Often, nutrition fads and rules make their way around the internet and seem to quickly become like folklore. It is easy to get swept up into the latest “Here’s how you should be eating” trend. Take a look at these 4 nutrition trends that you shouldn’t just “buy into” and examine your diet for any possible areas of improvement:
Protein: While I know we would all agree that you need an ample amount of protein in your daily diet, you shouldn’t primarily get protein from powders, bars, and shakes. As a general rule of thumb, an active person weighing 150 pounds needs about 85 to 115 grams daily or up to twice the recommended daily amount for regular sedentary folks. However, as you’re working to train for the next big race, supplementing your diet with protein powders, bars, and shakes is acceptable.
Fats: Fats shouldn’t be avoided in your diet, you should actually view fats as your friend! But don’t forget to primarily include healthy fats such as fish, nuts, avocados and olive oil. Not only will healthy fats help to reduce inflammation in the body they will also absorb essential nutrients like vitamins D, E, A, and K.
Water Consumption: We’ve always heard that you need to consume 8 cups of water daily. How difficult is that?? Instead, you should drink water when you’re thirsty. Stay tuned in to your body, drink when you’re thirsty, and amp up your consumption slightly when you’re exercising or in the heat.
Carbs: We often believe that we should stay away from carbs just as much as fats, but the truth is quite the opposite. At a bare minimum, you need 130 grams of carbs—520 calories worth, or the amount in 1 cup of pasta, 1 cup of beans, and a potato— just to survive. Your brain alone will use up 60 percent of that, leaving very little left for your hard working muscles. Skimping on carbs is actually stressful on your body, which raises your cortisol levels and leaves you more likely to lose muscle and store fat.
Do you need to take a look at your diet and do some revamping? Just remember that a well balanced diet is primarily the key. Feel free to reach out if you’d like some additional guidance.
Source: “The New Rules of Nutrition”, Bicycling, written by Selene Yeager, December 23, 2016