Here at Dynamic Duo Training, we are huge advocates of nutrition. We cannot stress enough the key role that nutrition plays in getting the fitness results you desire, and generally living a healthy lifestyle.
Every Body Is Different
Establishing an effective nutrition program for each individual can be complex, since you not only need to understand what to eat, but also when to eat certain foods and in what portions—which will differ from person to person. Everyone’s body is different, and their nutritional needs will be unique as well. Since everyone processes food and utilizes nutrients differently, we do not believe in “cookie cutter” diets. Dietary solutions need to be tailored to each individual’s metabolism, depending upon whether you are a fast oxidizer, slow oxidizer or mixed oxidizer. A solution that works for one person may have no effect on another person.
Macronutrient Counting
We are also very big on macronutrient counting; we believe in counting protein, carbohydrates and fat intakes each and every day in order to reach your full potential for health and fitness. You can eat healthy organic foods, exercise regularly, drink plenty of fluids, get sufficient rest and take the best supplements on the market money can buy, but unless the program is tailored to your individual body’s needs you will not achieve your maximum potential. We believe it is through a program personalized for each individual, using macronutrient counting, that you will achieve optimal results for your body.
Portion Control
Many people don’t realize the importance of portion control. If you overeat, even if it’s on the healthy organic foods, at some point your body will turn those extra calories into fat storage because its more than what your body can properly metabolize with proteins, fats and carbohydrates. You can monitor this intake most effectively through macronutrient counting, so that you know exactly what and how much you are putting into your body and you can metabolize the nutrients sufficiently to get the results you desire.
Develop a Routine and Stick to It!
A vital key to a long-term, healthy lifestyle is consistency. Once you have established a sound nutritional program tailored for your body, it is vital that you stick with it. Everyone “cheats” occasionally, but making your nutrition program a way of life is essential to long-term health.
Dynamic Duo Training is here to help you identify a program that will work for you and develop the habits to stay with it. Please see our services page to find out how we can help you reach your goals.
A Primer on Macronutrients and Nutrient Timing
The first step in understanding proper nutrition is understanding the basic macronutrients, which are Protein, Carbohydrates and Fats, and the concept behind implementing nutrient timing.
Protein:
Amino acids are the building blocks of proteins. There are 20 amino acids in the body (9 essential & 11 non-essential). The 9 essential amino acids must be produced through the intake of food and supplementation, and the 11 non-essential amino acids are produced by our bodies. Proteins are the building blocks for muscle tissue. When you work out a muscle group, the muscle tissue is being broken down by the stress of the weights on tissue and in order to grow and recover, the muscles must be fed amino acids and protein. Protein should be consumed at each of your meals throughout the day.
Carbohydrates:
The main purpose of carbohydrates is to provide on-going energy and fuel for the body. Some people are very “carb happy,” meaning they can burn through carbohydrates and not gain fat. Then there are those that are “carb sensitive,” meaning their bodies must work harder to burn carbs and without additional exercise, can lead to fat storage. Carbs are very important for providing the body with continuous energy, keeping it in an anabolic state, and maintaining and gaining muscle mass. Keep in mind that all carbs are not created equal, and it is important to find out which types of carbs and what quantities are best for your body.
There are two types of carbohydrates: simple and complex. Fast acting carbs (usually simple sugars), provide the body with a quick energy source. However, while they provide a “spike” to your metabolism, your energy level will go back down very quickly and you can easily fall into an addictive cycle of sugar consumption to continue the energy “high.” The only time we recommend simple sugars would be immediately after a workout, because of your glycogen (stored carbs in muscles & liver) are low at these times, and the simple sugars give an insulin spike to help reduce cortisol levels (breakdown of muscle tissue) which rise during intense training. You can also eat simple sugars at breakfast time, because your glycogen levels are low from 6-8 hours of sleep and they need to be refueled fast; however complex carbohydrates can take care of raising your glycogen levels just as well.
Complex carbs are slower digesting carbs and provide for longer periods of energy. These carbs digest slowly; therefore the body needs a longer period of time to release them into the blood as glucose (blood sugar). We highly recommend eating complex carbs throughout the day and especially at breakfast and before a workout because they are slow digesting and your body will have fuel and energy for the day and throughout your workout.
It is also extremely important for you to get your recommended servings of vegetables each day. They are high in vitamins, minerals and fiber and will keep you full and satisfied throughout the day. We recommend 2-3 servings a day.
Fats:
Fats are also essential for building muscle, reducing cortisol levels, providing energy and assisting the body in functioning properly. We recommend keeping the saturated fat as low as possible. You should focus on consuming enough essential fatty acids (EFAS). EFAS are found in nuts, salmon and mackerel (and most all fish to some degree), fish oils, natural peanut butter, seeds, olive oil, avocados, etc. But, remember to be mindful of the portions of these foods, because of the high caloric content of these foods.
Nutrient Timing:
In order to obtain your best results and perform at a high level you must fuel your body with macronutrients throughout the day, every 3 – 4 hours. This helps keep your body in an anabolic state (muscle building) and you’re your energy levels high. There are four meals throughout the day that are absolutely crucial: Breakfast, Pre-workout (Before workout), Post-workout (after workout) and before bedtime.
Recommended Meals
Breakfast: AKA “breaking the fast.” It’s crucial to eat protein and carbs upon waking because your body is in a catabolic state after 6-8 hours of sleeping. This will give you fuel and energy to kick start your day.
Pre workout: A must! We recommend a complex carb with a lean protein 30-60 minutes before training. This will give your body the fuel and natural slow-timed release of amino acids throughout your workout, so that you will stay in an anabolic mode.
Post workout: An absolute must! We recommend a liquid protein drink (whey protein or whey isolate), complex carb and a simple sugar if you would like. The liquid protein drink will get into your muscles faster and begin the protein synthesis process (muscle building & repair), and minimize cortisol levels. The carbs will refuel your glycogen levels.
Before Bed: There is a huge misconception out there that it is bad to eat before bed or to stop eating after a certain time. Your body is about to go into a 6-8 hour sleep where it will still be burning calories and by having a meal before bed, this will minimize cortisol levels and keep your body in an anabolic mode. We recommend a slower digesting protein such as a casein shake or cottage cheese and a complex carb in moderation (no need to splurge here).