Nutrition

Proper nutrition does not equal misery;

you are not going on a "diet". 

Articles

 

"Why Eating More Can Help You Lose Fat"

**This article is more technical, but may be helpful to those stuck with the mindset of "eat less - do more".  The following are the key points discussed in this article:

  • TDEE is influenced by basal metabolic rate and activity, but also metabolism of food

  • “TEF” or the Thermic Effect of Food describes the net loss of energy during the digestion and assimilation of nutrients.  It normally contributes makes up about 10% of your TDEE.

  • Protein has the greatest TEF and fat has the lowest TEF.  Carbs are in the middle.

  • By eating carbohydrates after training, the TEF goes up drastically and more of the energy is lost as heat

  • Eating larger meals less frequently contributes to a slightly greater thermic effect

  • Caffeine and Yohimbine can help lean people increase thermogenesis and burn more fat.  

 

 

"Why and When You Need Pre-Workout Carbs"

 

"Five Things Beginners Need To Know About Getting Lean"

 

 

"Are Low-Carb Diets Good For Leaning Out?"

 

"Paleo 3.0"

**This is a great article for understanding the evolution of Paleo; especially for those that have attempted eating strict Paleo and felt like it didn't work for them.**

 

Things to Remember:

 

*Macros:

       *Protein

       *Fat

       *Carbs

 

*You do not need to count every macro or calorie you eat.  Estimating is usually adequate.

 

*If your performanceat the suffers of you just feel you're lacking energy, re-visit your macro/calorie needs.  Make sure you are eating enough!

 

*Eat for fun once in a while.