1. Don’t Lose Sight of The Big Picture: Calories
2. Get Your Protein Intake ‘Just Right’
However, when we get protein intake just right, we keep hunger at bay, recover better from our workouts, stimulate muscle protein synthesis (MPS) and cognitively perform at our best.
Even though there is no real upper limit, anything above 0.8-1.2g/lb of bodyweight just doesn't seem to offer any additional benefits to the points mentioned above. This also goes for the appetite suppressing effects meaning you're better off going with vegetables vs doubling up on the protein.
If you really like protein, then by all means have more but understand that you will have to reduce carbohydrates and/or fats to accommodate this which can be a negative if you're looking to maximise performance in the gym.
3. Don’t Be Afraid of Carbohydrates
4. Don’t Fear Fat
Aim to keep saturated fat on the lower end which equates to roughly 10% of your total calories.
5. Fibre is Your Friend
This allows for more stable energy levels throughout the day along with feeling satiated between meals. Shoot for a variety of fruits and vegetables to make up the bulk of your diet but if you're looking to add a serious fibre hit, the following are great sources.
- Potatoes (skin on)
- Kiwi fruit (skin on)
- Apples (skin on)
- Black Beans
6. Nutrient Timing
- Placing carbohydrates before bed may help you sleep. If you sleep better, you’ll recover better, have more energy and potentially have better appetite regulation.
- Placing carbohydrates before you train may help you train harder and you’re less likely to feel fatigued halfway through your session.
- Placing carbohydrates after you train will allow your body to dispose of the glucose by shuttling it into the muscle cell much more efficiently.
7. Stop Snacking
Outside of the additional calories though, snacking in and of itself is just a bad habit in general as you entrain yourself to be consistently grazing which has been shown to be detrimental to fat loss when compared with people who consume regular meals.