To achieve your fitness goals, on top of training hard and working out, it’s important that you consider your nutrition and diet.
It’s easy to set yourself key exercise regimes, but have you considered meal planning? It’s probably something you’ve put to one side, especially with a busy lifestyle and schedules. However, it’s really important and not really that difficult.
You will need to sit down and work on this plan a little in the beginning but taking time to outline your meal plan can result in saving time in the future, as well as health benefits across the board. Meal planning provides a base to give your body the most out of your training, as well as the building blocks you need for sustained anabolism and development.
Initially, you’ll need to do a little bit of maths to determine the right amount of carbs, energy, protein and fats for your body type and aims. You’ll need to calculate these requirements by considering a number of factors including age, sex, activity levels and weight goals. Never fear! New Zealand’s Punch Supplements have done much of this hard work for you – head over to their website for some informative tables that cover a variety of ages, weights and aims that you can base your meal plan on.
Once you’ve got that information, break it down into individual meal portions per day. What you decide is up to you, but it’s often recommended you should consume 5-6 meals a day instead of the standard 3-meal tradition. Total energy requirements will differ between individuals and while there’s some math involved, personal preference must also be taken into consideration.
There are also some general golden rules to execute any meal plan by: avoid take away foods, be sure to incorporate protein in all meals and remember that carbohydrates are good as they improve protein utilisation and maintain blood sugar levels.
It’s also important that you stick with your meal plan by thinking ahead and writing shopping lists, bulk cooking, eating fibre and taking supplements. For a stack of further information and other great tips, check out the Punch Supplements meal planning article.
Hunt and gather and get healthy! That’s the message behind the increasingly popular Paleo diet, a nutrition plan based on our ancestor’s presumed food intake. Sure, we’ve all heard that name bandied about but what exactly does it involve?
Based on the belief that our genetics have hardly changed since the dawn of agriculture 15,000 years ago, this diet champions eating only foods that were available during Paleothic times. As part of this regime, meals are based on a rotation of fish, meat, eggs, vegetables, fungi, roots, nuts and a little bit of fruit only. Unlike some other diets (like the raw food diet), you can cook your food without restrictions.
The Paleo plan does however exclude all dairy products, grains, potatoes, legumes, refined salt, refined sugar, and processed oils from meals. Also known as the “Stone Age” or “cave man” diet, the Paleo diet takes it back to basics. Paleo enthusiasts argue that humans that switch back to these eating habits have shown increased health outcomes compared to various widely recommended diets.
Encouraging people to eat more protein, no processed food and fewer carbs isn’t a bad thing, but the Paleo diet in its extremes remains a controversial topic among dieticians and anthropologists alike. Modern lifestyles differentiate greatly from that of the Stone Age, so it’s important you do your research and consider how you can adapt the Paleo diet to suit you.
If you’re on the hunt for sage advice, www.punchsupplements.co.nz offers some balanced and in depth information on the pros and cons of a Paleo diet. They also promote wellbeing and a healthy lifestyle over fads and extremes, so this is a highly informative resource – gather the facts up.
There are obvious benefits to a Paleo nutritional template, but you don’t want to turn into a grunting caveman – that wouldn’t work in today’s busy world. Forage for a little more information and be sure to strike a balance that works for you.