Building up from the inside out.
Building up from the inside out.By Maxine Presto
“Abs are made in the kitchen, not in the gym.”
This simple statement speaks to a much greater truth. What you put into your body defines its quality and appearance. Committing to a strict nutrition plan is the most crucial component of optimal performance and achieving your goals.
The first step is identifying what you already have in your kitchen. While surveying your refrigerator and pantry, be mindful of the packaged items; they likely contain little nutritional value. In order to thrive and recovery quickly, during and after your workouts, you’ll need high-quality carbohydrates, proteins, and fats; the sources these macronutrients come from should be alkaline, vitamin and mineral-laden, and fiber-rich. Salt, simple sugar, and dairy – ditch ‘em. Instead, stock up on nutrient-dense and fresh ingredients that you can make into complete meals.
Green vegetables, legumes, nuts, seeds, pseudo-grains, and fruits are efficiently used as energy by the body and will provide complex carbohydrates for fuel, protein for repair, and healthy fats to maintain a active metabolism. Not to mention, you’ll get a healthy dose of fiber to keep you full and antioxidants to prevent inflammation. The most commonly recommended daily breakdown of macronutrients is 40/40/20: carbohydrates, proteins, and fats, respectively. Pay special attention to the food you consume before and after your workouts as well. 30-60 minutes before your workout, consume a complex carbohydrate for easily accessed energy. After you’ve challenged your body’s limits, you have a 60-90 minute window to consume a mixture of proteins and carbohydrates to replenish and repair.
Timing is everything and is quite often the greatest obstacle. Ideally, eating 3-4 times per day will provide you with enough opportunities to meet your caloric and nutrient requirements. If your goal is to gain weight, eat more; if your goal is to lose weight, eat less. Regardless of weight gain or loss goals, eat frequently and find a meal prep system that works for you. Dedicate one day per week and set aside 1-2 hours to chop, blend, and package your ingredients, meals, and snacks for the next six days. If you prefer to prep daily, make sure you start each day with a clear sense of what you’ll be eating, or if required to be flexible (lunch with colleagues, weddings, etc.), make sure your meal always contains a complex carbohydrate, protein, and greens, in order to ensure you are fueling and repairing simultaneously. Consider keeping lentils and quinoa on hand for a simple meal that packs a powerful protein-rich, quality-carbohydrate punch.
In order for your body to utilize these nutrients, expel waste, regulate body temperature, carry oxygen to your cells, and, overall, function, water should always be a daily priority. Keep in mind that if you’re thirsty, you’re already dehydrated. In order to determine your hydration needs, take your body weight and divide in half. This is the number of ounces you should consume each day. If you’re workout is particularly demanding, be sure to hydrate along the way and add more water to your day. Invest in a reusable 1L water bottle that will allow you to easily transport your water with you wherever you go and track how much you’ve consumed throughout the day.
Remember: eating nourishing foods and drinking plenty of water is the key to optimal performance and strength.
Maxine Presto is a plant-based competitive runner and NASM Certified Personal Trainer. Maxine is also the host of the Core Trainer for Distance Runners podcast.
