NUTRITION FUNDAMENTALS, Study notes of Nutrition

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NUTRITION FUNDAMENTALS AN INTRODUCTORY NUTRITION HANDBOOK FOR NOVICE- INTERMEDIATE LIFTERS AND NEW TRAINERS Written by: Danny Matranga, BS.c CSCS TABLE OF CONTENTS Aout This Book 3 Why People Diet 4 The Big Three 5 Energy Balance 6-7 Macros 8 Protein Carbs Fat Macro Cheat Sheet Fiber Vitamins Minerals 9 10 11 12 13 14 15 How to Calculate Your Macros A Note on TDEE TDEE calculation + Surplus/Deficit Calculating Macros Tips/Tricks Flexible Dieting Supplements Disclaimer Works Cited 16 17 18 19 20 21 22 23 24 LET'S TALK ABOUT THREE Nutrition for Fat Loss Nutrition for Muscle Gain Nutrition for Performance As mentioned on page four, the reasons people are changing their diets nowadays are seemingly endless That being said, and with respect to the many nuances of nutritional science, we will only be covering three nutritional protocols: ENERGY BALANCE Energy balance is defined as "the relation between intake of food and output of work (as in muscular or secretory activity) that is positive when the body stores extra food as fats and negative when the body draws on stored fat to provide energy for work." From a BODY COMPOSITION standpoint, calories are king and macronutrients (protein, carbs, and fat) are queen (more on those on page 8). To put it succinctly, positive energy balance is a state of having a higher calorie input than needed - the resulting calories will be stored as tissue (fat and muscle). Negative energy balance is a state of having a calorie intake below what is required for bodyweight maintenance. Body fat is used as fuel for various functions while in negative energy balance, otherwise known as a calorie deficit. To achieve peak physical performance, it is recommended athletes avoid being in a calorie deficit. The more fuel you have to do and recover from work, the better - so long as body composition stays within a range that is optimal for the individual's sport. For those looking to be leaner, a calorie deficit will be required for fat loss.  Muscle can be gained at any calorie intake, but it is easier in a mild calorie surplus. I have had the best luck with clients with a mild surplus of 300-500 calories. Gaining muscle in a deficit or at maintenance is much easier for new lifters. From my experience, it is VERY sub-optimal for intermediate to advanced lifters. It is for this reason many people alternating cycles of "bulking" and "cutting". Remember, any large scale change in the physique requires changes in energy balance to some degree. Let's review the energy balance with some visuals on the next page. We will cover macros on page 8. Energy balance illustrating a calorie deficit, tipping the scale in favor of weight loss. Energy balance illustrating a calorie surplus, tipping the scale in favor of tissue gain. Energy balance illustrating calorie maintenance. Bodyweight will be maintained. CALORIES EATEN CALORIES BURNED CALORIES BURNED CALORIES BURNED CALORIES EATEN CALORIES EATEN CALORIE DEFICIT CALORIE SURPLUS CALORIE MAINTENENCE FAT GUIDELINES AND SOURCES grass fed butter ghee olive oil nuts avocado Fats, or lipids, are vital for maintaining many key systems within the body. Beyond being integral for the health of our brain and cell membranes, they play an integral role in the production of hormones like testosterone and estrogen - to name a few. When designing a diet for optimal gains, protein must be adequate. The remainder of dietary calories can come from a blend of carbohydrates and fats. When calculating fat, I aim for a range of 20%-70% of total calories. The lower end of this range I have found to be great for people in glycolytic sports. The middle of this range is excellent for people looking to eat a balanced, easy to follow diet. The higher-end range works well for those who are sensitive to high levels of dietary carbohydrate. I often have clients set the range at around 0.3-05 grams/lb of lean body mass when looking to generate a rough starting place for grams/fat per day. Fat sources I regularly consume/keep around the house are: Energy systems used in training (are you an endurance athlete, or a powerlifter?) Recovery needs of the individual. Calorie needs of the individual. Personal preference when it comes to food selection. Rices Quinoa Potatoes Whole grain/sprouted grain breads Whole grain/sprouted grain cereals Oatmeal Flax Muffins Popcorn Carbohydrates are vital for recovery and managing the stress of training. They can also improve workout quality by providing energy to perform glycolytic (carbohydrate dependant) work. Once protein and essential fat have been established, the amount of carbohydrates and additional fat an individual consumes should come down to a few individualized factors: 1. 2. 3. 4. Carbohydrates play a vital role in replenishing muscle glycogen (a process known as glycogen repletion). When glycogen stores are full, muscles hold more water and can appear more full. This is why people often complain of looking "flat" when they are low- carb and or dehydrated. Carbohydrates are usually classified as "complex" or "simple". Complex carbohydrates require more digestive energy to convert to glucose (due to the size of the carbohydrate molecules and their fiber content). Simple carbohydrates or sugars are more easily broken down into sugars than complex carbohydrates. Most carbohydrates will markedly raise insulin compared to fat. Specific proteins also have a profound ability to raise insulin. While each individual will have a different insulin response to certain foods/carbohydrates, simple carbohydrates will usually spike insulin more so than complex carbohydrates. Carbohydrate sources i regularly consume/keep around the house are: CARBOHYDRATE GUIDELINES AND SOURCES PROTEIN CARBOHYDRATES FAT Chicken Breast Lean Fish Lean Beef  Protein Powders Egg Whites Rice Bread Potato Cereal Fruit Veggies Ghee Olive Oil Chia Seed Nuts Seeds Coconut Oil Grass Fed Butter bacon whole eggs steak cheese beans yogurt quinoa french fries avocados pastries nut butters protein bar pizza tacos MINERALS Calcium Sodium  Phosphorus Potassium Chlorine Sulfur Magnesium Iron Zinc Chromium Cobalt Copper Fluorine Iodine Selenium Molybdenum Minerals are inorganic substances required by the body in small amounts for proper function. Minerals support the development of things like muscle and bone, are vital for nerve function, and even play a role in things like hormone production and heart health. There are two primary types of minerals, macrominerals and trace minerals Macrominerals, as the name implies, are those required by the body in large amounts. Trace minerals are those required by the body in smaller amounts. You will hear a lot of numbers floated around as to just how many macrominerals there are. Some sources say 5, some 6, and some 7. I like 7. Here is a list of the ESSENTIAL nutrients (both macrominerals and trace minerals) the body needs. Macrominerals: Trace Minerals I find it easiest to get minerals into my diet from things like pink salt, nuts, greens, shellfish, and organ meats. HOW TO CALCULATE YOUR MACROS Eating to lose fat Eating to gain muscle Eating to perform The TDEE (total daily energy expenditure) The amount of the deficit or surplus. The actual macro breakdown. If you remember on pages 5,6, and 7, you will recall people have THREE primary fitness nutrition goals: 1. 2. 3. We also established that the first goal fat loss requires a calorie deficit. Both goals two and three above, muscle gain and performance, will likely be optimized by remaining in a mild calorie surplus. This makes things simple. For almost every single client, you will be working with this framework at some point. When it comes time to make a calorie and macronutrient-based plan of eating for yourself - you must piece together the following things: 1. 2. 3. Over the course of the next few pages I will share my favorite methods for doing all three of these things.  Before diving into all of that stuff though I would like to remind you a diet is only effective when adhered to. If you are making macronutrient-based dieting protocols for yourself or clients, that's great. All diets will be useless unless adhered to. Habits and discipline are the backbone of all fitness (and dieting) success. Start there. A NOTE ON TDEE BMR (base metabolic rate) Exercise expenditure (calories burned from exercise) NEAT (non-exercise activity thermogenesis) [think fidgeting, walking, tapping your foot] Thermic Effect of Food (the energy required to digest food) Before calculating TDEE, I would like to say the following. I have never been 100% accurate in the over 1000 or more times I have done this calculation. Why? Easy - all TDEE is, is an estimate. While the formulas you will read about in a minute are VERY accurate for most people - they are never exact. So, with that being said, be willing to make adjustments based on the feedback you are receiving from your body or your client. When calculating for total daily energy expenditure (TDEE) we are looking to establish the total calories burned by that individual in a given day, INCLUDING activity. TDEE is NOT BMR (base metabolic rate) or how much the body burns at rest. TDEE is comprised of FOUR primary things: 1. 2. 3. 4. Metabolic adaptation to weight loss: Implications for the athlete - Scientific Figure on ResearchGate. Available from: https://www.researchgate.net/figure/Components-of-total-daily- energy-expenditure-TDEEBMRbasal-metabolic- rate_fig1_260397860 [accessed 31 Oct, 2019] The components that make up TDEE do not vary from person to person. What does change is the actual percentage of TDEE each component comprises. NEAT has the most significant variation [4]. Person to person NEAT differential is a big reason why people appear to have so-called "fast/slow" metabolisms. TEF does not vary much. BMR and Exercise expenditure vary a lot depending on the person's size. These are factors that estimation cannot fully represent with 100% accuracy. This is why it is important to be flexible. That being said, here are the best ways to calculate TDEE with confidence. TIPS & TRICKS Once you have established macros, you have a few options as to how to track them. You can take the total number of each macronutrient and try to divide them evenly across the desired amount of meals that best suits personal preference. The method I like best is to ensure that the pre and post-training meal includes at least 20 grams of protein and 40 grams of carbs (that's 20 & 40 before AND after), with the rest of the macros being "hit" in a flexible manner as the day goes on. For clients who prefer a lower carbohydrate approach to dieting, I make a special point to include carbohydrates around training. If a client likes to train FASTED early in the morning, i recommend a higher protein and carbohydrate intake with their final meal to ensure they have high availability of fuel for training. If protein is hard to hit for a client (which it often is for general populations, individuals), shakes and bars are an option. BUT, they should be used as a last resort. For individuals looking to gain weight, but struggling to hit their calorie total for the day, liquid calories can be a godsend. I recommend nutrient-dense smoothies in this case. For those who feel hungry dieting on a lower number of calories, I like to implement a strategy to increase the intake of high fiber, high volume green veggies. Vegetables can increase perceived satiety [5]. FROM THE TRENCHES FLEXIBLE DIETING Better dietary adherence due to not feeling deprived. Increased participation in social events due to lack of extreme dietary rigidity. Increased enjoyment of food preparation due to unlimited food selection criteria. Lack of binging due to not having to truly say "no" to any one food or group of foods. Flexible dieting refers to a dieting strategy that touts no foods as being off-limits. For a long time, flexible dieting was also known as "if it fits your macros" or IIFYM for short. The two have become distinctly different over the years with IIFYM becoming its own style of eating altogether. Flexible dieting champions the power of choice and freedom. Common flexible dieting guidelines follow the 80/20 rule. This is to say that 80% of one's calories should be sourced from whole, minimally processed, nutrient-dense foods, and the remaining 20% can come from any food the consumer likes - so long as calories and macro targets are respected. In contrast, IIFYM largely champions simply hitting macronutrient targets regardless of where those macros come from. It is for these reasons I prefer flexible dieting although the nuts and bolts are mostly identical. Advocates of flexible dieting often report: It is for these reasons when I work with clients on dieting this is the ONLY strategy I recommend. It is not the only strategy I use, but it is my preference to start here and work toward a more intuitive approach to eating. SUPPLEMENTS Supplements are a huge part of the fitness industry. The two are inextricably linked. As of 2016, supplements represented a whopping 120+ billion dollar industry. To put this in perspective, in the same year, the health club industry was valued at only 80 billion. In my opinion, 85-90% of supplements are unnecessary. Those that I have found to be truly worth taking and that are supported by both scientific data and reputable anecdotes are listed below: Vitamin D3 * Creatine Monohydrate* EPA/DHA (fish oil)* Protein Supplements or Essential Amino Acid Supplements* Caffeine* *Dosages will vary based on individual's goals and nutritional needs. Magnesium* Vitamin C* Highly Branched Cyclic Dextrin (intra- workout carbohydrate)* Ashwaghanda* Beta Alanine*