology for calculating daily caloric needs

Technology has made it easier to calculate daily caloric needs. Gone are the days when one had to rely on a complicated formula to determine how many calories one should consume daily. Nowadays, several mobile applications and websites can help determine the total calories an individual needs based on age, gender, height, weight, and physical activity level. The use of technology has made it easier and more accurate to determine daily caloric needs, which can result in more effective weight management strategies.

Wearable devices are becoming increasingly popular as a tool to track daily caloric needs. These devices, worn on the body, are designed to monitor physical activity, sleep, and other daily metrics. Using various sensors and algorithms, wearable devices track different types of physical activity, such as steps taken, distance covered, and calories burned. Some devices also monitor heart rate, sleep patterns, and other metrics to estimate a person’s daily caloric needs based on age, gender, weight, and activity level.

Some popular examples of wearable devices for tracking calories include the Fitbit, Apple Watch, Garmin, and Oura. The Fitbit is designed to be worn on the wrist and tracks steps taken, calories burned, and other metrics. The Apple Watch includes various health and fitness features, such as a heart rate monitor, GPS tracking, and tracking calories burned during different activities. Garmin offers a range of wearable devices for monitoring physical activity, including GPS watches and fitness trackers, while Oura focuses on tracking sleep and recovery metrics.

Wearable devices can be a convenient and easy-to-use tool for tracking physical activity and estimating daily caloric needs. They provide real-time feedback on physical activity and calorie intake and can help motivate people to be more active and make healthier choices. However, wearable devices can be expensive to purchase and maintain, may not be accurate in all situations, and rely on self-reporting of food intake, which may not always be accurate. Considering the potential pros and cons before investing in one of these devices is crucial.

Testing with Professional Services.

Professional services that use technology to calculate daily caloric needs are another option for those who prefer a more personalized approach. These services typically involve a consultation with a nutritionist or dietitian who will use various measurements and assessments to determine an individual’s caloric needs. Some examples of professional services that use technology for this purpose include metabolic testing, indirect calorimetry, and RMR (resting metabolic rate) testing. The advantage of using these services is that they can provide a more accurate and personalized assessment of an individual’s caloric needs. However, the cost and accessibility of these services may be a barrier for some individuals.

In conclusion, body composition analysis is crucial in achieving health and fitness goals. The gold-standard methods for body analysis, such as DEXA and ADP, accurately measure and provide valuable information about an individual’s overall health. Combining techniques may provide a more comprehensive assessment culminating in the desired body composition results. Nutritionists can use body composition analysis to personalize nutrition plans for their clients, tailoring recommendations to help them achieve their weight goals. Determining daily caloric needs is essential for maintaining a healthy weight, and technology has made it easier and more accurate to calculate. Wearable devices are increasingly popular for tracking daily caloric needs, monitoring physical activity levels, and providing valuable feedback. Overall, with the help of technology and body composition analysis, individuals can achieve their health and fitness goals with greater accuracy and efficiency.

Discover the Consequences of Eating Below Your Resting Metabolic Rate!

Make Every Word Count: Unlock the Benefits of Your Metabolism

Are you eating enough to support your metabolism? Your resting metabolic rate (RMR) is the minimum number of calories your body needs to maintain basic physiological functions at rest. Eating below your RMR can have major consequences on your health, including weight gain, fatigue, and trouble concentrating. Read on to learn more about how eating below your RMR can impact your health and what you can do to make sure you’re getting enough calories for optimal health.

What is the resting metabolic rate (RMR)?

Our resting metabolic rate (RMR), sometimes called basal metabolic rate (BMR), is the measure of energy our bodies need to function correctly at rest (see FAQs for the difference between RMR and BMR). Specifically, it measures the number of calories burned daily to support essential body functions such as breathing and digesting food. RMR can account for 60-75% of our total daily energy expenditure, which is why it is vital in determining our body composition and weight management. Knowing one’s RMR allows individuals to accurately calculate their personal energy needs, so they can make informed decisions about their diet and activity levels to achieve healthier outcomes.

Furthermore, studies have shown that measuring RMR through indirect calorimetry or BMR calculators can be a valuable tool in measuring both our lean muscle and fat mass. Knowing how much energy your body requires, you can make dietary adjustments by eating fewer calories than your RMR or increasing physical activity while maintaining a healthy balance between energy intake and basal energy expenditure.

How do you calculate your RMR?

Calculating your Resting Metabolic Rate (RMR) is an essential step in understanding the metabolic demands of your body. The most accurate method for measuring RMR is through a metabolic analyzer, which captures oxygen consumption and considers factors such as age, body composition, and physical activity level. This method is the gold standard for calculating RMR due to its accuracy compared to self-reported equations, such as the Harris-Benedict Equation. Knowing one’s RMR can help individuals understand how many calories they need to maintain their current weight or lose fat without compromising lean muscle mass. Additionally, it also factors into building more muscle mass and calculating daily energy expenditure and calorie needs due to physical jobs or exercises that may lead to higher BMRS with metabolic adaptation.

What are the consequences of eating below your RMR for an extended period of time?

Eating below your Resting Metabolic Rate (RMR) for an extended period can lead to severe consequences, such as weakening the body and putting it at risk of malnutrition and other health problems due to a lack of energy and nutrients. When energy intake decreases, the body must find ways to compensate, such as slowing down metabolic processes, burning fewer calories, and breaking down muscle tissue, decreasing strength and metabolism. Additionally, decreased muscle mass combined with reduced caloric intake leads to lower physical activity levels and, consequently, a decrease in Total Daily Energy Expenditure (TDEE). Knowing your RMR will allow you to adjust your calorie intake accordingly to gain muscle or maintain your current weight while avoiding health risks associated with eating patterns that result in lower BMRs than normal.

How can you avoid these consequences by eating at or above your RMR level each day?

Eating the right amount of food at or above your RMR level each day can help you avoid a number of consequences. When you consume fewer calories than you burn off through your daily activities and exercise, it can cause fatigue, muscle loss, and weight gain. Your body cannot function well when it does not receive enough energy to keep its systems running. Additionally, eating below your RMR can cause deficiencies in essential vitamins and minerals which may put your health at risk if left unchecked. Eating an appropriate number of calories for your activity level will provide you with enough nutrition to stay healthy and energized and maintain an ideal body weight.

What foods will help you reach your RMR goals each day?

Eating enough calories to reach your daily RMR (Resting Metabolic Rate) goals can make a big difference to help you maintain life and build lean body mass. Protein-rich foods, like lean meats and legumes, are great for curbing cravings and increasing the thermic effect of food. Eating mineral-rich foods, such as avocados and spinach, can provide key minerals like iron, zinc, and magnesium to help you gain muscle and build more muscle mass. Adding in these types of foods is key when it comes to reaching your RMR goals each day.

Tips for Improving Resting Metabolic Rate

  1. Exercise Regularly: Regular physical activity helps boost your metabolism and burn more calories throughout the day. Aim for 30 minutes of moderate-intensity exercise five days a week or 20 minutes of high-intensity interval training three days a week.
  2. Eat Protein: Eating protein helps build muscle mass, which increases your metabolic rate since muscle requires more energy to maintain than fat does. Aim for 0.8-1 gram of protein per kilogram of bodyweight each day and include lean proteins such as eggs, chicken breast, fish, legumes and tofu in your diet.
  3. Get Enough Sleep: Getting enough sleep helps regulate hormones that control hunger and appetite, so make sure you get 7-9 hours of sleep each night to keep your metabolism running smoothly.
  4. Drink Green Tea: Green tea contains caffeine and catechins which have been shown to increase metabolism and fat burning by up to 4%. Try drinking 1-2 cups of green tea per day for optimal results!
  5. Stay Hydrated: Staying hydrated helps keep your metabolism running efficiently so make sure you drink plenty of water throughout the day!
  6. Avoid Crash Diets: Crash diets may help you lose weight quickly but they also slow down your metabolism in the long run so it’s best to avoid them if possible!

RMR is the number of calories your body burns at rest and is a predictor of weight loss. You need to eat at or slightly above your RMR daily to lose weight. If you consistently eat below your RMR, you will experience consequences such as fatigue, muscle loss, and difficulty concentrating. You can avoid these consequences by eating foods high in protein and fiber and drinking plenty of water each day. Call us today to have your RMR tested so we can help you reach your weight loss goals!

FAQs

What is TEF? The thermic effect of food (TEF) is the amount of energy your body expends during the digestion, absorption, and metabolism of the food you eat. It is an important factor to consider when developing a diet plan to reach your health and weight loss goals, as it has been shown that eating foods that increase TEF can help boost calorie burning and reduce fat storage. Eating high-quality proteins such as lean meats, legumes and nuts have been found to have a higher TEF than carbohydrates or fats, meaning they will require more calories for your body to process them.

Is it RMR or BMR? Resting metabolic rate (RMR) and basal metabolic rate (BMR) are two terms that refer to how much energy our bodies need to function correctly while at rest. However, they differ slightly in their actual meaning and calculations. While RMR takes into account the number of calories burned to support essential body functions such as breathing and digesting food, BMR measures the number of calories burned for a more basic set of bodily processes including those related to the heart, lungs, and brain activity.

What factors influence the Resting Metabolic Rate? Several factors can affect your resting metabolic rate, such as diet, physical activity level, age, gender, body composition, and genetics.

How is the Resting Metabolic Rate measured? Resting metabolic rate (RMR) is typically measured in a laboratory or fitness studio setting using indirect calorimetry. This measures the amount of oxygen your body consumes and the amount of carbon dioxide your body produces while at rest. The information is then used to calculate your RMR in calories per day.

What is a normal Resting Metabolic Rate? A normal RMR for adults ranges from 1,200 to 2,000 calories per day, depending on age, gender, and activity level. It’s important to remember that everyone’s metabolism is different, and many factors can affect your RMR, such as diet and exercise habits. To accurately measure your RMR, it’s best to consult a healthcare or fitness professional who can measure it directly using specialized equipment.

What is the best way to increase my Resting Metabolic Rate? The best way to increase your Resting Metabolic Rate is to incorporate high-intensity exercise into your routine. This type of exercise delivers a bigger, longer rise in resting metabolic rate than low- or moderate-intensity exercises. Additionally, regular strength and endurance training can help boost your metabolism. Eating at regular times and ensuring you get enough calories, as well as eating fat-burning foods, are also important for increasing your basal metabolic rate. Finally, getting a good night’s sleep will help keep your metabolism running smoothly.

Sources

How to Hit Your Protein Goals Without Supplements

Getting through the Protein Puzzle can be a challenge for some people. If you’re finding it hard to hit your protein goals, don’t worry – we’ve got you covered! This blog post will discuss five easy ways to boost your protein intake without supplements, or protein shakes four times a day. So we’ve got you covered whether you’re looking for quick and easy breakfast ideas or snacks to help you power through your day. Thanks for reading!

Bodybuilding and other competitive athletes often need up to 200 grams or higher of protein per day to support their active lifestyles. While this figure can be reached through supplements like protein powders, it is possible to reach this target solely through a balanced, nutritious diet. Remember the function; protein rebuilds muscle tissue. Healthy foods such as lean meats, dairy products, eggs, legumes, nuts, and seeds can provide the necessary high-quality protein to fuel an athlete’s performance and recovery. You do not have to do a massive protein shake at the end of the day to get adequate protein.

Constructing a Balanced Diet with Protein at its Core

To optimize your body’s protein uptake after exercise, consider portioning your protein intake over the day instead of one large dose. To add variety to your meals and snacks, use the National Nutrient Database to search for high-protein options within each food category. You can easily track and vary your protein sources to get the best results.

Jump-Start Your Morning with Protein-Packed Breakfast Choices

 Breakfast Protein!!

Reach Your Protein Goals with a High-Protein Breakfast! Eggs are a great source of protein: two large whole eggs provide over 12 grams and adding three or four extra egg whites ramps up the total to over 20 grams. Consider topping your dish with an ounce of cheddar for an additional 6 grams, and serve it with a 4-ounce ham steak for 22 more grams. An egg-based breakfast like this can get you close to 50 grams of protein before you even start your day!

Other options:

  • Greek yogurt
  • Skim milk
  • Breakfast sausage
  • Turkey Bacon
  • Low fat cottage cheese
  • Peanut butter and other nut butter

Enjoy a Range of Nutritious and Filling Midday Meals with High Protein Food

Boost Your Protein Intake with High-Protein Meals! Lunch and dinner provide ample opportunity to increase your daily protein intake. For example, a cup of roasted chicken breast can add 43 grams of protein to your meal, while a single small breast can bring 26 grams. Incorporating dairy products such as milk, cheese, and yogurt increases the protein content. Don’t forget legumes such as peas, beans and lentils; they are an excellent source of surprisingly high amounts of protein. Quinoa is a complete protein because it contains all the essential amino acids needed. The seed (most people think it’s a grain) is packed with about 8 grams of protein per cup.

Get Your Protein Fix With a Mid-Day Meal!

  • Grilled Chicken Breast
  • Greek Yogurt
  • Nuts and Seeds
  • Quinoa
  • Hummus and Veggies
  • Tuna Salad Sandwich
  • Hard Boiled Eggs
  • Edamame

Nourish Your Body with a Delicious and Healthy High-Protein Dinner

Dinner is the optimal mealtime to focus on high-protein foods, as you’ll have more time and flexibility to prepare the meal. Try using proteins like salmon, mackerel, trout, herring, or pike, which all come with a hefty serving of protein – a 5-ounce fillet can contain over 30 grams of protein! And don’t forget to add some nutritious and delicious side dishes for an extra boost. Beans rarely receive the credit they deserve for their impressive protein (and fiber !) content. For example, one cup of garbanzo beans or black beans offers 14 grams of protein and about just as much fiber, a nutrient most of us need more of. Like supplements and seeds, beans are easy to incorporate into your daily grub. Add a handful to your salad at lunch, snack on hummus, or swap traditional pasta for noodles. Want the rockstar of fish? Try Atlantic Cod, which has lots of protein and your daily recommended allowance of Vitamin B12.  Here is how I make my infamous Chuck’s Chicken.

Feasting on High Protein Dinners!

  • Lean beef, pork, lamb, and other meats
  • Poultry
  • Shellfish, such as shrimp or crab
  • Soybeans
  • Baked Beans
  • Lentils
  • Cheese and Broccoli
  • Whole grains
  • Cheese and dairy products
  • Garbanzo beans

Satisfy Your Cravings and Stay Energized With Protein-Rich Snacks!

If you’re not a fan of large meals, you can still reach your protein goals by snacking throughout the day. Nuts and seeds are great high-protein snacks that are sometimes hard to incorporate into large meals – for instance; pumpkin seeds come in at about 9 grams per quarter cup, and almonds at 16 grams per half cup!

Try These High-Protein Snacks For a Satisfying Boost!

  • Nut Butter
  • Quinoa
  • Biltong
  • Hemp Seeds
  • Protein Smoothies
  • Nuts
  • Sunflower seeds
  • Hummus
  • Cottage cheese
  • Cheese
  • Low-fat milk or chocolate milk

Fuel Your Performance and Reach Goals With Nutrient-Dense Foods for Optimum Nutrition!

Make Sure You Give Your Body Everything It Needs With Balanced Meals of Protein, Carbs, and Fats! To maximize your performance level and reach your goals while maintaining a balanced diet, pick nutrient-dense foods to get the most nutrition bang per calorie. Try choosing whole grains, nuts, and avocados instead of highly processed items like chips or sugary snacks. As you continue your journey towards health and fitness, it will become easier to make those wise choices that boost nutrition with every bite.

What is your favorite protein snack?

Bonus Recipe

Honey Greek Yogurt Parfait

Prep time: 5-minutes | Cook time: 0 minutes | Serves 2

Ingredients

2 cups nonfat plain Greek Yogurt

Two tablespoons creamy unsweetened peanut butter

One tablespoon honey

One teaspoon of vanilla extract

1 large sliced banana

1/2 cup granola

Prep:

  1. Mix the yogurt, peanut butter, honey, and vanilla in a medium bowl. Stir until completely combined and smooth.
  2. Into each of 2 airtight containers, place a heaping cup of yogurt topped with half a banana and two tablespoons of granola and seal.
  3. Store the airtight container in the refrigerator for up to one week.

Per Serving (1 parfait)

Calories: 343 | fat: 15.9g | carbs: 53.1g | protein: 31.3g

Balancing Friends and Macros: How to Enjoy Lunch Out With a Friend While Still Hitting Your Nutritional Goals

Several months from now I will be in Manchester England competing for the world championship against other masters in the cycling discipline of track. I know to be competitive I will have to spend hours in the gym and a crazy amount of time on the bike. But to make all of this work, I have to stay focused, just as hard in the kitchen.

Nutrition is the fuel that keeps me going. I have to make sure my meals have the right balance of protein, fats, and carbohydrates in order for me to make it through intense training sessions and still be able to recover quickly.

But how do I stay on track when all my friends want to go out to lunch?

When it comes to balancing friends and macros, my number one advice is to plan ahead. Knowing what your daily macro goals are for the day will make it easier for you to look at the menu and pick out a healthy option that works for you. It’s also good to talk to your friend beforehand so they know what you are trying to accomplish and can help pick a spot that will have something for both of you.

When it comes time to order, focus on lean proteins like grilled chicken or fish and opt for low-carb sides such as a salad or steamed vegetables instead of heavier items like fries. If the restaurant doesn’t offer enough choices, don’t be afraid to ask the waiter for items that are not on the menu but can still help you stick with your macro goals.

Finally, remember that it is OK to indulge from time-to-time. Balance out a higher carb or fat meal by eating lighter meals throughout the rest of the day. But let’s go back to the planning, that is where I am at right now.

Well it actually began at 0345 this morning when i was up and starting my day. I pulled out my phone and opened Macro Factor, my preferred tracking app, and started today’s entries.

First, I logged my vitamins and supplements, my standard first 2g of fat and 13g of carbs. Now my first decision is, do I have my morning yogurt with a little honey. Nope, let’s table that for now. Should I have my morning 30g protein shake, yes. I take in almost 255g of protein in a day, so I need to start off my protein timing early.

What am I going to have for dinner? Well it’s going to be Factor_ meal. I had already decided on Monday which meal that was going to be tonight, so I logged the Green Chile Shredded Chicken Thighs into the app, 34g P, 26g F, and 47g C.

Strawberry Protein Shake made with Ninja Creami
My nightly protein homemade ice cream(ish)

I also have already planned on having my Strawberry Protein Ice Cream tonight, so log that too. 219 calories, 32g P, 3g F, and 11g C.

What else will I have today? Well i will have a protein shake after the gym, 42g P, 4g F, and 9g of C and a Celsius drink at work, 2g C. I have a Wattbike test when I get home, so i will hit the protein after that, 30g P, 2F, and 9g C.

Now I know my budget for lunch. I had emailed Tim and said I needed a macro friendly restaurant, so we agreed upon Moby Dicks. Awesome, I can deal with that.

I went onto their website and found the nutritional information and it looked perfect,I am going to order a side of Joojeh Kabob (skewer), 38g P, 14g F, and 9g C. I am also going to grab a Shirazi salad, 2g P, 7g F, and 9g C. That will be a great lunch.

Even with all of the above, I am still a little short on my carbs, fat, and protein. I guess i will throw a piece of cod, 26g P, on the grill to add to dinner, and i might add a piece of Moby Dicks naan at lunch, well not a whole piece of flatbread its 42g C, but if i do half, 21g C, I have nailed my macros for the day.

I am happy, I am going to be able to eat with my friends and still hit my macro goals. All that is left now to do is make it happen. Wish me luck!

Should I track my body weight?

Are you trying to lose weight? If so, you may have considered tracking your body weight to measure your progress. But is this the best way to track your weight loss? Let’s examine the pros and cons of tracking your body weight.

Weighing yourself can be discouraging if you don’t see the results you want

Weighing yourself can be one of the most frustrating aspects of health and fitness. It can be extremely discouraging if you try to lose weight or gain muscle but do not see the desired results. While having a general idea of your body weight over time is essential, relying too heavily on stepping onto the scales each day could prevent you from seeing the other benefits, such as increased energy or even how your clothes fit differently. Take the time to track your weight and other improvement factors, such as strength tests and performance metrics, for an accurate assessment. Focusing on what you’re doing right rather than obsessing over small details is often the key to success and satisfaction with achieving your goals.

You might not be losing fat, even if the number on the scale goes down

It can be incredibly disheartening to spend weeks or months diligently following a weight-loss plan only to find that the scale number has not changed. However, it is important to remember that fat loss and weight loss are not necessarily synonymous. You might well be seeing a reduction on the scale, yet still not be losing fat – because muscle weighs more than fat, you could be reducing your muscle mass and simply replacing it with fat. There are plenty of techniques you can use to check how your body responds to any exercise regimen or diet you may have chosen; testing for lean body mass and hydration levels with bio-impedance machines, for example, are just two practical ways. Identifying these key metrics will help you track progress in a fat loss rather than just an elusive number on a piece of equipment.

Muscle weighs more than fat, so you could actually be gaining muscle mass and losing fat

You may be disappointed when stepping on the scale if you lose weight, but keep in mind that muscle is far denser than fat, so that it can weigh more. This means that even if the number on the scales isn’t decreasing, you might slim down your waistline and build muscle. One of the best ways to track this is by measuring yourself periodically and taking photos over time – both of which indicate whether you are replacing fat with muscle. However, remember that building muscle requires dedication to fitness routines and a healthy diet with vital nutrients – without them, any potential gains can quickly be reversed.

If you’re tracking your body weight, make sure also to measure your body composition (fat vs. muscle)

If you’re serious about tracking your health and fitness progress, paying attention to more than just your body weight is important. Although body weight is a valuable indicator of overall health, monitoring changes in your body composition – i.e., the percentage of fat versus muscle – is even more telling. By understanding how changes in diet, exercise, and lifestyle affect the relative proportion of fat vs. muscle tissue that composes the human body, you can get a clearer picture of how healthy (or unhealthy) your habits are and take steps accordingly to ensure long-term success.

There are other ways to track your progress besides just weighing yourself – how do you feel? How do you look? Your energy level? Etc.

While stepping on the scale daily is a great way to get an accurate indication of progress, it is far from the only one. It’s also essential to consider other aspects such as how you feel and looks in clothes, your energy level throughout the day, and any changes that come with exercise. Paying attention to these metrics will allow for further insight into your progress. Plus, success looks different for everyone, whether that means seeing visible abs or having more energy for weekend activities with friends. Having non-scale goals can provide real motivation and lead to a healthier lifestyle.

Weight is an essential signifier of progress, but it’s not the only one. You may be doing everything right and seeing no changes in your weight, but still experience progress in other ways such as feeling better, having more energy, seeing improved clothes fit, or having a healthier lifestyle. So don’t obsess over the numbers on the scale if you don’t see them moving as you want. Instead, focus on how you feel in your body and set goals aligned with that. Take time to recognize even small improvements and celebrate yourself for reaching those milestones! Weight loss can seem like a long journey – we must climb over the many hurdles and plateaus along the way – but it doesn’t have to be so hard or discouraging. With all the different tools available, like measuring body composition and tracking other health indices, remember that it’s about much more than just matching a number – it’s about understanding our bodies better and creating sustainable steps to keep ourselves healthy.

When Counting Calories, do you weigh them before you cook or after?

With the New Year barely in the rearview mirror, many want to make healthier choices and shed some unwanted pounds. If you’re trying to lose weight, one of the critical things you need to do is understand your caloric intake and count calories. But when it comes to counting calories, there’s a debate over whether you should weigh your food before or after cooking it. So which is the better method? Let’s take a look at the pros and cons of both approaches.

Counting calories of The difference between pre-cooked and post-cooked weight

Knowing the difference between pre-cooked and post-cooked weight can be essential when preparing meals. Pre-cooked weight refers to food that is weighed before being cooked, which can be beneficial in determining portion size. Post-cooked weight includes the food item’s original weight and any added liquid or fat while cooking, making it a good indicator of nutritional value. When recipes call for pre or post-cooking weight measurements, they should always be considered, as ingredients may behave differently when subjected to different cooking techniques. Keeping track of pre/post-cooking weights throughout preparation can help one understand their dish’s true contents and impact on their overall diet. However, this can be tedious, so let’s figure out which to do, pre- or post-.

Why Weighing Food Before and After Cooking Creates Inconsistent Results in Meal Preparation

Accurate and consistent measurements are achievable with simple practices. For instance, logging foods before cooking yields the most definite figures because nutrition facts panels reflect a food’s packaged state. This is especially true for uncooked items like whole grains, lean proteins, and vegetables since their nutrient count remains unchanged by heat or other preparation methods. Remember that altering temperature, altitude levels, or seasoning can influence an item’s weight, as salt has mainly been known to alter moisture content in seafood and meats, changing both volume & mass.

When it comes to cooking, the consequences can be more than just a loss in flavor: Meat and seafood may experience up to 25% shrinkage, while vegetables’ volume could decrease by as much as 50%. This means that what starts as 150g of sweet potatoes before roasting might become merely 75g after maintaining the caloric count of 150g! Making sure your entries are accurate is an essential step toward achieving diet goals; always opt for entering food in its raw state where possible.

raw hanburgersHow Weighing Food Before Cooking Can Help Ensure Accuracy in Meal Prep and Calorie Counting

When tracking your diet and calorie count, it’s important to remember the extra ingredients that are often overlooked. For example, don’t forget about cooking oils when weighing foods after they have been prepared – those added fats can drastically change macro-nutrient ratios! Entering raw food before preparation helps ensure all the elements of a meal recipe are factored into your calculations.

The Skinny

With consistency being the key to accurate tracking results, it is essential not to enter some foods before cooking and others after. However, all tracking apps are designed conveniently – they’ll remember your most frequently used foods, so you don’t have to log them every time from scratch! As a bonus tip: The more that’s logged into the app regularly, the faster food entries will become for any mealtime situation.

Bonus: What about when I am eating out?

When eating out, it can be difficult to keep track of your calorie intake. However, there are ways to ensure you’re still counting calories accurately. First, try and opt for meals that have nutrition information listed on the menu or website. If that’s not an option, use a smartphone app like MyFitnessPal, which allows you to quickly and easily look up the estimated calorie count of multiple restaurant dishes. Additionally, it can be helpful to stick with familiar menu items of which you already know the approximate calorie content. Knowing how much food is on your plate can also help estimate a dish’s caloric value; remember that the bigger the portion, the more calories it is likely to have. Lastly, try splitting portions or taking meals home to reduce caloric intake. With a little effort, counting calories while eating out can still be done accurately!

One more bonus: Log before you eat!!

It pays to research and plan beforehand to help ensure you stay within your caloric budget when dining out. Choose what you’d like to eat ahead of time so that when the occasion arises, you can order confidently without making any hasty decisions due to hunger or holding up your dinner guests!

5 Healthy Eating Habits to Incorporate Into Your Lifestyle

Are you looking to make some healthy changes in your eating habits? Below are five easy tips you can start incorporating into your lifestyle today! By making these simple changes, you will be on your way to a healthier, happier you. Let’s get started!

Eat breakfast within an hour of waking up to jump-start your metabolism.

Healthy breakfast

Eating breakfast is essential for a healthy lifestyle. Starting your day with a nutritious meal jump-starts your metabolism and gives you the energy you need to tackle the day ahead. Eating food within an hour of waking up helps kick-start all three of your body’s metabolic systems, allowing it to function correctly throughout the day. This will also help you stay fueled and alert longer so that you don’t get any mid-morning or afternoon energy slumps. Making sure you are eating breakfast is one of the best things you can do for yourself – it not only kick-starts your metabolism but supports healthy dietary choices throughout the rest of the day!  Check out these Five healthy breakfasts to boost your metabolism!

Incorporate more fruits and vegetables into your diet

Healthy eating with dark greensEating a variety of fruits and vegetables every day is key to a healthy diet. The antioxidants and vitamins in them help regulate cell growth, help to protect against cancer and other diseases, and provide energy for the body. Add two cups of fruit and two to three cups of vegetables into your diet daily. When choosing fruits, look for bright-colored options like oranges, peppers, and berries. Darker vegetables such as fresh broccoli, spinach, and cabbage provide many healthy options. Eating various fruits and vegetables can help you maintain a balanced diet filled with essential nutrients that keep you energized and healthy!

Drink plenty of water throughout the day

Part of healthy eating is getting enough waterYour body needs water to function correctly, so it’s essential to ensure you get plenty of it! Hydration is essential for maintaining your overall health in the long term. Drinking enough fluids daily can help keep you energized and reduce fatigue. Ideally, you should drink at least eight glasses of water per day — but if you’re very active or live in sweltering climates, you may need to increase that amount. Also, don’t forget that food helps hydrate your body, so incorporate plenty of fruits and vegetables into your diet. These simple steps will help ensure your body stays well-hydrated and healthy.

Avoid sugary drinks and empty calories.

If you want to have a healthy diet, avoid sugary drinksChoosing healthier beverages is a great way to ensure that you provide your body with essential nutrients. Sugary drinks and empty calories provide no nutritional value and can lead to adverse health effects. Research shows that consuming sugary beverages increases the risk of many chronic diseases, including type 2 diabetes, heart disease, and obesity. Furthermore, these beverages can increase blood pressure, cholesterol levels, and the risk for certain cancers. Switching from sugary drinks to ones containing little or no sugar, such as water, natural juice, or herbal tea, can help you manage your weight and improve your overall health.

Make sure you’re getting enough protein.

Protein is vital

Eating enough protein is essential to maintaining a healthy and fit lifestyle. Protein supplies your body with the amino acids to repair cells, create enzymes, and build muscle tissue. Not getting enough protein can cause fatigue, muscle loss, low immunity, and increased food cravings. Aim for about 20-30 grams per meal to ensure you get enough in your diet. If you choose plant-based proteins, such as legumes and whole grains, you’ll also add fiber and other essential vitamins to your meals. Adding high-quality proteins to your diet is an excellent step towards a healthier lifestyle!

Taking time to establish and maintain healthy eating habits is essential. Incorporating whole foods, like fruits and vegetables, into your diet will help provide critical vitamins and minerals while avoiding unnecessary sugar. Eating breakfast can be beneficial to jump-starting your metabolism -try making some oatmeal with a variety of toppings, such as fruit and nuts. Ensure you get enough protein and drink plenty of water throughout the day. Avoid sugary drinks or anything that melts down too quickly – these empty calories won’t help you reach your goals! Staying mindful in your nutrition routine is paramount for energizing and looking great. You can lead a happier, healthier life with consistent effort and discipline!

The Roadmap to Committing to Your Fitness Goals

Are you having trouble committing to your fitness goals? Do you feel like you’re starting over every time you set a goal? You’re not alone. A lot of people find it challenging to stick to their goals, especially when it comes to fitness. In this blog post, we will outline a roadmap to help make the process of committing easier for you. We’ll also provide tips on how to stay motivated and achieve your desired results!

Six steps

  • Consistency Audit
  • Nutritional Repair
  • Macros and Proteins are King
  • Increase Activity Level
  • Get to the gym
  • Get Accountability

Consistency Audit

The first step is to look back over your fitness journey. How consistent have you been? If you have been inconsistent, look to see where you went off the rails. What is the typical spot in which you mess up?

The Audit

Know the obstacles

How did I get out of shape?

How did my body composition become what it is now?

How long have I been like this?

What external obstacle have you had to deal with?

What internal obstacles have you had to contend with? Excuses? Rationalizations?

By answering these questions, you will better understand where you went wrong and what you need to do to fix it. Do not start your journey based on emotions. Yes, you might find the latest workout plan on TikTok, you might not like what you see in the mirror, or there may be an event that you want to participate in. However these are great moments of motivation, but motivation alone is what has failed you in the past. You need to be smart about how you will defeat all of the items you listed in your audit. You must be honest and consider what habits must be changed and created. You have to recognize the sacrifices that you will have to make to get to your goals. Once you have done this, you can commit and make long-term changes.

Nutritional Repair

Almost every one of my clients has come to me with a goal that always leads to a discussion about nutrition. Whether they want to use the bicycle to get fit, ride a century, compete in a Gran Fondo, or other events, the discussion about body composition eventually makes it into the picture. Like many things, fitness is 80% diet and 20% exercise, the 80/20 rule. The food you put into your body will impact your appearance and feel. If you want to improve your fitness level, you need first to assess your diet. After assessing your diet, it is time to make changes. A few easy steps can be taken without calorie counting, measuring your food, or finding the latest Instagram diet.

Stop worthless snacking

Worthless Snacking

The first step is to stop worthless snacking. This doesn’t mean that you can never have a snack, but it does mean that you need to be more mindful about when and why you are eating. If you are eating because you are bored, stressed, or tired, then chances are you don’t need the food. Try to find other ways to cope with these emotions instead of reaching for food. If you are truly hungry, then make sure you eat nutritious snacks to help you reach your goals. However, the desired goal is only to eat when you are hungry. In many clients, this small step is simple enough to put them in a caloric deficit to begin losing body fat.

Optimize grocery shopping

The second step is to optimize your grocery shopping. This means being more strategic about the food you buy and how it will help you reach your fitness goals. For example, if you are trying to lose weight, you will want to buy more lean protein, vegetables, and fruit. If you are trying to gain muscle, you will want to buy more protein and perhaps some healthy fats. By being more strategic about your grocery shopping, you can ensure that you have the right foods in your house to help you reach your fitness goals.

Remove liquid calories

Cola, juices, and alcohol are all empty liquid calories

The third step is to remove liquid calories from your diet. This means cutting out soda, juice, and other sugary drinks. These drinks are empty calories that will sabotage your fitness goals. Instead, drink water or unsweetened tea and coffee. If you are craving something sweet, try adding a natural sugar substitute like stevia to your drink. If you drink alcohol, reduce the consumption to twice a week, a single glass of wine, beer, or mixed drink. Besides being about 125-200 empty calories, alcohol influences sleep and increase food cravings and appetite.

These three steps typically will cause a caloric deficit and benefit the client’s body composition goal. These can have positive effects without tracking a single calorie.

Macros and Proteins are King

High-protein breakfast options

Now, becoming more mindful of your caloric intake is incredibly beneficial. There are numerous ways of doing this. First, the simple hand method. This is where you estimate the amount of food you eat and compare it to your palm, fist, or cupped hand. This isn’t the most accurate method, but it can give you a general idea if you are overeating. Second, food journals or tracking apps like Macro Factor or My Fitness Pal. This is a bit more work, but it can give you a better idea of how many calories you are taking daily.

Once you understand how many calories you should eat, the next step is to understand your macronutrients. Macronutrients are the three main types of food: carbohydrates, fats, and proteins. Each macronutrient has a different role in the body and affects hunger differently. Focusing on your protein will ensure enough protein in your system to help negate muscle loss during recomposition.

Increase Activity Level

Start with 5k steps and work to 12k

The last step is to increase your activity level. This means adding some exercise to help you reach your fitness goals. It doesn’t have to be anything crazy. First, add an additional 5000 steps of walking. As time progresses, you want to move to 8k to 12k steps per day. This is in addition to the walking you currently do. This does not have to be all at once. Park at the furthest point in the parking lot away from work. Go for 10-15 minutes at lunch, and after dinner, this will add up.

 

Get to the gym

Confident young woman exercising with battle rope in gym

When you are looking to start forming habits to meet your fitness goals, weight training is a staple. There are numerous benefits to starting immediately. First, during a weight loss period, this will minimize the weight loss due to muscle loss. Second, it will help you build strength and muscle. Third, it can help improve your mental state. There is not a single fitness activity in which muscle strength and endurance are not part of the event. Build this strength in the gym. This gym workout does not have to be six days a week, sore all the time arrangement. This can be accomplished with the following:

3 Days per Week

  • Full Body
  • 1 Hour session
  • 5-7 exercises
  • Set and rep range of 3 sets, 7-10 reps

Get Accountability

The most important part of fitness and weight loss is accountability. This can be in the form of a coach, friend, or family member. Someone who will help ensure you stay on track with your fitness goals and weight loss journey.

There are numerous ways to commit to fitness goals, but these are vital steps to get you on the right track. Fitness, macros, activity level, and accountability are essential to developing healthy habits and reaching your fitness goals.

 

Five habits that will help you become a better endurance athlete

Five habits that will help you become a better endurance athlete

This article will teach you habits that can help you reach your peak performance.

Endurance athletes need to maintain a balanced diet, introduce protein-rich meals, and increase types of training. People who wish to become endurance athletes have little time during their days of work or studies, so nutrition is often overlooked. They must ensure that they are fueling their bodies correctly to improve their performance levels. Reaching peak nutrition should be an essential consideration especially during an endurance training session. Food is necessary for muscle growth, repair, and maintenance throughout the body, all crucial components of endurance events.

Habit #1: Eat a balanced diet as part of your endurance athlete nutrition

Get a balanced diet to fuel your aerobic exercise

One of the most important habits you can have is to maintain a balanced diet. A balanced diet should consist of vegetables, fruits, whole grains, and lean proteins. A balanced diet also means consuming the right types and amounts of food. You should also include lean protein in their diets, such as chicken or fish. Fatty acids are also a necessity and are gained through eating a balanced diet that includes healthy fats, such as avocado and olive oil. It should not contain too much sugar or salt. Skipping meals or eating unhealthy foods can sabotage training goals and optimal performance.

Habit #2: Introduce protein-rich meals into your sports nutrition plan for endurance athletes

Endurance athletes can find it difficult to incorporate enough protein into their diets due to time constraints or lack of energy in their food choices. Protein-rich foods can help endurance cyclists with recovery after exercise as well as provide nutrients needed during long periods with minimal eating (such as long endurance races), especially for ultra-endurance athletes. Protein intake comes from different sources such as meat, eggs, and some vegetables. Find the protein-rich foods that you enjoy eating the most and base your diet around them. It is also important to get your essential amino acids which are not produced by the body and must be obtained through diet. They are crucial for repairing muscle tissue and promoting muscle growth. Some good sources include meat, dairy products, eggs, fish, and legumes.

Adequate protein intake

How much protein should I eat? The amount of protein you need varies. For endurance cyclists, endurance runners or swimmers, the most important amino acid is the branched-chain amino acids (BCAAs) sometimes eaten as supplements before intense physical activity to hasten recovery. Endurance cyclists might consume up to six grams of protein per kilogram of body weight.

When it comes to nutrition for endurance athletes, one of the most important things to keep in mind is increasing the types of training you do. This will help your body become stronger and better able to handle long periods of intense endurance training. There are many different types of training that you can do to improve your endurance.

Habit #3: Incorporate other types of training into your endurance training

Leg Day is the best day

In order to become a better athlete, you need to incorporate other types of training into your endurance training plan. This will help your body become stronger and better able to handle long periods of physical activity. There are many different types of training that you can do to improve your endurance. Some good options include strength training, High-Intensity Interval Training (HIIT) workouts, and endurance-specific workouts. You can also mix up your routine by doing interval training, which involves alternating between high-intensity exercise and low-intensity exercises. Strength training or resistance exercise is a vital component of any endurance athlete’s routine, as it helps build muscle mass and improve overall athletic performance.

Habit #4: Drink water to stay hydrated and maintain electrolyte balance

Determine your daily need per kilogram of body weight

Water is essential for sustaining life, and it’s also crucial for an athlete’s nutrition plan. When exercising, your body loses fluids through sweat and other bodily functions. Failure to replace those fluids will lead to dehydration. Dehydration can lead to decreased performance, or even worse, heatstroke. To prevent this from happening, make sure you drink fluids before, during, and after a workout. Drink a couple of bottles of water each day and follow the nutritional suggestions. For most endurance athletes it is recommended that you take in about 50 ml (1.7 fl. oz.) per kilogram body weight throughout the day. The nutrition plan should include a combination of water and electrolyte beverage or sports drink. The benefit of electrolytes is that they can help maintain their fluid balance during training sessions, particularly when this involves endurance training in hot conditions or prolonged exercise.

Habit #5: Get enough sleep to recover from endurance exercise and gain muscle strength/endurance

Muscle fatigue or just sleepy?

Getting enough sleep is important in many ways. One of the most notable benefits of getting enough sleep is gaining muscle strength and endurance. Sleep also helps your body recover from workouts, reduce cortisol levels, and improve overall endurance performance. It’s recommended to strive for eight hours of sleep each night for optimal athletic performance. There are many athletes who don’t get enough sleep. If you’re one of them, try to add an extra hour on weekdays and on weekends for a total of nine hours each night. This small change can make a huge difference in your performance. An app like Rise can help determine how much sleep you are actually getting. The app will also track your night-time movement and provide a detailed analysis of your sleep quality. Another great product is the Oura ring. It’s a wearable device that tracks your sleep, activity, and recovery. It can help you see how your habits are affecting your sleep and endurance performance.

Bonus Habit: Prepare for your event with proper nutrition habits

Endurance athletes must not wait until the last minute to prepare for an event. In other words, you must set up an endurance nutritional routine before the big day comes. Nourishment begins even before the race with proper hydration (about four days before). Proper endurance event nutrition starts the night before by eating anything that will give you good energy production without feeling too heavy or bloated on race day. It’s best to avoid high-fat foods and eat more carbohydrates/proteins. You should consider eating unprocessed foods, whole grains, fruits, vegetables, nuts, legumes, beans or seeds. Eating lean proteins like eggs or fish is also a good endurance nutrition habit. During endurance events, it’s important that endurance athletes take in electrolytes through sports drinks or chews. Hydration will depend on the length of the endurance event; endurance athletes should drink when they’re thirsty rather than force themselves to drink according to a rigid schedule. However, during long endurance events (3+ hours) you may want to start hydrating before the race begins with beverages containing electrolytes – this could help delay fatigue during your endurance event.

Wrapping it up

In endurance sports, performance is often determined by endurance and strength. Your body composition and body weight play an enormous role in predicting your optimal performance during endurance exercise.

If endurance athletes want to improve endurance performance and strength, they should make sure their nutrition habits are up to par. They should drink fluids before, during, and after a workout; for optimum hydration during endurance training sessions.

In this article, we’ve covered 5 nutrition habits that will help you become the best possible! If these sound like something you want to put into action immediately or if you have any other questions please don’t hesitate to contact us so we can provide further assistance.

Disclaimer, of course

All nutrition advice should be followed through nutritionists to maintain healthy eating habits. With a balanced diet, athletes will have more stamina to train and have an advantage over those who do not eat nutritiously. Endurance athletes must reach their peak nutrition to stay competitive during races.