Finished with you the first part of the Precision Nutrition coaching program, here are some of the major points I’ve picked up so far. I will not bore you with cell structure, energy pathways and the roles of each vitamin and mineral. Like I said, just some of the major points:
- A good nutrition plan meets four criteria: 1) it controls energy balance 2) it provides nutrient density 3) it achieves health, body composition and performance goals 4) it is honest and outcome based.
- About 60-75% of the calories you burn over the course of a day are going to come from your resting metabolic rate, 15-30% will come from physical activity and 10% will come from the thermic effect of feeding. In regards to the thermic effect of feeding, protein will have a higher thermic response than fats or carbs, another reason for increasing protein intake when it comes to fat loss. Or another reason to drop your carbs.
- After the age of 25, people will lose an average of five pounds of lean muscle mass with each decade. With a loss in muscle mass, comes a drop in metabolism, both of which can be prevented through appropriate exercise and nutritional selections.
- Fat in your diet is not as evil as you think it is. Fat provides energy, it helps with hormone production, it forms cell membranes and provides essential fatty acids that the body can not make. Do not fear fat…unless it’s trans fat that is found in all your processed garbage foods.
- During periods of injury or sickness protein intake should be bumped up. At a minimum you should be striving to get in one gram of protein per pound of body weight. While at the same time a diet high in trans-fats, omega-6 vegetable oils and saturated fat will have inflammatory effects and slow down the healing process.
- If you’re following some type of plant based diet you have to be careful of deficiencies, particularly: vitamin B12, calcium, omega-3 fats and vitamin D.
- Type II Diabetes is what John Berardi refers to as a lifestyle related disease. It usually comes from being obese, having a sendenetary lifestyle and consuming a diet high in carbs. The use of prescription medication could be diminished, even eliminated through regular exercise, good nutrition and weight loss. Another thing in regard to diabetes, it goes hand in hand with cardiovascular disease.