If you’re getting lost in the macros, calories and zones, then you’re not the only one that’s over-complicating nutrition.
Like many others, you might have confined yourself to the rules of a diet. You feel pretty sure that you’ve found the magic rule to eating right so you can look and feel great, and perform at your best.
Maybe there’s a book that everyone’s raging about that is the new ‘right’ way to eat. Maybe the internet is flooded with before and after photos, and success stories and you’re tempted to jump on board that popular new plan, because it seems to work for everyone.
The fact is – there is no one-size-fits-all approach to nutrition, so a diet plan that works for someone might not work for the next person. Not everyone can follow a particular plan or diet, and all expect their bodies to react the same way, and give them the same results.
So after a 4-hour power session in Crossfit Nutrition with pH Nutrition’s Liam Holmes, we came out not with a diet plan, but something even better – the rules to be able to build one at any time, for anyone, and to hit any goals.
Here’s our gold -
- Rule 1: Eyes (and mouth) on the goal
If you’re trying to build a nutrition plan, you need to know what you want out of it. If you try to shed fat, build muscle and hit a new PR all at the same time with your nutrition you might find that you’re not really maximising your potential. We see all too often people getting lost with their plans, or worse, doing too little towards each one of those goals, and ending up nowhere.
‘You’ve only got one arse, so you can only sit on one horse’ – Liam’s words, not ours. So find your primary target, and really zone in. Fat loss, wellness and strength & performance are the three key focus areas outlined by pH nutrition.
- Rule 2: Build your own plan
Nutrition is about trial and error. Even the most elite athletes will try a new method, or change around a few things in their daily diets every once in awhile.
So build a plan, and don’t be afraid to tweak it. If oatmeal doesn’t settle well before a workout, swap it out for Greek yogurt, or maybe just some fruit. Listen to your body, build the base of your diet around real, whole, unprocessed food and think sustainability and longevity. Check out pH Nutrition’s 5 Pillars of Nutrition here.
- Rule 3: It’s about more than just ‘food’
You could be eating all the right things and still feel like you’re not performing or feeling your 100%. That’s because it’s not just about what you put it your mouth.
We spent a chunk of time at the pH seminar talking about the other big ‘off-your-plate’ factors that can make or break your nutrition plan – gut health, sleep, recovery, immune health, cognitive function and energy levels. Without these, you’re unlikely to achieve wellness, and improve your fitness.
Now eating well can be a little daunting - but the way things work today, it’s much easier now to connect with professionals anywhere in the world that can provide you with the right tools and information to ensure you’re on the right track. There’s lots of information and resources online to help you figure out how you can create and stick to a set of sustainable, healthy food habits. You will have to sift through it all to ensure you’re getting your advice from the right sources, of course. Find it.
- Find the patience to allow your body to adapt and react to the changes you’re making.
- Find the presence of mind to track and monitor how you feel as a result of these changes.
- Find the will to stick to it.
And remember, habits are a norm but not a constant – so, yes, every once in a while, CrossFitters eat chocolate cake, too!
Written by - Aditi Jajal
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