Ben Coomber Body Type Nutrition Eat your way to a better you Ben Coomber – Performance nutritionist Nutritionist, coach, speaker, writer, unashamed geek work with anyone who wants to be MORE AWESOME Athletics, MMA, rowing, gym goers, strongmen, rugby, you name it nutrition is the same Specialist in obtaining awesome levels of health and energy, increasing recovery and inspiring greater change Used to be 16 stone, went down to 10.5 stone, now 13 stone – consider myself a bit of an athlete-ish now. Why call it performance nutrition? How does food affect the body… Energy Sleep Concentration Focus Motivation Feeling of ‘umpf’ Willingness to exercise Body composition Weight loss / gain Libido Uni / school grades Symptoms / disease Who lacks one/some of the above? What is the optimal human diet? Which diet is best? Paleo Vegan Low fat Intermittent fasting Eat stop eat Low carb Gluten free Dairy free Primal Vegetarian Carb back-loading Eat anything… Eat anything… ….as long as it’s REAL FOOD! My favorite diet, just REAL FOOD Meat, veg, fruit, nuts, seeds, some dairy, starches in relation to activity & preference, don’t worry if you miss a meal – you wont starve, drink clean fluids, don’t stress! It’s largely a 1 ingredient food diet… Eat one ingredient foods Eat breakfast with decent protein and fat content Eat tons of veggies Eat natural and free range foods where money allows Eat a balanced macro lunch and dinner Snack and eat meal sizes to what your appetite dictates Live life to the full, enjoy food, don’t stress, sleep lots, exercise intelligently, enjoy cooking, embrace the change! How does this look compared to what were currently doing… But what’s wrong with healthy whole grains? Very low in nutrients calorie for calorie compared to vegetables and fruits Contain gluten, a potential allergen to many people (flour based products like bread, cereals etc) Biggest affect on insulin and blood glucose levels… Blood glucose levels What affects blood glucose? Protein Fat Fiber Play the breakfast game… Gluten & Dairy Exclusion diet for 30 days…. Dairy Gluten Wheat Find out if they affect you www.whole30.com How do you know if you have a food intolerance? Exclusion diet for 30 days…. Dairy Gluten Wheat Find out if they affect you www.whole30.com Definitely the good guys… Calorie for calorie VERY nutrient dense High in anti-oxidants High in micro-nutrition Filling due to fiber content with low calorie intake FAT – The old phobia – not evil Basics: Needed for optimal hormone function Creates satiety Helps you absorb nutrients A low fat diet is non optimal for ‘optimal’ function Butter, coconut oil, nuts, seeds, oils, avocado, dark chocolate, dairy, good quality animal fat AVOID: vegetable oils for cooking, low quality meat fat and vegetable spreads CARBS – The new phobia – not evil Basics: Needed for optimal performance Aids satiety Good source of nutrition, especially fruit/veg Aids in optimal thyroid function – metabolism Vegetables, fruits, potatoes, quinoa, oats, rice, pulses, cereals, bread AVOID: Gluten & wheat grains if problematic for YOU THOUGHT 1: PROTEIN Eat a source of protein at EVERY main meal Essential for consistent repair and recovery Keep you full and building (anabolic) Get variety, chicken, turkey, beef, lamb, oily fish, white fish, pork, liver, eggs, cottage cheese, dairy, offal, game, wild meat THOUGHT 2: NUTRITION Protein 1st, then vegetables, then fruit – an athletes diet should be as nutritious as possible. You should think how much vegetables can I eat! This is the basis of your key nutrient intake, vitamins, minerals, fibre, anti-oxidants, phytonutrients, energy cofactors, enzymes, pre-biotics THOUGHT 3: CARBS OR FATS Do I have a need for them at this meal? – Am I recovering, pre exercise, feel good on them generally? If not then maybe most of my meal should be vegetables and fruit – nutrition must be 1st thought. So once we have protein, and nutrition, we then decide how much carbohydrate we NEED, then we either add more nutrition, or add carbs, or add fats. Carbs and fats are our key energy sources Carbs = energy Why not just eat carbs at all meals, carbs = energy right? Yes and no… MEAL THOUGHT PROCESS Protein – chicken, fish, eggs, beef etc Nutrition - vegetables and or fruit Carbs – potatoes, rice, bread Or Fats – avocado, nuts, butter, cheese, oil etc Questions so far? Commitment – Health – Flexibility 100/0 - Optimal, yet idealistic 90/10 - High performance people 80/20 – Good results with flexibility 70/30 – Lower well-being / health 60/40 - Anything less than 70% needs work Making a diet flexible… You can still enjoy the foods you like, but you must understand the calories in your food, the implications of your choices, yes a diet should still be 90% of the good stuff, but a diet shouldn’t be dogmatic, its their to be enjoyed and Spend time learning what’s in food Myfitnesspal.com Learn how many calories are in protein (Chicken: 1 Kcal per gram, Pork: 1.5 Kcal per gram, beef: 2 Kcal per gram, Lamb: 2-3 Kcal per gram, Fish: 0.8-2.5g) Learn what high fat foods contain like nuts (small handful around 4-600 Kcal) Learn the calories in your chosen carb sources Invest time to boost your calorie/nutrition knowledge, spend a month tracking your food, it will be invaluable How to calculate calories: BMR for Men: 24x weight in KG BMR for Women: 22x weight in KG 1.15 for low activity (injured), 1.3 for gym 2-3x a week, 1.5-1.7 for people that are very active (in season) Set protein intake at a minimum of 1.5-2g per KG of BW Set fat at 0.5-1.5g per KG of body weight depending on your personal response to food Carbs make up the remainder, but fat and protein can be higher Carbs = 4Kcals, Protein = 4Kcals, Fat = 9Kcals Example: Me – 84kg 84 x 1.5 (training 5x a week + walking) = 126 126 x 24 = 3024 calories needed a day (BMR) Protein: 84kg x 3g = 252g x 4 calories = 1008 84kg x 1.5g = 126g x 9 calories = 1134 Remainder as carbs = 882 / 4 = 220g carbs 3024 calories, 252g Protein, 126g Fat, 220g carbs Is as little as possible best? No, if you eat… Too much = FAT Too little = tired, slow metabolism, lethargy, low libido, poor performance, weak, slow brain Eat as much as you possibly can But remember, its not all about calories If you ate a bowl of cornflakes, an apple and a chocolate bar totaling 600 calories Or a salmon fillet, a mixed green salad, oily dressing, an orange and 6 brazil nuts Would it have the same effect on the body? Raise your hands….. Example shopping list Turkey breasts 10% fat beef mince Mackerel fillets Pollock (white fish) Green vegetables Root vegetables Big bag of potatoes White / brown / wild rice Handheld fruit Frozen berries Dairy products Condiments Butchers Green grocers Supermarkets Uni Fruit Every Tuesday 10am-4pm at the student union Fruit / veg / fish Better priced than all local supermarkets You have a voucher…. USE IT! Valid for 2 weeks Healthy food isn’t boring… Have an awesome spice rack Have the fridge fully loaded Have back ups in the cupboard Have back ups in the freezer Learn new ways of doing things Don’t be afraid to experiment, be bold Learn how to marinade Buy a slow cooker Learn how to roast, broil, stew, fry etc – kitchen skills! Hydration… Not enough is not good… 2-3 liters for active women 3-4 liters for active men Increase fluid intake over next 2 weeks gradually Make a ‘diet’ fit your lifestyle and your body, not a lifestyle around a diet Making your diet work A diet must fit your lifestyle, not the other way round If its convenient to eat at 10am then do that The best diet is the one you will stick too Consistency is paramount If your craving things all the time then your not doing it right, but the occasional craving or want can be handled with a flexible approach to nutrition Exercise nutrition / Nutrient Timing Carbohydrate requirement is increased with greater exercise volume / intensity / duration What ever your ‘normal’ daily carb intake, this will increase with greater exercise loads Time carb allowance for the pre/post workout window This is the only time I would warrant simple sugars in a diet A must for athletes - but a process which needs fine tuning for their goals and sport / intensity Carb cycling / exercise nutrition … MEAL 1: Spanish omelette made with 3-6 whole eggs, 2-3 servings of vegetables cooked in real butter/coconut oil (could swap some veg / fat for more carbs i.e. banana) PWO: Smoothie with whey protein, banana, dextrose, frozen berries, creatine etc. – OR – tuna with oven baked potato, fresh fruit salad, olive oil MEAL 3: Chicken salad with cucumber, peppers, celery, tomatoes, feta cheese, olive oil and small plum MEAL 4: Home made beef & vegetable stew Essential supplements Vitamin D (Sept-May) – 3000IU a day Fish oil if don’t eat enough fish – 3g a day Magnesium and Zinc if you train hard Multi-vitamin ONLY if you think you don’t get enough nutrients from fruit and vegetables Fat loss tips High quality Asian green tea leaves, 2-4 cups a day Oolong tea, great mixed with green tea Omega 3 fats, 6-12 caps a day Coconut oil Muscle building supplements Creatine post training (5g if sub 80kg, 8g if 80-100kg, 10g if 100kg plus) Lactate buffering agents (Load-up from genetic supplements) Whey protein ONLY for flexibility and convenience, there isn’t a ‘need’ for it CALORIES! The perfect human diet Whole one ingredient foods, vegetables, fruit, animal protein and fish, nuts, seeds, dairy, starches, Sleep between 10pm and 6am Stress comes in many forms, address each one in time Exercise intelligently, a mix between weights and cardio Fall in love with cooking, embrace amazing food Walk where possible, take time for it – outside Find balance, make a diet work for you Read a broad spectrum of sources, be a skeptic Get educated… What are you reading? Who’s blogs do you follow? Its all about life skills Do you apply logic to things you read / watch? My podcast is AWESOME, over 120 of FREE learning Keep an open mind, keep learning, always! My links Facebook: Ben Coomber FB: Body Type Nutrition Twitter: @bencoomber www.bencoomber.com @bodytypenutri iTunes: Ben Coomber Radio www.bodytypenutrition.co.uk Let’s have some questions….