Food.

Food. 

We all need it, and most of us like it a whole lot. 

Even though life can sometimes feel like it’s going at 1,000 mph, you have the ability to take the reigns of your own nutrition. Everyone is unique in their own little ways, so this involves some trial and error. Several factors contribute to your own needs. Just a few things to consider are your type and level of training, current/goal bodyweight, hormonal needs, diet restrictions/allergies, and any other things that are unique to YOU.

Some of it tastes better than others, and some of it needs tender love and care to taste a little better. But let’s do a favor for ourselves and others around us: quit labeling food as “good” or “bad.” Yes, some food has a higher fat, sugar, carbohydrate, etc. content than others, but it is your job to decide how different foods affect your own well-being. Believe it or not, there is a vast amount of autonomy in deciding how you eat. Here are a few questions you can ask yourself:

How does that food make your body feel? Sluggish? Bloated?

Maybe it tastes great, but then you get a sick feeling after eating it. Try limiting your intake. Also take a look at the ingredients, it could contain something that your body doesn’t like. Log the things that make you feel bad and see if there’s a common ingredient. Good news, there’s probably a substitution!

When you pay more attention to your nutrition, do you see a difference in your training?

Maybe you feel better when you track macros, or maybe you feel better training at a heavier bodyweight. Pay attention. Talk to trusted peers and coaches. Gain some insight and educate yourself.

Does that particular food elicit a particular emotion for you? How can you change that?

Maybe you feel guilty after eating a certain food, or perhaps for eating more than what you think is “okay.” We’ve all been there, but it is important to figure out why you’re feeling this way. It’s also important to figure out how often you’re feeling these feelings. If it is often, maybe reaching out and asking a trusted friend, coach, or professional is a good idea. Foods help your body move and grow, and tomorrow is a new day. You’ve most likely done a lot more throughout the day to contribute to some kind of greatness in this world, so give yourself some credit for the wins you had for the day. Let go of your one-track mind and chalk up to get ready for tomorrow.

What motivates you to keep track of your nutrition?

First and foremost, this is for you. Taking control over your own health is a gift to yourself, so give yourself a high-five because you’re becoming a healthier and more self-aware version of YOU. Family is also a common source of inspiration. Your kids, significant others, moms, dads, etc. all see the changes you make within yourself. A more empowered you is fun to be around, and the ones who surround you will value how important these things are to you. Our beloved pets also bring about a major source of inspiration; better nutrition can give you more energy to run around and take long walks outside with the furry friends!

Are you eating because you’re bored?

It’s a rainy day, and you just went to the grocery yesterday. Something salty sounds great, so you open that bag of chips, stand in front of the TV and realize you weren’t even hungry in the first place. Now, sometimes if you’re bulking for your sport, you just gotta eat to hit your goals for the day. Other times, this way of eating can steer us away from our goals. Prep food and have nutritionally-dense foods ready to go; consistency throughout the day makes it easier to know when you usually need food. Also, stay hydrated and listen to your stomach. 

There is a lot of freedom in being able to choose what you eat, and that can bring about some anxiety. There are so many choices, too many things being said, and lots of fad diets out there. Let this be your invitation to be really selfish right now; it’s all about you! You’re enabled with the power to fuel yourself each and every day, so get your grocery list ready.

To make this a little easier, we’ll outline the basics with macronutrients in mind. Micronutrients, supplements, and the finer details can be saved for another day. Remember, one step at a time.

Carbohydrates

People like to say these are bad, but these are incredibly important, especially if you’re a strength athlete. Carbohydrates provide good sources of energy and fuel our bodies. Good sources for this macronutrient are rice, pasta, fruits, vegetables, Clif Bars, oats, potatoes, quinoa, bread/bagels, etc. A good rule of thumb is to look at the ingredients; if you can’t pronounce them, then maybe you should do some research.

Fats

Our bodies need to ingest fats. These things can often be found in animal protein or other things that you can add to food. Good sources of this macronutrient are peanut butter, olive oil, yogurt, milk, egg (yolks), cheese, animal protein (steak, turkey burgers, bacon), etc.

Protein

Now, as a strength athlete, this is VERY important. This is also very individualized, since proteins have a lot of different tastes, preparations, and difficulties to procure. Some suggestions are chicken, pork, beef, turkey, lamb, eggs, egg whites (zero fat if you need to limit daily intake for any reason), fish, tofu, whey protein isolate, yogurt, cottage cheese, peanut butter, protein bars, beans, almond milk yogurt, etc.

With this knowledge, hopefully you feel a bit more equipped for your next grocery visit!

To get even more help with nutrition, reach out to one of our coaches and hop on a nutrition plan that is individualized for you! This plan includes daily check-ins and direct communication with one of our highly-experienced coaches. All needs and goals are welcomed!