Training for a competition doesn’t just involve spending (few) hours in the gym. Those with experience know that nutrition is more important than exercise and the foods that we eat can have a tremendous effect on our well-being. You can workout until you are blue in the face, but if you then go on and have a burger and fries all of your efforts would have gone to waste.
So since this is an important part of general health and sports performance, my coach Adrianna always makes sure my meal plan is on point.
There are ways you can move incrementally toward fat and build muscle at the same time and it’s done by so called carb-cycling.
Here’s what she has to say about the importance of nutrition:
In planning one’s nutrition, you first have to determine what’s more important – fat loss or lean mass gain. Higher carbohydrate ratios help with lean mass gains while lower carbohydrate ratios tend to accelerate fat loss.Altering and optimizing your calorie and macronutrient (carbohydrates, protein and fat) intake has a big effect on your health and body composition. Monitoring and planning your nutrition can be simple, flexible, relatively easy to maintain and objective.Your macronutrient intake and food choices play a major role in your ability to lose fat, gain muscle, stay full, stay healthy and perform well in the gym or any sport.
Here are some of my regular meals and you can read below a bit more about my current nutrition plan.
Miranda’s current macronutrient split on a training day is: 30% protein, 40%fats and 30% carbs. This translates to 200g of protein, 100g of fat and 150g of carbohydrates. Calories are still fairly high at 2240, split into 6 meals and a post-workout protein shake. This is based on her LBM (lean body mass) and current training goals.