Is Healthy Eating Making You Gain Weight?

Thomas had a quick chat yesterday on healthy eating, and how it might not be in line with your goals, if you’re not careful that is!

One gent also had a question about nutrition with regards to getting ready for a marathon after completing several half marthons, and we’ve posted the reply to his post below the video!


Diets can vary from person to person, but in general people training for endurance events are going to need more carbohydrates in their diet.
Low carb/ketogenic diets do not, in general, work well for people in endurance sports.

Protein will be used during muscle building and recovery, and carbs more so for your energy source. Fats are important for general hormonal function, but you’ll usually not find it’s lacking, some Omega 3’s or Fish Oil however would be highly recommended.

Most athletes find that eating a large amount of protein before a run will make them feel lethargic, as it’s much more difficult for the body to break down.
You would need to have more calories on your training days, focusing on a little more carbs before the training so your body has that energy handy, and protein after training/before bed, so your body has the time to process it and recover.
The general recommendation on protein would be 1.6 – 2g per kilogram of bodyweight.
EG, if you are 75KG, you should aim to be taking in between 120g and 150g of protein per day.

On the day of the competition and leading up to it, absoutely nothing wrong with having things like chocolate or sugars before a long run, and even not worrying about protein levels much in the few days leading up to the event.
It’s very well known among long distance cyclists to use things like Haribo or chocolates for this reason, they provide a lot of calories which is easy for your body to access, don’t take up much in your stomach, and during an event they will burn off those calories anyways.

It would be a great help for you to track your calories over a week or two, and see the patterns.
In general, focus on getting more calories on your training days, more of those coming from carbs before training, and less calories on your non-training days.
Losing weight whilst focusing on performance can be a fine line, if you are not overweight it would be a good idea to try not let the weight slip too low.
People generally don’t perform well at low levels of bodyfat, and it is an energy source to keep in mind.
It’s key to keep the training do-able and scalable, if you feel destroyed after every session, you may need to alter your training load OR diet to suit.
And definitely reduce the training load a lot in the week or two before the event, the work is in the months, not in the week before.
It’s best to have the body as rested and ready before the event, not still in recovery.

PS:

Forgot to add the general recommendation for carbs during marathon training is between 7g and 10g per KG bodyweight, but again, take this as more an indicator, as my previous East German Fencing coach Uwe Proske used to say:

“Tomas, you must listen to your body!”

Vitamins!

We had a lot of people asking about our talk on Vitamins last week, so we’ve decided to put up our notes here so you can read them for yourself, which can be a bit easier than scrabbling to write it all down as Thomas rattles through it!

The video is also here again if you wish to watch, and the notes are below the video!

VITAMIN D

Bone health, good for the immune system, decreases likelihood of getting sick. Keeps our bones strong by helping us absorb calcium, can be hard to get from food.

Foods: Fatty Fish, Egg Yoks, Milk & Juice, Sunlight

RDA: 600 IU // 15 micrograms (Males 19 – 50)

 

MAGNESIUM

Nervous System. Can aid sleep. Helps to regulate muscle & nerve function (can help cramps).

Foods: Spinach, artichoke, beans, brown rice, nuts

RDA: 300mg

 

CALCIUM

Strong Bones & Teeth

Foods: Milk, Cheese, Yoghurt, Salty Fish, Broccoli & Kale, Nuts, Beans

RDA: 1000mg

 

VITAMIN C

Good for immune systems

However, observed effects in a 2013 review of 29 studies over 70 years found questionable for colds but possibly useful for brief periods of severe physical exercise. Will increase chance of kidney stones (above 2000mg), and increase iron absorption.

Foods: Oranges, Broccolli, Spinach, Potatoes

RDA: 60mg, moving towards 100mg

 

ZINC

Low in older people and anyone under stress, supports the immune system. The mineral seems to interfere with the replication of rhinoviruses, the bugs that cause the common cold. A 2011 review of studies, researchers looked at people who’d recently gotten sick and had started taking zinc. They compared those people with a group that just took a placebo. The participants on the zinc had shorter colds and less severe symptoms.

Foods: Oysters, Grass Fed Beef, Spinach, Organ Meats, Sardines, Brown Rice

RDA: 5 – 10mg

 

IRON

Increased Energy, better brain function, healthy red blood cells, essential at times of development

Foods: Red meat

RDA: 18mg

 

OMEGA 3 / Fish Oils

Blood fat (triglycerides): Fish oil supplements can lower elevated triglyceride levels. Having high levels of this blood fat puts you at risk for heart disease.

Rheumatoid arthritis: Fish oil supplements (EPA+DHA) can curb stiffness and joint pain. Omega-3 supplements also seem to boost the effectiveness of anti-inflammatory drugs.

Depression: Some researchers have found that cultures that eat foods with high levels of omega-3s have lower levels of depression. Fish oil also seems to boost the effects of antidepressants and may help the depressive symptoms of bipolar disorder.

Foods: Salmon, Mackerel, Tuna, Sardines

RDA 1 to 1.6g

 

VITAMIN E

Popularized for its supposed ability to protect against cancer. But a large 2011 study of close to 36,000 men found that the risk of prostate cancer actually increased among men taking vitamin E compared to men who just took a placebo. A 2005 study linked high doses of vitamin E with an overall higher risk of death. So if you’re looking for more vitamin E, make yourself a fresh spinach salad and skip the pill. Dark greens are rich with this it.

 

VITAMIN B3 (Also known as Niacin)

A large 2014 study of more than 25,000 people found that putting people with heart disease on long-acting doses of the pill didn’t reduce the incidence of heart attacks, strokes, or deaths. Plus, people in the study who took niacin were more likely to develop infections, liver problems, and internal bleeding than study participants who took a placebo.

 

PROBIOTICS

The $38-billion probiotics industry hasn’t yet demonstrated that pills designed to support the good bacteria in your gut actually make a difference in any significant, measurable way.

Eat some yoghurt…

Devlin’s Transformation

Devlin here is one of the guys who’s came to us in recent months, and has made one hell of a difference in a short amount of time!

We love to see guys come in, take the advice on board, and make changes.

Devlin was honest from the get go, and more than willing to take advice on board.
Because if we don’t know where you’re starting from, we can’t give the best you deserve!

His own words say it all:

“Before I came to Foundation, I was lot more tired, I wasn’t happy with the way I looked, was tired all the time, my mood was never great.

At the start it was hard, but it was nowhere near as hard as I thought it would be.
Dead sound, attention to detail is ridiculous.
Even though it’s a group of 4, I like how it feels like you’re getting one on one attention, there’s that level of care in it.
It’s all individual to each person’s needs and goals.
I’m more active and happy, better mood all the time, not getting as pissed off!
It’s a great confidence boost!

I found the routine had a knock on effect on my day to day life in a really positive way, really forced me to get everything organised.

Before I’d just slump out of bed and struggle in to work, now I’m straight up out of bed, with everything ready the night before, more able to tackle the day ahead.

There’s no need to think twice about it, go for it!

I must have spent close to two grand on gym memberships throughout the years, went a total of 10 or 12 times, but as soon as I started coming to Foundation Fitness & Therapy I haven’t missed a single session.

I found them really accommodating, if anything ever came up they would always switch things around so I wouldn’t miss out on any sessions.

Because there’s the routine and there’s someone waiting for me, it doesn’t feel like it’s my time, but the coach’s time as well as the other guys training there that I’d be wasting by not coming.”

If you want to make a change like Devlin, call us on 091-766681 to arrange your first steps, and even easier with our no obligation two week trial!

Lose weight and still eat the things you love?

Six Pack?
Chips?
Supermacs??

How does it all work ??

As you probably all know, we’ve had the infamous Neil Molly in our gym of late, and when he said he wanted his garlic and cheese chips from Ireland’s favorite fast food restaurant, we of course said yes!


How could we say such a thing, are we not impeccable champions of health, the search for the perfectly balanced lifestyle, eating only the finest of organic and fresh grown ingredients in our back gardens, with the best of renewable energy, whilst reading classical philosophy and listening to Mozart?

Sorry to break it to you, we are in no such way inclined.

Life is for living, the idea of telling someone that they can never have something for as long as they wish to be healthy, and burden them with guilt for even thinking of it, is not fair to anyone, and going to grind down everyone.

Are we trying to say that you should eat whatever fattening foods you desire for breakfast, lunch and dinner everyday of the week?
Of course not, everyone knows that would be a recipe for disaster.

But there is absolutely nothing wrong with enjoying your food, on occasion, when it fits in with your plan.

And that is what it’s all about, having a plan.
Molly planned his fix – as you can see by watching back previous videos, he eats very well when he is out and about, for his breakfast each morning, and in doing so he continues to shave off the pounds and tone up.
He had well earned his treat, and it’s all the better for it.

The way you eat should be a lifestyle you can maintain over the long term.
There’s nothing wrong with having something you enjoy, now and again, as long as it’s in line with what YOU want.
Molly is having ONE portion of chips and going out one evening this week, and the rest of his week will be pretty on point.
This is because he is actively trying to tone up AND lose weight right now.
With these choices, he can enjoy something quite regularly.

What a lot of people fail to realise is changing your diet to be super/ultra clean and healthy, and then rebounding after a few weeks to the way you USED to eat, is only going to bring you back to the way you were before the diet. The term usually applied to such endeavors is yo-yo dieting.
It just happens to be a healthier yo-yo.

So small changes, and small treats.
Keep it under control.
Step by step.
That’s how you get there.

 

Want to know more?

Why not try our trial program, exclusive to new clients.

Phone us on 091-766681, or click here to read more…