Ok let's talk about one of my favorite hobbies...eating. I'll be the first one to admit that I'll have my fair portion of sweets during the week but I never gain weight. This is because a healthy eating habit is not about eating perfect for every meal, it is about healthy eating over the long haul. First off, guys don't diet, women diet. Dieting sounds like we have to eat carrots and water for every meal....screw that. We are men. We need food and if you work your tail off in the gym like you should be then you need even more food. Sounds good eh? I know that in the world of organic this and low fat that it's tough to know what is really good for you and what is a load of crap. Well you're not alone. It is difficult to distinguish the foods packed with nutrition from food that sounds all well and good but in reality is not worth its weight in dog excrement. Always remember this: GARBAGE IN AND GARBAGE OUT. In other words, if you eat poorly your going to look and function poorly...period!
Eat more often. Metabolism is the body’s furnace that burns fat off your body. The best way to keep your metabolism cranking is to feed your body often. Eat five or six small quality meals each day and I promise you’ll see results in energy and weight loss. Take me for example: I weight 200 pounds so I need about 2,000 calories for my body to maintain its current weight. If I eat 5 meals each day, that breaks down to 400 calories for each meal. If you add workouts in there, you are going lose weight… you have to lose weight.
Fat is good. Yeah I said it, fat is good for you. I know your probably saying hey Clay....uh...did you catch a arrant tee-shot to the back of the head? No, my head is fine and yes certain kinds of fats are good for you. Fat can be categorized into good fat and bad fat. Real complicated right? Come on guys stay with me here. I'll break it down real simple for you: unsaturated fat- good, saturated & trans fat- bad. Great sources of good fats include: organic peanut butter, peanuts, almonds, cashews, fish, and olive oil. Sources of bad fats include: whole-milk dairy products, fatty meats, hydrogenated oils, fried foods, ice cream, butter, cakes, and lard. So next time you look at the label of a bag of peanuts and the high total fat content, don’t panic, notice the saturated vs. unsaturated fat breakdown. Remember certain fats are good….just make sure you know what kind of fat your eating.
Eat breakfast, I don't care how busy your mornings are, eat. I've talked with a lot of men who say they are not hungry in the morning or they are too rushed in the morning to eat breakfast. First, if you don't have time to eat in the morning...stop being lazy and get up 10 minutes earlier. Second, just because you're not hungry doesn't mean you shouldn't eat. There are tons of breakfast bars out there that you can chow down on, on the way to work or as your getting ready and all you have to do is peel off the wrapper. My only advice in picking a bar to eat for breakfast, make sure it has at least 15g of protein in it. I'd venture to say that 75% of breakfast bars on the shelves today are straight carbs and sugar. So check the label, look for the protein content above 15g and you'll be golden. Here's a tip and it’s something that I do all the time: take a bowl of your favorite whole-grain cereal (with nonfat milk), stir in a scoop of chocolate protein powder. It's like having cereal with chocolate milk and it tastes great!
Protein is not just a supplement, it's a complement. It is directly responsible for muscle growth and repair. All too often protein gets a bad rap for being something that is bad for you. The guys who are saying that protein supplements are bad for you are the guys who are wondering why they workout out but never see any results. It's simple science that holds true for humans as well as anything else that lives on this earth....you have to have eat to grow. Sorry folks, muscle doesn't grow itself, you have to supply it with the necessary nutrients. If your not supplementing protein after your workouts, your just spinning your wheels in the gym. Take somewhere between 25-45 grams of protein 30 minutes after your workout for optimal results. Taking excessive amounts of protein all at once (50grams or more) is a waste and puts strain on your kidneys. The body can only absorb so much protein at one time and the rest is passed out through your urine. If you haven't supplemented with protein before you will notice that your urine has a stronger odor for a few days afterwards. Don't worry about this, it is just excess urea which is a by-product of protein breakdown. Drink plenty of water to help the protein absorb into your body and flush out the waste.
Water…yeah that stuff you shower with…you can drink that too. I know it is not the most exciting drink but the benefits of drinking plenty of water are enough to make your head swim. Diet sodas are ok but limit them because they are basically carbonated syrup water. Think about that every time you toss back a coke. Not sure if you are getting enough water everyday? The basic rule of thumb is this: if you thirsty, you’re not drinking enough water. Another little known fact is that caffeine is a diuretic which means that it causes an increase in urine production and thus water loss from your body. If you not a big fan of water and think it is boring, they make tons of flavored waters today. They also make powder packs that dissolve easily in water that add flavor. Just be on the lookout because some powders contain some caffeine. On a side note, there is one additional benefit of water that most men will probably appreicate so I will include it for your reading pleasure. Studies show that drinking plenty of water increases the a man's sperm volume. Guess what else is proven to increase sperm volume....weight training...sound famililar?
Caffeine- the good and the bad. Nearly 90% of American’s consume caffeine everyday! There are a number of sources that contain caffeine such as coffee, cola, tea, chocolate, and weight loss aids. Caffeine is considered addictive because it stimulates the brain. Caffeine in moderation is fine for you, having a diet coke for lunch or a coffee when you wake up helps stimulate your mind and get you focused on the day. On the other side of the equation, too much caffeine is not good for you. Taking too much can lead to dependency, anxiety, headaches, and tension just to name a few.
Carbs are your friend. Carbohydrates are necessary for your body to breakdown and use for energy. In the simplest form, carbs can be broken down into two categories: simple and complex. Which are which and how do they effect the body? Well simple carbs have their place in your diet but should be used sparingly due to their nature. The best time to eat simple carbs is approximately 30 minutes after an intense workout to help restore glycogen levels. Simple carbs are digested quickly by the body and thus do not keep you full very long. Examples of simple carbs include: fruit juices, white bread, ice cream, pasta, or anything containing a lot of sugar. Complex carbs on the other hand should comprise the majority of your diet. They are digested slowly by the body and thus keep you full longer. Examples of complex carbs include: whole wheat breads, vegetables, whole grain cereals, and almonds.
Fiber is not just for the elderly. The obvious benefit of fiber its role in keeping your digestive system regular. There are many other benefits to fiber that should make it a staple in your diet. Research actually shows that fiber can help prevent heart disease, cancer, and diabetes. Normally men should try to take down around 25-30 grams of fiber everyday. Now I know that most of you dont' come near that number so don't go overboard with the fiber all at once or you are going to have some serious gas! Increasing your fiber intake to normal levels will result in a little gas but it will go away so don't worry. Good sources of fiber include: carrots, cabbage, broccoli, spinich, peanuts, almonds, and whole-grain foods.
Omega 3 Fatty Acids have recently been at the forefront of modern nutritional articles. Numerous studies have been conducted that show there are numerous health benefits related to ingesting proper levels of Omega 3's. Studies show the benefits of Omega 3's include: joint health, healthly looking skin, inhanced brain function, reduced the risk of coronary heart disease, aid in maintaining healthly blood pressure and cholesterol levels. Whole foods that contain adequate amounts of Omega 3's include: salmon, natural peanut butter, grass-fed meats, and flaxseed. If you don't like those type of foods, there are also a host of supplements available that can help you get plenty of Omega 3's. Just check out your local GNC or in the supermarket in the vitamin aile.
