Below is a link to a great seminar recording by John Berardi, PhD, CSCS, from Precision Nutrition, on Nutrition and the crap that is out there. It is a realistic look at eating and nutrition; a great and simple approach to changing your life, health, and diet.
It is a powerpoint with audio lecture for about 42 minutes. It is a bit long. I took notes below on what I found most important and intriguing, but taking the time for the whole lecture is worth it.
This is important and helpful for anyone to listen and from which to learn. Whether you are trying to monitor your own nutrition, looking for a nutrition plan that will work for you, looking for a dietician, or helping guide others with their nutrition. It is mostly based on athletes, but the principals and message can and should be applied to anyone.
Changing nutrition and eating habits is about a progression. You can’t go right from a torn ACL to playing sports in 1 week or 4 months. You can’t go from never performing a deadlift to being able to deadlift 2x your body weight a week. You can’t run a marathon without a slow training progression over months. This is also true with nutrition. You can’t go from never being on a nutrition plan to full force with a strict diet, it will never last. You can’t just follow something that other people are doing by jumping right in, it won’t work.
You have to take into account- goals and lifestyle – how much are you able to cook? do you have to eat out a lot? do you like to eat out a lot? who cooks for you? do you eat breakfast? do you eat lunch?…You have to really know yourself or your clients.
Nutrition has to be individualized. Pick a few of the most important aspects to focus on at first – ones that will make the biggest impact. Once that becomes easy and habit, then progress.
Every approach breaks eventually. Limiting factors that are removed, will no longer be effective. Therefore, the most limiting factor is constantly changing and evolving.
So, here are some very simple steps that everyone can perform to improve their nutrition intake, therefore improving
Step 1: Identify and Remove Nutrient Deficiencies
– Complete overhaul of a lifestyle and habit is unsustainable
– Rarely fixes what is wrong in the first place
– Almost everyone’s diet is going to be deficient in something
– Deficiencies can manifest in changes with metabolism, poor attention
– Nutrient Adequacy Leads to improvements with:
– Energy, appetite, strength, endurance, mood, central nervous system function, and learning
– Most common Deficiencies
– Water (low-level dehydration)Vitamins and minerals
– ProteinEssential fatty acids
– This snack will help address all of these deficiencies:
Supershake (mix in a blender):
1 cup Almond Milk1 cup of ice1 cup frozen berries
1 cup spinach1 tsp fish oil1 scoop of protein powder
1 multivitamin capsule and a handful of mixed nuts.
– Keep in mind…this is just and example –
Step 2: Adjust food amount (calories) and type (macronutrients) – have to be quality foods
– The goal is to achieve calorie control without calorie counting
– Counting is disgracing, annoying, and often wrong
Baseline Recommendation for portion sizes for a meal:
Male Athletes Female Athletes
– 2 palm portions of protein- 1 palm portions of protein
– 2 fists of veggies- 1 fist of veggies
– 2 cupped hands of carbs- 1 cupped hands of carbs
– 2 thumbs of fats (about 2 tbsp of olive oil)- 1 thumb of fats (about 1 tbsp of olive oil)
Easy way to get calorie control without counting calories.
Step 3: Fine-tune the details (frequency, timing, cycling)
– Most people will not have to go here
“Meal frequency doesn’t matter! As long as you eat the right foods at the right amounts, meal frequency
is a personal preference”
Worrying about pre/during/post workout nutrition only really matters for those training for maximal muscle adaptation, and training with high volumes and intensities….or if the rest of the diet is really bad. It doesn’t really matter for the recreational weight-lifters and exercisers.
(all notes are summarizing and my interpretations from video on PrecisionNutrition.com: http://www.precisionnutrition.com/broken-diet-seminar)
These are steps we can all incorporate in our daily routines, and I urge us all to do so (if you aren’t already). And if you feel like you can’t do it on your own, seek assistance from an expert.
When you eliminate deficiencies, people start working like they ought to, like they should, like we expect them to. And when deficiencies are rampant in the body, things don’t work as well.”