Base, Push, and All Out are terms we hear every day at the studio to dictate our pace on the cardio equipment. Little did you know that these terms apply in all other facets of life, including nutrition – an often-overlooked, yet essential component to maximizing your workout potential and extending your life.
As you’re complementing your workout goals in studio with a proper nutrition program at home, start with your foundational base pace – a challenging, but doable program you can maintain over the long term.
When you’re ready to take it to the next level, challenge yourself to push: learning to get comfortable with being uncomfortable.
When your push pace nutrition has been mastered, bring on the All-Out nutrition program! This will change your attitude from “I can’t” to “I can,” allowing you to truly capitalize on your fitness performance.
Now, let’s dive in.
BASE PACE NUTRITION
Build your foundation with simple, yet powerful nutrition strategies:
Eat simple, whole foods (or “real food for real results”).
Nutrition can be complicated, so let’s keep it easy. Opt for whole foods, ideally without a label. Need more? A good rule of thumb – opt for foods with no more than 7 recognizable ingredients. At meals, aim for a balance – think filling ½ your plate with vegetables; ¼ protein; ¼ carbs (whole grains, starchy vegetables or fruit). Don’t forget the healthy fats such as olive oil, avocado, nuts or seeds.
Listen to your body.
Your OTF experience reconnects you to your body – your heart rate – your “orange zone”. Intuitive eating keeps you in your body – listening to your hunger and fullness cues before, during and after meals. Use this simple scale to guide your portions. Fuel your body before you are vulnerable – which inevitably leads to mindless and reactive eating. Eat slowly so you can listen clearly to your signals. If you are trying to lose weight – aim for neutral (think – take the hunger away but pause before you feel content). If you are trying to maintain your weight – aim for satisfied (think – gentle stomach stretch, content, but not full).
Savor variety and flexibility to live your life.
Life happens – and we like to celebrate with food. Enjoy a variety of foods. For your indulgences, savor….savor….savor. When you pay attention, you’ll be satisfied with less.
PUSH PACE NUTRITION
Want to push your nutrition to the next level? Want more details? The first step – appreciate your base metabolism (aka base calorie goal for weight maintenance)
Calculate your metabolic needs.
Calculate your base (for weight maintenance BEFORE your OTF burn):
Women: 10 x weight (kg) + 6.25 x height (cm) – 5 x Age – 161; then multiply result by 1.2
Men: 10 x weight (kg) + 6.25 x height (cm) – 5 x Age + 5; then multiply result by 1.2
Identify your goal
For weight loss: Subtract 250 calories and burn it up at your workouts.
(If your goal is less than 1200 calories, round up)
For weight gain: Add 250 to 500 calories AND add back your splat points.
Check out your nutrition goals (per experts at Mayo Clinic) for your calorie target.
Start establishing a consistent rhythm to your meals and snacks so you hit your daily goals.
Span your protein throughout the day to support your metabolism and lean muscle gains. Aim for at least your minimum vegetable goal and build on it over time. If you are striving for weight loss, the process of “volumizing your vegetables” is a key strategy for long-term success.
If you are burning several times a week or training for an event, then fuel up and recover quickly.
Space your meals and snacks throughout the day to ensure that you naturally support your OTF workouts. Go all out with nutrient timing to help you:
- 1. Boost your performance so you can hit your splat points
- 2. Ensure hydration
- 3. Recover to maintain and build lean muscle
FUEL UP FOR OTF
Only 30 minutes until your workout?
Opt for a quick and easily digestible snack, such as fruit.
- 1. Banana
- 2. Fruit puree such as applesauce or super fruit blend
If you have at least 60 minutes until your OTF workout, consider a light snack of ~150 to 200 calories that focuses on carbohydrates with a small amount of protein.
- 1. Yogurt with fruit
- 2. Kefir or protein smoothie
- 3. High protein oatmeal topped with cinnamon
- 4. Homemade energy balls or bar
If you have 2 or 3 hours (especially if you are trying to survive the 2 to 4 p.m. slump with plans for an evening workout), focus on carbs and a moderate amount of protein
- 1. Turkey and vegetable wrap
- 2. Quinoa and salmon pilaf
- 3. Avocado toast with hard-boiled egg
- 4. Cottage cheese with fruit
RE-FUEL AFTER OTF
Maximize your OTF results by consuming protein and carbs within an hour (up to 2 hours) following your workout. Protein and carbs work synergistically with each other in the post-workout window.
Smart recovery will help you:
- 1. Build muscle
- 2. Recover and refuel your glycogen (carb) stores
- 3. Rehydrate
- 4. Improve future performance so you can train harder and burn hotter
Key strategies include:
- 1. Consume 20 to 25 grams of protein within an hour post-workout (ideally timed with your intuitive hunger cues)
- 2. Consider fast-absorbing whey protein
- 3. Drink ~16 fl. oz. of water for every pound lost through sweat during exercise
- 4. Add whole food carbohydrate sources for the best synergistic results
If you are trying to build lean muscle, also consider a bedtime snack of 20 grams of protein to continue working toward your goals (even in your sleep)!
Recovery Snack Ideas:
- 1. Protein-rich green smoothie
- 2. Chocolate milk
- 3. Plain Greek yogurt with cinnamon and fruit
- 4. Almond butter and a banana
- 5. Healthy trail mix
- 6. Homemade energy bar
- 7. Turkey and cheese with apple slices
Recovery Meal Ideas:
- 1. Vegetable omelet with a side of roasted sweet potatoes
- 2. Power bowl with protein, vegetables and quinoa
- 3. Chicken and vegetable stir-fry with brown rice
Well, there you have it. You’ve already gone All Out in studio. Now’s the time to take your nutrition goals to the next level and get MORE out of your transformation journey.
See you in the studio soon!