Hello dear community,
Next, I would like to discuss the topic - nutrition.
Since every human being is an individual, flat-rate answers are as unimportant as an open window at 45°C. That's why I tell you how it's easiest for me to deal with the diet adjustment.
Unfortunately I'm perfectionist, so it's hard for me to start training, or diet, without any plan. What questions should we ask ourselves in this regard?
Question 1 - How much time can / do I want to invest?
If you want to personalize every day, you need a lot of time. I am very modest and usually make a plan for the whole month. It's easier to plan when shopping, and easier to remember - but it can quickly become one-sided for some.
If you take 30-60 minutes at the end of the month to write down what you want to eat next month - you save 5-10 minutes of thinking every day. Perhaps there are people among you who have kcal, protein, carbohydrates and fat from countless foods in mind, or a great app that will show you in seconds. I think that not many of you are a walking nutritional chart, and since most of these apps will make macros available to you after subscribing to the premium version, this too will be rare.
Compared to 60 minutes, even 5 minutes a day take 150 minutes a month. Even if you prefer to create weekly plans, this will pay off in time.
On your shopping trip, I would advise you to buy all the food that is longer lasting (like rice, potatoes, etc.) as a monthly stock.
Question 2 - How do I calculate my basal metabolic rate correctly?
In order to calculate the basal metabolic rate correctly, one needs the following information.
- height, weight, age and gender
- Performance turnover (daily, low, average or much physical effort)
- Goal: lose weight, maintain weight or gain weight
Question 3 - What is the ideal distribution of macronutrients?
Protein - Carbohydrates - Fat
Again, there are many different theories about how the perfect division should be, but a generalization is not a good solution. Because what works well with Megan, does not necessarily have to work well with Christian.
The most important question that arises here is which macronutrients can my body process better / worse!? But to answer this question, you either have to do a blood or DNA test (which comes at a cost), or try out, document and analyze everything in your diet. This process is not easy and can take a long time.
Of course, most do not want to do expensive testing, or try to swing back and forth for 1 year until they understand how their body is ticking. That's why there are of course a few standard recommendations with which you can just start.
For this purpose, the following parameters would facilitate the division
- What body type do I have (ectomorph, mesomorph, endomorph)
- Which diet would I like to try (LowCarb, LowFat, CarbCycling, etc.)
Question 4 - What should I pay attention to?
Not only because of the training, but in general you should be careful to drink plenty of fluids. Best water, because there you can save a lot of kcal, which otherwise swallowed by the way with a sugar-like drink. A minimum recommendation here is 1.5L for an adult, but it does not hurt to drink 2L. On training days, especially if you sweat a lot, you should drink at least 2.5 to 3L.
Finally
I do not want to kill you with overlong theory and try to explain some things and not go into too much detail.
If something is unclear to you, or you personally need help with your calculations, just get out of it!
Do not be afraid to ask me questions!