We work with pH Nutrition because at a time where the advice available regarding “good nutrition” can be confusing, contradictory, and overwhelming, they promote the simple principles behind maximising performance. With a clear goal, structure, and a pathway, pH Nutrition helps their athletes make better decisions about what they eat.
pH Nutrition’s world class basics have nothing to do with a special diet or supplement:
- consistent sleep/wake schedule
- non-negotiable training
- the environment
- meal systems for training and resting
- eating slowly
Coach Mark at Colchester Fitness Centre delivered a seminar during lockdown on the importance of sleep. He explained that while we’re all quick to analyse our diet and exercise when it comes to our health and fitness goals, we often neglect the vital role sleep plays in our performance.
When it comes to training, consistently following a structured plan, with blocks and tests tailored to your goals is key to getting results. This takes the negotiation out of your training, and for many of us dictates the environment in which we find ourselves – in our case, it’s CrossFit DireWolf!
When it comes to nutrition, most of us have the same broad, desperate question…
What should I eat?
Simply put, you should be eating Protein, Carbohydrates, and Fats.
Protein is essential for building muscle and recovering after exercise. It helps us feel full, it supports our immune system, and regulates hormone production.
Get it from: Meat, fish, eggs, beans, dairy, seeds, nuts, tofu, and tempeh
Carbohydrates are great sources of energy for high-intensity exercise. Unprocessed carbs are best, and will help build glycogen levels for hard work and top performance.
Get it from: Potatoes, rice, oats, fruit, grains, and vegetables
Fats help with fuel, recovery, and hormone production. Without fats, we’d struggle to absorb nutrients and vitamins from our food, and miss out on vital boosts to our heart health.
Get it from: Seeds, oily fish, quality red meat,. Nuts, dairy, coconuts, and avocado.
But… WHAT SHOULD I EAT?
This is dependent on your primary goal:
Strength & Performance
Nutrition for fat loss
Exercise such as CrossFit provides a stimulus, and reducing food intake creates a demand and forces the body to use its existing fat stores as an energy and recovery supply. You have to create a calorie deficit that will help you lose weight through fat loss, but that doesn’t negatively impact lean muscle.
As a general guide, pH Nutrition suggests three meals a day (one carb-heavy for training, two veg-heavy for energy outside of training), a snack, and maybe a protein shake. Ideally, you’ll support your training by eating before you exercise, and staying hydrated throughout your day.
Nutrition for strength and performance
Weight training and metabolic conditioning come first in building strength and performance. This stimulus creates the demand, and your food intake is better used by the body. Understanding what’s consumed versus what’s expended, and the associated energy balance will help you make gains. It’s about eating enough, and eating well.
pH Nutrition’s nutrition advice here suggests three meals a day (two carb-heavy to prep for training, one veg-heavy for recovery away from training), a couple of snacks, and a protein shake. Hydration is still so important, but eating regularly will aid muscle growth.
Setting up a nutrition plan with pH Nutrition
pH Nutrition’s pH Hub is a customisable meal plan with a wealth of resources for learning more about nutrition. Their six week plan offers accountability, the means to build good eating habits, and personalised advice for meals. The personalised coaching from pH Nutrition is a bespoke plan with consultation and check ins regularly for a specific goal.
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