It can seem overwhelming at times. You don’t know what to do first, is it correct and how do you know?
Let’s look at nutrition, it’s a minefield out there, where to begin?
Making Changes – What’s your output?
First off what are you outputting? Are you running three marathons a week or sofa surfing?
I’ve seen many people crash and burn who train hard then ramp up the routine. Say for a competition, they often neglect the nutrition which of course needs to meet training requirements.
So if you’re training as a hobby 2-4 hours a week. Then simply clean up your food, eat non processed food and cut out the rubbish, you know what that is.
Making Changes – Fuel source
Let’s be clear, I’m no expert though I do deal with lots of people training hard and helping them find the correct balance. We do ok.
I always start with this. What are your ratios of carbs, protein and fat?
We work on this for some weeks until we find good energy levels
Then we add fasting, super simple. Don’t eat after 6-7pm and breakfast 9-10am
Making Changes – Repair time
So while your fasting/sleeping your body has time to recover. This is when the important work is done.
Increase in muscle mass from fasting has been well documented and the evidence is available on that.
While fasting/sleeping your body goes through various stages of repair and recovery that are important if you are training hard. Even if you’re not, it’s important.
Making Changes – Takes time
This is where most fail. It takes time.
Let’s say you have been living in doughnuts and coffee for 10 years. Then every cell in your body has been created from that fuel source. It’s going to take time to change and the effects will be small over time. Sometimes so small you won’t feel it. That doesn’t mean it’s not working.
Every single cell in your body will regenerate in the next seven years. You are physically a completely different person. Eating well and looking after yourself is not a quick fix. Eat well for the next 10 years and every single cell you are made of has been made on a different fuel than the doughnut 10.
Hopefully you feel amazing, either way, you are building a Formula 1 car not a banger racer that you scarp after one race.