I started out fat and clueless.
The lessons I learned are different from someone, who grew up a star athlete.
- If you want to be fast, take tips from someone who figured out how to be fast
- If you want to lose weight, take tips from someone who lost the weight
- If you want to improve your healthspan, read Howard’s book!
Know your goal and choose your reference set carefully. So much noise out there.
- 360 days for health
- 5 days for performance
LOW can be better than NO
- Low glutten
- Low processed sugars
- Low manufactured food
Less, rather than total elimination.
Pay attention to the bloat. For me… cereals, pastas and breads
Bloat items are better swapped with something I tolerate. When I swap them, moderate the portion, add a protein source and mix in some veggies.
Pay attention to well tolerated energy sources. For me… rice, rice milk, quinoa, potatoes.
I use Protein differently:
- Protein with every meal
- No long gaps without protein
- ‘Recovery’ drinks across long training days – rice milk with protein powder
- Real meals between sessions – avoid gel hell
Protein, especially with good fats, moderates my appetite and keeps my digestion happy.
I tolerate it well but I’m careful not use as a sugar crutch.
There can be a lot of added sugar in dairy (especially “vegan” yogurts).
There is information in cravings and binges.
Cravings => usually a depletion signal. High-performance athletes need to train the ability to process food for fuel. Long sessions provide enough depletion, even when eating.
Binges => a sign of too much – too much intensity, too much stress, too much load.
To make progress with your body, and counter your binges/cravings, trade stress for the ability to lose fat.
A stable weight is a sign you have your act together.
Get to a stable, strong weight and stay there.
Effective nutrition is defined by what is not there:
Where to focus:
- Eat less sugar – sweeteners are everywhere. Do not restrict whole fruits, they fill you up and reduce processed food intake.
- Protein with every meal – all day long
- Incremental change – lifetime journey!
- Start by improving the quality of your non-training nutrition
- Appropriate levels of carbohydrate – fuel the burn
Don’t get hooked on brand names…
Just Keep Winning
- Podcast: Effective Nutrition (28′ segment at 1:39:09)
- Thread: How I Eat, with pics
- Thread: Training Nutrition
- Article: Nutritional Vigilantes
- Article: Losing Five to Ten
- Article: Chronic Endurance
- Article: Fasting
- Article: Big Guys Losing Weight
- Article: Damage Limitation Strategies
- Article: Getting & Keeping Your Desired Body