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There are 3 layers when we look at balancing our diet:
Energy Balance
Macronutrients
Micronutrients
In fact there’s something called a nutrition priority pyramid:
Some women make the mistake of stressing too much about creatine intake or protein supplementation and timing when they are lacking in the foundations of their diet.
I will take you through each of those components and how we can make these balanced for your physique and strength goals.
ENERGY BALANCE
How our weight changes depends on the following equation:
Calories In vs. Calories Out
Calories In - Energy ingested aka. any food or liquid consumed
Calories Out - Energy exerted aka. burnt via movement like exercise, fidgeting, completing daily tasks, etc.
A calorie is the standard unit for measuring energy so we can look at food & movement as an energy equation.
ENERGY OUT
This image describes, on average, how our energy output is broken down.
MACROS & MICROS
Each of these 3 macronutrients holds an important purpose in our bodily functions and so eliminating one of them becomes redundant when we look at strength and physique progressions. Below is an overview of their individual functions:
Micronutrients are mostly found in fruits, vegetables, legumes, nuts and can also be found in meat and dairy products.
The Australian Dietary Guidelines suggest a minimum of 5 servings of vegetables and 2 servings of fruit a day.
1 serving of vegetables = ~75g (total = ~375g)
1 serving of fruits = ~150g (total = ~300g)
The Australian Dietary Guidelines suggest a minimum of 5 servings of vegetables and 2 servings of fruit a day.
1 serving of vegetables = ~75g (total = ~375g)
1 serving of fruits = ~150g (total = ~300g)
VEGETABLES
Most veggies are low in calorie & high in volume. Aim to eat a variety of these veggies daily.
FRUITS
Below is a list of the fruit options under 50 calories per 100g of fruit.
Higher calorie fruits: mangos, figs, bananas, avocados & dates*.
* This isn’t to say not to eat them, but to have them more moderately.
IN SUMMARY
While no one food contains only 1 macronutrient, you want to make sure you’re hitting most of your targets daily:
5 serves of vegetables
2 serves of fruit
~30% of your energy intake to come from proteins
~45% of your energy intake to come from carbs
~25% of your energy intake to come from fats
~30g of fibre
~2L-3L water
NOTE: these are just guidelines for someone on maintenance, the numbers will vary depending on the individual AND the goal. Your coach will provide you with your own numbers to follow and track.
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