*If you are someone that struggles with an eating disorder or disordered eating, I would recommend working with a professional dietician, therapist, etc. and would avoid this blog post.
Nutrition is a very hot topic in today’s society and for good reason. Before you read the blog below, I want to preface it by saying I am not a registered dietician or nutritionist. I have a minor in nutrition and one certification from the National Academy of Sports Medicine but will very rarely give advice on nutrition as I would rather refer individuals out to someone that is much more qualified to speak on the topic.
With that being said, I have clients ask me constantly what my diet looks like and what I would recommend from a nutrition standpoint. Below are the 5 things I try to do on a regular basis to ensure I feel the best. This is a starting point and is not for everyone, it’s just what works for me.
Also, I’m not perfect and you aren’t either. Doing these 5 things every single day of the year would likely lead to an unhealthy relationship with food. Moderation is key and I have found that doing my best to follow the 5 points below helps me feel confident about the way my diet is.
5 Nutrition Tips that have Greatly Helped in my Personal Fitness Journey.
Alcohol is poison.
When you ingest alcohol, your body puts all its focus on getting it out of your system. I’m not saying you shouldn’t drink, I’m not sober and in some cases I find it fun and necessary. However, I once had a mentor tell me that we only drink alcohol to cope with something and that has stuck with me.
The more alcohol you drink, the harder it will be to achieve your fitness goals. Period.
Listen to cravings.
If you spend all day ignoring your cravings for ice cream, you will likely binge eat it that night or the next day. I do my best to eat whatever I crave and give myself that permission. With that being said, as soon as I no longer crave it, I try and close the bag, container, etc. and put it away until I do again. I have found that if I give myself permission to eat whatever I want, but stop when I no longer want it, I feel better on a daily basis.
A ton of protein and a ton of fruits and vegetables.
I don’t count calories and I don’t look at macronutrients. My goal for at least 80% of my meals is to eat some type of high protein source and then a ton of fruits and vegetables. As I stated in the last point, I eat whatever I crave, but I prioritize tons of protein, fruits, and vegetables as well.
Hydrate, hydrate, hydrate.
Every day I drink at least ½ my body weight in ounces of water. Typically, 25-50 oz will include some type of electrolyte, fruits, and greens powder, aminos, etc. If you want healthy tissues, fluid muscles, good blood flow, great recovery, etc. then drink a ton of water/electrolytes and always make sure you are staying hydrated. The best way to tell is by looking at your pee first thing in the morning. Look for a light-yellow color.
Try not to eat large meals right before bed.
We are not perfect so trying to eat your last item of food 2-3 hours before bed, on a consistent basis, is nearly impossible. I do my best to eat my last big meal 2-3 hours before bed but may enjoy some type of snack before I go to bed. With that being said, remember that if you are eating a lot of food, your body is going to spend more time digesting than recovering. This can lead to extra soreness and stiffness in your workout the next day.
Blog post written by Jacob Oak | personal trainer, run coach, and gait analyst that works with endurance athletes through Oak Endurance and Performance Running Gym.
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