In the latest episode of Personal Best, we explore one of the most critical yet often misunderstood aspects of health and fitness: nutrition.
Empathising with Nutritional Challenges
In today’s fast-paced world, nutrition can be a daunting subject. We’re constantly bombarded with conflicting information that can leave us feeling overwhelmed. With so many diet trends and contradictory advice, it’s easy to see why many people struggle to find a balanced approach.
Yet, understanding and mastering nutrition is crucial. Why? Because it is one of the most powerful levers we can pull to improve our health and well-being.
Where We Want Most People to Be
Our goal is simple: to help you reach a place where you’re eating a decent amount of food, feeling excellent, and satisfied with your choices. We want you to be in control, able to modify your body composition by adding or subtracting kilojoules as needed.
If you want something different with your body, you need to change your lifestyle. Nutrition plays a significant role in that transformation.
The Basics of Nutrition
To truly harness the power of nutrition, let’s delve into some fundamental concepts.
Kilojoules
The concept of kilojoules in vs. kilojoules out is foundational to understanding weight management. A kilojoule deficit leads to weight loss, while a kilojoule surplus leads to weight gain. In Australia, kilojoules are commonly used instead of calories, with 1 calorie equating to approximately 4.184 kilojoules. Though Australia officially stopped using the term calories in 1988, many still refer to it due to its prevalence in international media.
Macronutrients
Understanding macronutrients is essential for crafting a balanced diet. Here’s a quick overview:
- Protein: Known as the building blocks of the body, protein is the magic nutrient when it comes to body composition. It helps repair and build tissues and is crucial for muscle growth.
- Carbohydrates: Carbs provide our bodies with the energy needed to move, think, and operate. They are the primary fuel source for most physical activities and should not be feared.
- Fats: Fats play a vital role in affecting our hormones and overall health. They are crucial for absorbing vitamins and should be included in a balanced diet.
Wholefoods: The Magic Bullet
Focusing on whole, natural foods is your magic bullet for nutritional success. Prioritising wholefoods ensures that you get a wide range of nutrients essential for health and vitality. If you’re asking yourself – what are wholefoods? We have you covered. Wholefoods are minimally processed, retaining their natural nutrients and providing numerous health benefits. Some examples include:
- Fruits & Vegetables (Spinach, Blueberries, Tomatoes, Avocados, Sweet Potato)
- Whole Grains ( Brown Rice, Quinoa, Oats, Whole wheat bread)
- Nuts & Seeds (Almonds, Walnuts, Chia Seeds, Flaxseeds)
- Legumes (Lentils, Chickpeas, Black Beans, Peas)
- Animal Products (Eggs, Lean Meats, Fish, Milk)
- Beverages (Water, Herbal Tea, FRESH Juice)
These foods offer a variety of nutrients that can support your fitness journey and overall health.
Building Your Meal
Crafting meals that support your goals doesn’t have to be complicated. One tool that can aid in this process is the Precision Nutrition Macro and Calorie Calculator. This tool can help you understand your nutritional needs and make informed choices about your meals.
A simple approach is to use hand portions for breakfast, lunch, and dinner. This method is practical and accessible, allowing you to portion your meals without the need for weighing or measuring every ingredient.
Common Questions from Beginners
As you embark on your nutritional journey, it’s natural to have questions. Here are some typical enquiries we often encounter:
- Will carbs make me gain weight? Carbohydrates alone do not cause weight gain. It’s about the balance of kilojoules in and out. Carbs are essential for energy and should be included in a balanced diet.
- How much protein do I need? Protein needs vary depending on your activity level and goals. Generally, aiming for 1.2 to 2.0 grams of protein per kilogram of body weight is a good start.
- How much water do I need to drink? Staying hydrated is crucial for overall health. Aim for at least 8 cups of water a day, more if you’re active or in a hot climate.
- When I eat more veggies, my stomach hurts; is this bad? Increasing fibre intake can cause temporary discomfort. Gradually introduce more vegetables and drink plenty of water to help your body adjust. Make sure you follow your GP’s advice on any significant nutritional changes.
- I get tummy bubbles when I eat protein powder; should I keep taking it? If protein powder causes digestive issues, consider trying a different brand or type, such as a plant-based protein, and see if that alleviates the problem. Make sure you follow your GP’s advice on any significant nutritional changes.
Conclusion
Nutrition doesn’t have to be complicated or stressful. By understanding the basics and making informed choices, you can transform your relationship with food and harness its power to achieve your personal best.
Bart’s journey shows us that with the right knowledge and mindset, we can turn nutrition into our greatest ally. Listen to the full episode of Personal Best for more insights and tips to navigate your nutritional path confidently.
