19/01/2023
If you've read ROAR (or follow me here!), you know that I talk a lot about nutrition. Nowhere do I recommend counting calories. This is because the quality of food is SO much more important than calories.
The entire low-fat debacle was based on the fact that fat is more calorie dense than carbs or protein. Fewer calories = leaner? ‼️ WRONG. ‼️ We instead started eating empty calories that didn't satisfy us...and we got heavier.
Higher-calorie foods such as nuts, avocado, olive oil, etc. are exactly what you need to be healthy and lean. Plus, research shows that the mental effort of counting calories can cause stress, fatigue and burnout and often leads to bingeing.
Here's what I DO recommend when it comes to nutrition:
👉 Eat low on the food chain (aka eat food that you recognize as food from the earth!)
👉 Time your intake - don't go into a workout totally fasted (especially in the morning), and make sure to refuel with protein in the 30-45 minutes after exercise.
👉 Maintain a base - Aim for about 3-5g/kg of good-quality carb intake each day (grains, fruits, veggies, low sugar bread); with around 1.8-2.0 g/kg of protein; increasing these with workout demands
👉 Focus on body composition, not weight on the scale
It was so fantastic to read the comments on the last post from people who committed to eating more/fueling with quality foods and have been reaching new goals! 👏 I'm so proud of you - let's make 2023 the year of STRONG 💪
