Weekly CFT Coach’s Blog

Eat to Perform!

Many of you have asked me about the nutrition counseling we offer; I thought it easier to summarize in a blog post.

Essentially you should be eating to perform in the gym – and by that I mean, fueling your workouts and recovery, maximizing muscle growth and strength, increasing endurance and ultimately losing body fat.  Fat loss doesn’t always equate to pounds on the scale but as we build lean muscle mass we burn more calories.

To start, I typically ask that you log normally for up to 2 weeks in MyFitnessPal, that way I can see that you are serious about logging and keeping track.  After you log and we can see what you are eating, I can help assign your Proteins, Fats and Carbohydrates (macros) and these will be your guidelines for food.  You just have to stay within these numbers, focus on eating your carbs before and after your workouts (for fueling and recovery) and the rest of your starchy carbs before bed to help with sleep and recovery.  Concentrate on eating your proteins and fats during the day to keep you feeling full.

ETP – Workout day sample

Breakfast: Protein, fat, and veggies
Lunch: Protein, fat, and veggies
Pre-Workout: 1:2 ratio Protein and slow digesting carbs (ex: 25g protein, 50g carbs)
Post-Workout: 1:2 ratio Protein and fast digesting carbs
Dinner: Protein and carbs
Post-Dinner/Pre-Bed: The rest of your macros, keep fat to a low and concentrate on starchy carbs

ETP – Rest day sample

Breakfast: Protein, fat, and veggies
Lunch: Protein, fat, and veggies
Dinner: Protein and carbs
Post-Dinner/Pre-Bed: The rest of your macros, keep fat to a low and concentrate on starchy carbs

Slow Digesting Carbs
Fast Digesting Carbs

People often don’t understand how you can eat sweet treats post workout and it still be beneficial.  Well they are really just a fast carb technically, and while you could definitely make better choices (bananas, rice, rice cakes or even bagels/toast) as long as you are getting your macros, and more specifically your 2:1 ratio of carbs to protein post workout, you are refueling your body for optimal recovery.  Also, eating carbs at night will help maximize fat burning and anabolic signaling during sleep.

One thing I really like about Eat To Perform methodology is the food freedom aspect.  I also feel it is a more sustainable way of eating. No foods are off limits as long as you can fit them within the template of your macros. Kind of like the zone where you eat a certain number of “blocks” of food, you eat your macros instead.  If you want to have pizza instead of a yummy steak and sweet potato dinner, that is ok.  You may not get the volume in food you need or want.  I found during my very strict Paleo days that I was over-eating Fats and that was why I had not lost any weight in 2 years and felt stalled in the gym on my lifts and performance.  Since introducing more carbs and proteins, and keeping my fats lower, my performance in the gym has skyrocketed.

So if you are looking to increase energy, output and endurance in the gym and you want to build lean muscle and lose fat, eat to perform might help you!! I am taking a limited number of private clients right now and will include the InBody testing for tracking along the way. The nutritional counseling is one-on-one.  I have completed the Eat To Perform Coach’s course and have been practicing it closely myself with a nutrition coach for the past 7 months.  Also included is daily monitoring of your food logs, if necessary, and daily access to me for questions/concerns/help.  You essentially have me as your personal nutrition coach to help with getting your food on track and your logging down.

If you have any questions, feel free to email me shari@crossfittidewater.com 

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