You're Probably thinking about Nutrition in the Wrong Order

There is a lot of easily accessible nutrition information on the internet. This makes it hard to sort through what works, what doesn’t, and what to focus on. Here’s the down and dirty: eat enough, eat a wide variety of foods (more plants than you think), eat at the right time, and supplement when you must.

I like to refer to the Sports Nutrition Hierarchy to help me explain.

At the base of the triangle is total energy intake, you need to eat enough energy (AKA calories) to support your movement. If you don’t eat enough, then the rest doesn’t really matter. Your energy intake fuels your overall daily movement and not eating enough means you won’t have the nutrients to rebuild what you are breaking down on a daily basis. Overtime, this can lead to a variety of injuries or illnesses. Early signs of under fueling are often overlooked. Mood swings or irritability, crashing in the afternoon, not progressing in your training plan, or legs that feel like lead on a run can mean you’re not meeting your calorie needs.

Next on the hierarchy is macro- and micronutrients. The three macronutrients are carbohydrates, proteins, and fats, and micronutrients are the vitamins and minerals. Calculating the distribution of macronutrients can be important to make you aren’t under or over or under eating a nutrient. Just because you are eating enough doesn’t necessarily mean you are eating the right stuff for your activity. Eating a variety of foods tends to help.

After it’s been established that you are eating enough and a variety, it’s time to dive into timing. When to eat it all. Meal timing can noticeably improve performance. For example, eating around 30-60 grams of carbohydrates 30-60 minutes before a workout will sustain blood sugar levels, top off glycogen stores, and prevent hunger.

Lastly, at the top of the pyramid is supplements. There are a time and place for supplements, especially if you’ve been clinically diagnosed with a deficiency. For performance, only a handful of supplements are known to provide you with benefit. That’s only after you mastered the whole hierarchy.

If you think you fueling plan needs some extra love and attention, book a call with me today to see what I’ll do for you. We’ll talk about what’s bothering you and what sort of plan I’d make work for you!