Nutrition 101
GETTING STARTED
We are here to help! Have you ever heard the sayings "you can't out exercise a poor diet" or "abs are made in the kitchen"? Well, they are both true! Exercise is a critical component to overall health and well being, but nutrition is ground zero. If you are looking to lose body fat, increase lean muscle mass and/or just feel better and improve your health, we can help! For accountability, or more personalized nutrition coaching, please reach out to brandi@bicrossfit.com or jessica@bicrossfit.com to set up a free 20 minute consultation. Depending on your goals and personal needs we offer a range of coaching options.
+Nutrition Coaching
-Initial 12 week commitment $599
-Ongoing monthly nutrition coaching $149-$189/mo
WHAT ARE MACROS?
You’ve probably heard the word “macro” before and maybe you know someone who tracks their macros. But what does this mean and why is it helpful? Macro simply stands for macronutrients, and the Webster Medical definition of macronutrients is: “a substance (protein, carbohydrate, or fat) required in relatively large quantities for growth, energy and health.” There are lots of other micronutrients (think fiber, vitamins, etc.), but we are going to focus on the main three macronutrients. Once you have a general understanding of what the three main macros are, I’ll talk about why you might want to pay attention to your macros and not just your calories.
THE THREE MAIN MACROS & WHAT THEY DO
Carbohydrates: Carbs are your friend. Carbs are fuel. When consumed, carbs are stored in the muscles as glycogen, are used during a workout, and help the body recover (carbs speed up the rate at which protein is absorbed). Everyone’s carbohydrate needs are going to be different based on their activity level. There are 4 calories in 1 gram of carbohydrate.
Protein: Protein can help preserve lean muscle mass and it can help you build muscle mass (if that is your goal). Protein has a high thermic effect (your body must work to digest protein, which means it takes energy to digest) so eating it will also help keep you feeling full longer. There are 4 calories in 1 gram of protein.
Fat: The world is at war with fat, but fats are vital for proper hormone function (and play a large role in testosterone production). Fats also assist with vitamin absorption and brain function. Keep in mind, they are easy to over-consume since they are the most energy dense of macronutrients. There are 9 calories in 1 gram of fat.
WHY MACROS VERSUS JUST CALORIES?
Calories provide the body with the energy it needs to survive, which is something that everyone can agree on. Counting calories can be beneficial and effective for a short amount of time, but what calorie-counters don’t often consider is WHERE those calories come from and what they are made up of, i.e. how much of that meal was made up of carbohydrates, protein, and fat. Your body will function at its best and you will feel your best when your body is getting fed properly. Because each macro plays a vital role in your body, finding the right amount of each you should be consuming will not only have you feeling your best, but it will also have you looking your best. You might not change the number of calories that you consume, but the way you are getting those calories will change once you figure out YOUR macros.
TRACKING YOUR MACROS
Have you heard the expression, what gets measured gets managed? To have success with your nutrition, your food and drink need to be measured and tracked. Data thoroughly supports that those who weigh and record their daily intake have much greater success in their nutrition goals, not only in terms of mindfulness with eating habits, but also ensuring the proper balance is achieved. The absolute key to long term nutrition success is consistency, and being consistent is best served by tracking results daily and over time.
The good news? Basic food scales are inexpensive and there are easy tools to help you in today’s digital world instead of having to keep a hand-written log. For example, you can track your macros by downloading the free tracking tool My Fitness Pal, and there are other similar apps. Most have a free version with easy-to-use applications, and certainly, they offer more robust paid versions.
Use the Precision Nutrition Calculator to instantly get a nutrition plan—with macros, calorie, and portions—that’s personalized for your body, eating preferences, and goals.
THINGS TO KEEP IN MIND
All calories are not created equal.
Don’t put your body into starvation mode by under-eating. This will not only throw your hormones out of balance, but it will also greatly affect your ability to lose weight and put on lean muscle.
You can eat anything you want, just not everything! The all or nothing approach rarely works with diet, especially given all of the emotional triggers, cultural and social identities and events tied to food and eating. A flexible approach is a sustainable approach.
Try to make each meal have a good source of protein, carbohydrates, and fat. Download the "Zone Meal Plans" article for a list of favorable carbohydrate, protein and fat sources.
FAQ
Q. I want to eat healthy but don’t have time to cook. What should I do?
A. If meal prepping on Sundays is not your cup of tea, we recommend checking meal delivery services that will deliver right to your home! Meal delivery is an easy way to ensure your body gets the nourishment it needs without meal planning, shopping, and cooking cutting into your already busy lifestyle.
Not all meal delivery services are created equal for the needs of on-the-go athletes and busy everyday people. We’ve looked at the best fitness meal prep services with meals that are aligned nutritionally with CrossFit. To make the cut, meals need to be packed with lean protein, veggies, nuts, a little starch, and some fruit. Refined carbs and sugars are a no-go with CrossFit. Check out some recommendations below.
Q. Talk to me about meal timing – when should I eat before and after I work out?
A. Keep in mind that for the majority of people, consistently getting the right amount of balanced macronutrients is the key part of the diet, not the timing. Data supports that total protein/carbs consumed over the course of a day is more important to lean muscle gain, body fat loss and performance improvements than is timing strategy. That said… test yourself! Your body is your laboratory, and if you are often sore or struggling to recover, change it up and test out your timing. That said, below are some very brief general guidelines:
Pre-Workout: You want to fuel your training and preserve your muscle mass. Eating 1 to 3 hours prior is ideal. Rough macro percentages: 40-50% carb, 25% protein, 25% fat.
Post-Workout: You want to recover and refuel. Eating 1 to 2 hours post is ideal. Men should consider 40-60 grams of protein and women 20-30 grams of protein along with 2 to 3 times that amount of carbs.Of course!
Q. I want to try some new recipes. Do you have any online resources you'd recommend?
A. Of course! Links to some of our favorite recipes are below, and great resources are Healthy Steps, Elana's pantry, Ambitious Kitchen, and nom nom paleo
Slow Cooker “Bacon, Egg, & Hashbrown Casserole”
Gluten free “Bacon, Egg and Cheese Breakfast Muffins”
“Chicken Fried Cauliflower Rice”
PaleOMG “Jalapeno Popper Chicken Salad”
“Cheesy Cauliflower Breadsticks”
“Broccoli Soup” (add leeks and spinach too as options)
“Coconut Flour Waffles” (for more muscle, add a scoop of vanilla protein powder)
