Top 10 Rules of Optimal Nutrition:
1. Eat Food First
A food first approach to eating is highly recommended. Consuming fresh quality foods will provide essential nutrients for optimal health and performance. You CANNOT supplement a poor diet.
2. Determine energy requirements
Calorie requirements are based on your goals, body weight and activity level. If the goal is fat loss, you must be in a calorie deficit.
3. Choose a diet pattern that suits you
Whether you’re trying to lose weight, build muscle mass or increase performance, your diet patterns should essentially suit your lifestyle and goals. Whether you eat 5-6 small meals or 2 larger meals each day is irrelevant once daily calorie intakes are in line with your goals.
4. Choose quality produce
Avoid cheap processed foods and choose fresh high-quality ingredients from local sources, where possible.
5. Protein in every meal
To promote muscle growth, aid recovery and reduce hunger levels, quality sources of protein should be consumed at every meal, including snacks.
6. Eat a Rainbow
A range of colourful fruits and vegetables should be consumed throughout the day. Each colour contains an array of vitamins and minerals essential for health and wellbeing. Aim for 5 portions of fruits and vegetables daily.
7. Drink (Water)
Hydration helps regulate and facilitate key bodily functions. Dehydration can negatively affect both health. Aim to drink to thirst and always carry a water bottle with you throughout the day.
8. Don’t Fear Carbs
Carbohydrates are essential for energy and are specifically required for high intensity exercise. It’s not carbohydrates alone that causes weight gain, it’s over-eating in general.
9. Adherence and Consistency
Ensure a high level of adherence and be consistent in what you do each week. You won’t see noticeable change straight away, it takes time.
10. Supplement ONLY With Prescription
Should only be prescribed when necessary, you cannot supplement a poor diet. The main aim is to get the food right first and if supplementation is still required, this can be prescribed. Often people over rely on supplements at the expense of real food.