The topic that I get asked most about and that causes more controversy than anything else. So I’ll try to make ti as simple as possible. I have created a cheat sheet that you can download and keep with you to help you as you meal prep and shop. But first, and main thing we have to calculate your resting metabolic rate, this contributes to the most calories burnt in a day, it’s what keep you alive. Fill in your details into the calculator and it’ll give your base number.
We now have to estimate your activity levels. As we haven’t any exercise data yet, we’ll assume that a moderately active person burns 700 kcal for a women and 1000 for a man each day. We add that to the total daily calorie needs. Your training goals now effect the total amount of fuel needed. If you want to lose fat, minus 500 kcal, if you want to maintain weight, keep it as it is, if you want to add muscle, add 500 kcal. Simples.
From here, the first big rocks we have to place are your marconutrients and daily your protein requirement. This needs to be a minimum of 1gram per kilogram of body weight for a sedentary person, for you the ideal number has been calculated at 1.6g per kg of BW eaten per day. Eg a 90kg person needs to eat 90 X 1.6= 144g a day. A gram of protein is the equivalent to 4 kcal, so for this individual that is 576 kcal of protein eaten a day.
The next two macronutrients can divide the remaining calories between them, so long as the fats chosen are mainly healthy fats. Research shows that it doesn’t matter which Marco you reduce, the effect is the same. The hangup with carbohydrates is that it is easy to eat a lot of them, especially when mixed with fat and they don’t satiate you for very long. Hence you end up craving and eating more of them. But they are not bad for you eaten within your parameters.
The next two macronutrients can divide the remaining calories between them, so long as the fats chosen are mainly healthy fats. Research shows that it doesn’t matter which Marco you reduce, the effect is the same. The hangup with carbohydrates is that it is easy to eat a lot of them, especially when mixed with fat and they don’t satiate you for very long. Hence you end up craving and eating more of them. But they are not bad for you eaten within your parameters.
Lastly fibre. Probably one nutrient you didn’t think would be focused on. Fibre has been found to be very important due to its gut health capabilities. Improving the health of the 38 trillion bacteria consisting of 1,500 species and maintaining that diversity in your gut is crucial for maintaining good immune health, reducing bloating and inflammatory bowel diseases such as Crohn’s disease and ulcerative colitis, irritable bowel syndrome, skin conditions, mental health such as depression and even the stiffness of arteries in heart disease. In fact gut microbiota has been linked with the health of just about every organ in the body. The intestine is 9 metres long and 70% of our immune system lies within the intestine, another clear indication we need to keep it healthy. So ways in which to maintain a healthy and diverse gut microbiota:
So ways in which to maintain a healthy and diverse gut microbiota
- Think diversity rather than good or bad bacteria. You want 30 different types of plantbased foods each week – nuts, seeds, wholegrain, legumes, fruit and vegetables
- Eat fibre-rich foods to feed gut bacteria. Certain foods contain prebiotics which feed the beneficial bacteria in your gut – beans, pulses, artichoke, legumes, Brussel sprouts
- Eat 30g to 50g of fibre each day
- No amount of gut boosting foods can overcome bad lifestyle, sleep, reduce stress and exercise for good gut health
- No amount of gut boosting foods can overcome bad lifestyle, sleep, reduce stress and exercise for good gut health
- Gut Microbiome (GM) has a circadian rhythm also
- Lack of sleep = more crap food eaten = which doesn’t feed your GM, therefore lowers
your immunity
- Include fermented foods everyday. These foods involve yeast or bacteria to ferment the foods – live yoghurt, kefir, kombucha, kimchi. However some people many find they don’t tolerate fermented foods very well. This is because of their FODMAP content. If you find this, then cut fermented food out of your diet.
- Avoid artificial sweeteners. They destroy the diversity of your gut microbiome
- Alternate your staples eg swap white rice for wild rice or quinoa, red beans instead of black beans etc.
- Take a probiotic – only if you are taking antibiotics or have IBS
- Eat a mediterranean diet. Easy way to get your fibre (and protein).
- Don’t go carb free, this upsets your microbiota
Supplements
If you eat a clean healthy diet, your micronutrients should take care of themselves. However some supplements are generally needed to optimise performance. Here is a list of supplements every athlete should consider using.
- Omega 3
- Creatine Monohydrate
- Whey Proteinn
- Vitamin D
That is all you really need unless you have been medically assessed for any deficiencies or are a vegetarian or vegan. These groups need extra supplementation due to lost nutrients from animal products. If you want to take a slightly deeper dive into allergies and food intolerances, along with some extra facts, read on.
Passing Wind
- Its a byproduct of the gut microbiome (GM) fermentation process in the large intestine – GM eating our food leftovers
- If you have constipation, more gas will occur as GM have longer to attack stool
- The smell comes from the breakdown of sulphur in the food
- Eat more fibre so GM can feed on that, rather than food the intestine doesn’t want
Heartburn
- Occurs if you overfill the stomach
- GORD is reflux disease – 10% of people
- It may ease up with better sleep & meditation and reduced alcohol consumption.
- Chronic heart burn can cause cancer
- High fat meals, soda, spicy foods, caffeine, alcohol, and smoking can trigger it
- All these can loosen the oesophagus sphincter, which makes the heartburn more frequent and worse
Exercise-induced gut discomfort
- Hydrate prior to and during exercise
- Eat 2-4hrs before exercise, low protein & fat – slow digestion
- Low fibre drinks during exercise
Exercise & Poo
- Exercise Improves pooping muscles and vaginal muscles
- Correct position to poo use a Squatty Potty. Allows for a smoother departure, less
resistance as no kink in the intestine occurring.
Intolerances & Allergies
- Very few actually have a food intolerance
- Food intolerances don’t involve the immune system
- Intolerances can effect skin, teeth, gut which is the most common, airways, muscle, joints,
headaches, fatigue
- Tolerance thresholds are different person to person
- Symptoms can effect you at any time, even after you’ve eaten another meal
- Typical intolerances are: Lactose, wheat, gluten, caffeine, fructose, histamine, sulphate
- Food allergies do affect the immune system, the body sees food protein tags as harmful, inflammation occurs as the body tries to defend itself. Hence allergies are more severe than intolerances
- Allergy symptoms include a racing heart, rash and bowel issues
- Pollen food syndrome, is the most common allergy
Lactose
- A2 – casein – is usually tolerated better
- A1 – not as much
- Symptoms include: Loose stools, bloating, wind tummy pain
- You can have primary & secondary intolerances
- Primary intolerance affects those up to 20yrs old
Wheat
- It maybe not be gluten you are sensitive to
- It could be non-coeliac gluten sensitivity or non-coeliac wheat sensitivity
- Need to get tested to see if it is gluten or not
- Don’t self diagnose
Diagnosing
- It maybe not be gluten you are sensitive to
- If you do want to try and self diagnose which food is affecting you. Cut out a group of foods you suspect if could be for 2 weeks. Then start adding a single food each week and see what the response is to that singular food. This is gold standard way to find out if you have an intolerance, not blood test companies. It is because through our life we create antibodies to foods without symptoms, so there is no need to cut the food out.
- In a systematic review 40% of those who thought they had gluten intolerance and had self diagnosed, actually didn’t have it. They reacted to the placebo the same as gluten, it was just in their head
Fructose
- Quota a limit of fructose for each sitting
- Excess amounts go in the gut, this brings lots of fluid with it
- Intolerance on its own is rare
- But part of a FODMAP intolerance
Histamine sensitivity
- Get allergy test first
- Don’t consume fermented foods eg. beer, kefir
Sulphite sensitivity
- Asthma sufferers have higher sensitivity
- Its in caffeine, causing nervousness, headaches
If you want to see a dietitian, complete a diary before seeing them, they will want to see one. Try the 3 R method diary:
Step 1
- Record food, drink, symptoms, time of eating, how it was cooked, your life schedule, exercise, any stressors, toilet habits
- See if there are any patterns
- Take this to an expert
Step 2
- You can try this, as mentioned before, you can restrict the food you thinks it is. A dietitian will probably do this with you also
- Learn about the foods, get the knowledge
- Restock food – make sure you don’t miss nutrients you need
- Meal plan
- Create habits
- Get support from friends and family-
Step 3
- Reintroduce the food you think is bothering you
- Start with 1/3 usual portion
- Add 1/3 over the next couple of days
- Baby steps
- Do this for a few days and see how you get on
If you do have an intolerance, don’t worry it may not last forever, your body changes over time. If you didn’t respond, then other tests to see what is causing the symptoms can be undertaken.
- Snacks on the run – naked fruit, makes nuts & seeds, live natural yogurt, popcorn au natural
- As a general rule, products with at least 3g/100g fibre, no added sugar on the ingredients list and salt content of 0.3g/100g or less (for sodium 0.1g/100g or less)
Breakfast
- Breakfast set the gastrocolic reflex (which gets things moving), if you feed your GM (fibre, plant diversity) its been shown to increase mental and physical alertness
- There are no breakfast rules
Fermenting Foods
- Bacteria or yeast ‘pre-digest’ or transform food and drinks with added vitamins, beneficial organic acids and other bioactive compounds, flavour compounds, gasses and sometimes alcohol
- Can make you feel better
- Its not labour intensive to do – its like a slow cooker, once prepared, you leave
- Its not dangerous, actually eating at a restaurant has been proven to be more dangerous
- It is suitable for kids, gets their gut healthy
- Apart from beer, alcohol is negligible
- If you have histamine sensitive, you may need to limit intake
- Sprouted foods, very limited research!!!
Hydration
Water is the largest product you will consume daily, especially when exercising hard. And with water representing up to 75% of a persons body weight, it’s very important to consume adequate amounts. Dehydration equates to a loss of 2-3% weight loss, whereby core temperature raises and performance diminishes through loss of motivation, power, strength, neuromuscular control, endurance, accuracy and increased fatigue. Overhydration is also an issue, especially in endurance events, this can also lead to serious health issues, so a balance needs to implemented. Here are your guidelines for water consumption:
- Weigh yourself before and after competition/training. If you are undertaking an event whereby you think you’ll sweat a lot, this is a simple and good way to monitor you fluid intake. Drink 1.5L for every kg lost over the next few hours.
- Do not drink more than 400-800ml per hour or risk over-hydration
- Drink 16 ounces 2 hours before the event to be hydrated for the start
- Then drink when you feel thirsty, but don’t go more than 60mins of continuous exercise without drinking.
- If urine is dark, drink water. If it’s clear, don’t drink for a while.
- Ideal temperature of the beverage is 10-15C
