Cooked food on black bowl
Athletes are inundated with information on how to train and recover; they don't need the added pressure of dietary information overload. Food choices affect performance, but too often we get caught up in looking for the magic bullet and honing in on specifics only to ignore the big picture.
The truth is, the majority of people seeking fitness gains benefit from backing off a bit and getting back to basics — for example: Consuming a routine diet that includes a variety of colorful, nutritious whole foods.
1. TRACK FOR ENERGY INTAKE
Man doing karate stunts on gym
Photo by Uriel Soberanes on UnsplashEnergy intake relative to exercise energy expenditure is known as energy availability. It could be tempting to up exercise without increasing the fuel to support the effort in order to get lean. However, too many athletes succumb to over-restriction and caloric deficits, which results in the body being forced to use lean tissue as fuel. Ultimately, this hinders performance and body composition.
Instead of micromanaging macronutrient breakdown, milligrams of a specific vitamin, or supplement intake, aim to have a daily balance of calories you consume versus burn. Ensuring your overall energy needs are being met is a huge game changer in how you feel and consequently how you perform.
2. REDUCE THE JUNK
Selective focus photography of burger patty, mayonnaise, and French fries served on platter
Photo by Robin Stickel on UnsplashAll foods can fit into an overall healthy diet, however, consuming foods low in nutrient density is like loading up on the 'junk miles' in your workouts. It's fuel, but it isn't making you any better. Aim to reduce the amount of low nutrient density foods consumed day to day. The best athletes indulge occasionally, but know 80% of their intake should be high-quality calories — Think: complex carbohydrates, plant proteins, omega and unsaturated fatty acids and colorful produce — to best fuel their health and performance needs. Skipping packaged foods is the best way to start eliminating poor quality foods.
3. BUILD YOUR PLATE
Meat with vegetable on plate
Photo by Caroline Attwood on UnsplashA great place to start simplifying your diet is to focus on balance, and the plate method is a great example of how to do this. Instead of measuring or weighing your food, you can use the plate's template to add protein, carbohydrates (grains or starchy vegetables) and produce, in the designated areas. This method focuses on balance — having different food types represented — and since each food type has its place, portion control comes naturally. It also provides some structure without being overbearing or restrictive. Start with a simple meal of grilled chicken, sweet potato and a salad drizzled with vinaigrette, before exploring more adventurous meals.
4. STICK TO A ROUTINE
Yellow and white alarm clock at 10 10
Photo by Laura Chouette on UnsplashMake day-to-day eating easy by sticking to a handful of high-quality meal or ingredient staples. Many professional and elite athletes eat the same meals and reach for the same snacks repeatedly. This helps reduce decision fatigue and stress, factors that increase low level inflammation and potential weight gain — the opposite of what most athletes want.
Make a list of three meals you fall back on for breakfast, lunch and dinner. Rotating the same few meals makes shopping and meal prep easy.
| Breakfast | Lunch | Dinner |
|---|---|---|
| Oatmeal with berries and yoghurt | Chopped chicken salad | Peanut tempeh with mixed vegetables and quinoa |
| Whole-grain toast with avocado and eggs | Bean burrito bowl | Steak with baked sweet potato and green beans |
| Tofu scramble burrito with fruit | Turkey and hummus on whole-grain bread with an apple and yoghurt | Salmon poke bowl with brown rice |
Presenting accurate scientific information isn’t sexy. It’s sexier to scare people and fear monger to get views. When I first found out about this film (I’m not going to refer to it as a documentary), I said it seemed disingenuous that a man (Arnold) who built an entire empire in the fitness industry and then the world, did so through eating meat and in the last part of his life is now going to espouse the virtues of a vegan diet.
pharmaceutical etfs he vegan community for my statements with them saying that I hadn’t even seen the film so how could I have an opinion? Fair enough. So I decided to watch it and form
woman waving her hair
Photo by George Bohunicky on Unsplash
I was immediately admonished by some in the vegan community for my statements with them saying that I hadn’t even seen the film so how could I have an opinion? Fair enough. So I decided to watch it and form an opinion since it seemed to convince so many people. Here is my scientific analysis of the film and it’s claims.
Presenting accurate scientific information isn’t sexy. It’s sexier to scare people and fear monger to get views. When I first found out about this film (I’m not going to refer to it as a documentary), I said it seemed disingenuous that a man (Arnold) who built an entire empire in the fitness industry and then the world, did so through eating meat and in the last part of his life is now going to espouse the virtues of a vegan diet. I was immediately admonished by some in the vegan community for my statements with them saying that I hadn’t even seen the film so how could I have an opinion? Fair enough. So I decided to watch it and form an opinion since it seemed to convince so many people. Here is my scientific analysis of the film and it’s claims.
So through eating meat and in the last part of his life is now going to espouse the virtues of a vegan diet. I was immediately admonished by some in the vegan community for my statements with them saying that I hadn’t even seen the film so how could I have an opinion? Fair enough. So I decided to watch it and form an opinion since it seemed to convince so many people. Here is my scientific analysis of the film and it’s claims.
fiver person running on the field near trees
Photo by Presenting accurate scientific information isn’t sexy. It’s sexier to scare people and fear monger to get views. When I first found out about this film (I’m not going to refer to it as a documentary), I said it seemed disingenuous that a man (Arnold) who built an entire empire in the fitness industry.
In more recent history, cottage cheese (and cheese in general) became an easy solution to stretch the shelf life of milk that’s on its way out, before refrigeration was even invented. After years of cheesemaking, the cottage cheese we see on shelves today was born, using naturally occurring bacterias instead of rennin.
blue and white volkswagen beetle parked near white concrete building during daytimePhoto by Florian Wehde on UnsplashIn more recent history, cottage cheese (and cheese in general) became an easy solution to stretch the shelf life of milk that’s on its way out, before refrigeration was even invented. After years of cheesemaking, the cottage cheese we see on shelves today was born, using naturally occurring bacterias instead of rennin.
A cool shoe
Photo by The DK Photography on Unsplashwhite nike air force 1 lowA shoe for the best
Photo by In more recent history, cottage cheese (and cheese in general) became an easy solution to stretch the shelf life of milk that’s on its way out, before refrigeration was even invented. After years of cheesemaking, the cottage cheese we see on shelves today was born, using naturally occurring bacterias instead of rennin.
smiling girl in pink and white stripe shirtPhoto by In more recent history, cottage cheese (and cheese in general) became an easy solution to stretch the shelf life of milk that’s on its way out, before refrigeration was even invented. After years of cheesemaking, the cottage cheese we see on shelves today was born, using naturally occurring bacterias instead of rennin.
Love the idea of a bridal jumpsuit, but don’t want to commit to it on the big day? Getting married at a country club, but know you’re a cottagecore girlie at heart? Let your personal style shine here! From one bride-to-be to another, here are the best white outfits to wear for your engagement photos.
Love the idea of a bridal jumpsuit, but don’t want to commit to it on the big day? Getting married at a country club, but know you’re a cottagecore girlie at heart? Let your personal style shine here! From one bride-to-be to another, here are the best white outfits to wear for your engagement photos.
low angle of pink flowering tree
Photo by Love the idea of a bridal jumpsuit, but don’t want to commit to it on the big day? Getting married at a country club, but know you’re a cottagecore girlie at heart? Let your personal style shine here! From one bride-to-be to another, here are the best white outfits to wear for your engagement photos.
selective focus photography of jolly woman using peace hand gesture
Photo by Brooke Cagle on Unsplash
Love the idea of a bridal jumpsuit, but don’t want to commit to it on the big day? Getting married at a country club, but know you’re a cottagecore girlie at heart? Let your personal style shine here! From one bride-to-be to another, here are the best white outfits to wear for your engagement photos.
a person holding a plate of food
Photo by Love the idea of a bridal jumpsuit, but don’t want to commit to it on the big day? Getting married at a country club, but know you’re a cottagecore girlie at heart? Let your personal style shine here! From one bride-to-be to another, here are the best white outfits to wear for your engagement photos.
The Great Report
2020 Global Report Sheet
For us all today it is a sunny day because of the start of the holiday. Tashi (Zendaya) is a pro tennis player-turned-coach who's determined to turn her husband Art (Mike Faist) into a champion. She enters him into a challenger competition but things take a turn for the dramatic when they find themselves against Patrick (Josh O'Connor) — Art's former best friend and Tashi's ex.
Tashi (Zendaya) is a pro tennis player-turned-coach who's determined to turn her husband Art (Mike Faist) into a champion. She enters him into a challenger competition but things take a turn for the dramatic when they find themselves against Patrick (Josh O'Connor) — Art's former best friend and Tashi's ex.
woman taking photo of high-rise building beside road
Photo by Tashi (Zendaya) is a pro tennis player-turned-coach who's determined to turn her husband Art (Mike Faist) into a champion. She enters him into a challenger competition but things take a turn for the dramatic when they find themselves against Patrick (Josh O'Connor) — Art's former best friend and Tashi's ex.
closeup photography of woman smiling
Photo by Tashi (Zendaya) is a pro tennis player-turned-coach who's determined to turn her husband Art (Mike Faist) into a champion. She enters him into a challenger competition but things take a turn for the dramatic when they find themselves against Patrick (Josh O'Connor) — Art's former best friend and Tashi's ex.
Choose a nice headline
Tashi (Zendaya) is a pro tennis player-turned-coach who's determined to turn her husband Art (Mike Faist) into a champion. She enters him into a challenger competition but things take a turn for the dramatic when they find themselves against Patrick (Josh O'Connor) — Art's former best friend and Tashi's ex.
girl with paint of body
Photo by Together
Tashi (Zendaya) is a pro tennis player-turned-coach who's determined to turn her husband Art (Mike Faist) into a champion. She enters him into a challenger competition but things take a turn for the dramatic when they find themselves against Patrick (Josh O'Connor) — Art's former best friend and Tashi's ex.
A nice particle
Tashi (Zendaya) is a pro tennis player-turned-coach who's determined to turn her husband Art (Mike Faist) into a champion. She enters him into a challenger competition but things take a turn for the dramatic when they find themselves against Patrick (Josh O'Connor) — Art's former best friend and Tashi's ex.
Today is a great day to sell a watch...yet all that we are about to discover about telling time is amazing.
Watch best one
Photo by Yash Parashar on Unsplashsilver and white round analog watchThis is the best watch that money can buy for all that's needed. This is the best watch that money can buy for all that's needed. This is the best watch that money can buy for all that's needed. This is the best watch that money can buy for all that's needed. This is the best watch that money can buy for all that's needed.
Watch nice two
Photo by Andrik Langfield on Unsplashpocket watch at 3:55Let us have a beautiful product description. Change of the product description.
Let us celebrate these watches for all of mankind to be honored and used. Let us celebrate these watches for all of mankind to be honored and used. Let us celebrate these watches fo us celebrate these watches for all of mankind to be honored and used.
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Let us celebrate these watches for all of mankind to be honored and used.
This is a particle headline
When we have a particle headline it is one that we use for particles so that we can show that it's a particle.
silver sports coupe on asphalt roadPhoto by Chosing a particle
Let us start to choose a particle for always and use it everytime.
Let us celebrate these watches for all of mankind to be honored and used.
