With an undeniable influence over individuals' health and nutrition, the importance of a healthy and balanced diet can never be overstated. Being well-informed on how to eat well can prove extremely valuable whilst keeping fit. Fitness Class Honours spoke with nutritionist and head coach at Roots Fitness, Andy Robson, to gain insight into this topic.
Unfortunately, despite many wishing it to be the case, in terms of losing weight, there isn't a clear-cut answer for what foods to eat. Cutting out high calorie density food isn't necessarily the solution. However a silver lining to this disappointing news is enjoying a treat of chocolate within calorific allowance won't lead to gaining weight.
“That’s a big thing that people really screw up on a lot of the time, they have certain foods – they say this is a bad food and this is a good food. Really it’s all context dependent," Andy explained.
Different people hold different definitions of the term keeping fit, and thus how essential it is to eat healthily can vary. Andy used professional swimmer Michael Phelps' 10,000 calorie diet to demonstrate this point.
“He is not eating 10,000 calories of peas, broccoli and carrots a day, because that would be impossible. He’ll eat like burgers and pizzas. If you were to eat 10,000 calories a day, it’s probably not going to work for you, because he is in cold water which makes your body burn calories.”
Phelps is rewarded with being able to indulge in these foods, because he is a professional athlete requiring the energy from the calories for his physical workload. Since the majority of professions don't match this level of physical activity, the majority of people aren't blessed with this luxury.
For Andy's clients, he recommends the 8020 rule - a rule that those with a sweet tooth will be glad to learn about. It involves eating minimally processed, high protein ingredient, nutrient dense foods 80% of the time, and having junk food the other 20%.
This approach can help prevent an all-out binge on foods that people have been depriving themselves of. Andy believes that people mistakenly cut out junk foods completely when trying to maintain a healthy diet.
“If you’re having to do that, then the thing you’re doing isn’t going to work long-term, because you’re going to end up wanting these foods, sacking it off, and eating them.”
The key is to create a balance between the different food groups.
It is safe to say fruit and vegetables are not one to ignore, since it offers plenty of needed benefits. Although they aren't to be considered a miracle cure they can work wonders, providing multiple advantages such as supplying calcium, regulating blood pressure and balancing electrolytes. Andy recommended having 80 grams of fruit or vegetables for a portion, usually approximately the size of a closed fist.
Micronutrients, found in fruit and vegetables, are even described by The World Health Organisation as magic wands. Without them, people can end up with deficiency’s, leaving them vulnerable to health problems.
Protein is an important food group to remember. Andy helped explain how protein drinks can work as a convenience food for this.
“A lot of people in the fitness industry will tell you to eat like two grams of protein per pound of body weight, which is a lot of protein. Consider like a chicken breast has got maybe 20 grams of protein in. If you weigh 200 pounds, they're saying you’re going to have to eat like eight chicken breasts.”
Realistically, eating that amount of chicken is not a viable option. By having a protein drink instead, the equivalent can be achieved in few quick gulps – with the added perk of being a lot cheaper.
Some people also choose to have vitamin supplements to help ensure they are receiving enough vitamins. Andy discussed his personal preference for supplements. For Andy, Vitamin D is key, especially at this time of year in Britain where sunshine is considered more of a novelty. Each day Andy takes a multivitamin supplement encase he doesn’t get enough micronutrients, as well as the exercise-based supplement creatine to help increase muscle strength.
“It’s not magic, it’s just something that has a small impact – maybe like a 5% impact on it. But if you can pay like a tenner a month to have a 5% impact for me, personally, that’s worth it.”
An easy trick to keep healthy that is often forgotten about is water. A leading
benefit of drinking water is for nutrient absorption, followed closely by hydration. A general rule is to drink between half an ounce and an ounce per pound of weight, however the amount an individual exercises, and thus sweats, can affect this. Although it is important to remember that it is possible for someone to drink too much water, which can dilute their electrolyte balance.
The positives of a healthy and balanced diet can surpass just people's physical health. Andy shared his opinion on how mental health can be influenced by nutrition.
For him, eating rubbish foods can equate to rubbish energy. In turn this can leave an individual feeling lethargic and demotivated from exercising, which can improve mental health.
Eating a particular food won't necessarily directly correlate to someone’s mental health, however this can depend on the person.
“I don’t necessarily think it’s a case of eating a chocolate bar. I mean, for some people, if you’ve got any disorder, it’s going to be terrible. But if you eat a chocolate bar, you’re not necessarily going to affect your mental health from like a physiological standpoint.”
Being educated on nutrition can help easily achieve a healthy and balanced diet that can add invaluable benefits to people's health. With health being so precious, it should always be a priority to do so. Since eating is fundamental part of people's every day life, why not start there?
Andy Robson is the proud founder and head coach of Roots Fitness, a gym based in Newcastle. Alongside fellow coaches Matty and Jonny, the team aspire to help people feel confident with their physiques, supporting them along their fitness journey.
To learn more from Andy, click here to view his website.
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