Simple Nutrition from the Sasquatch Cave

       On the 9th of July Coach Al gave a brief overview of nutrition broken down simply to help our athletes reach their goals! Below are some notes by Sasquatch athletes Courtney Weed quickly outlining the discussion. If you are interested in a specific point in the discussion, click the timestamp in the description to go right to that point!

       “Here’s what I took away from Al’s diet and nutrition seminar tonight. Super informative. Thanks, Al! (Please correct me if I misunderstood anything)”

  • It’s all about the calories. Tracking Apps (My Fitness Pal, IIFYM, etc) they all put you in a calorie deficit.
  • Track your food! Find your TDEE, then adjust accordingly. Constant journey. Always a process.

  • Atkins, Paleo, Keto, etc – all these diets are manipulation of calories

  • Crossfit pyramid: (see photo)

  • NUTRITION IS THE FOUNDATION

  • Greg Glassman: “Eat meat, nuts, berries, fruit, and sparingly sugar.” (Easier said than done)

  • Common myths –

  • Carbs are bad: No. Carbs are glucose. Without glucose we lose many functions-brain, etc.

  • Eating at night is bad for you: not true.

  • Fats don’t make you fat

  • Burning fat: more than 70% of fat is burned through breathing. Also sweat, urine.

  • Must maintain caloric deficit to lose fat

  • Nutritional Pie Chart(see photo)- From biggest/most significant to smallest/less significant: CALORIES, macros, timing, food choices, supplements (steaks over shakes! Aka eat more real food!)

  • BMR (Basal metabolic rate): How many calories to keep you alive if you were laying in bed all day. It’s different for everyone (age, weight, height, gender, etc)

  • How do we figure it out? Google BMR calculator.

  • TDEE (Total daily energy expenditure, in calories.)

  • Higher than BMR (unless you’re in a coma)

  • Your activity level affects TDEE

  • To calculate your TDEE:

  • BMR x 1.2 (for sedentary people)

  • BMR X 1.5 (moderately active- most of us that gym 3-5 times a week)

  • BMR X 1.7 (highly active)

  • BMR X 1.9 (super active- bodybuilders, pro athletes, etc)

  • Stay under TDEE, lose weight/fat
  • Equal: maintain
  • Over: gain

  • If stuck maintaining (plateau) reevaluate what you’re eating/activity levels

  • MACROS

  • Protein (4 cals/gram), Fats (9 cals/gram), Carbs (9 cals/gram) are the 3 macronutrients that make up all foods

  • To calculate your intake (in grams) if you’re trying to lose fat:

  • Protein: Bodyweight in lbs x 1.2 = Grams of protein per day

  • Fat: Bodyweight x .3 to .5 = Grams of fat per day

  • Carbs: Cals leftover (from your TDEE) divided by 4 = Grams of cabs per day

  • To figure out Calorie equivalent of grams, multiply: Protein: x4, Fat: x9, Carbs: x9

  • To gain mass: lower protein intake (bodyweight x .8 )

  • Protein fills you up; easier to stay low on your caloric intake

  • Food choices:

  • Stan “the Rhino” Efferding – Was World’s strongest bodybuilder wrote books “The Vertical Diet”

  • Food can be calorie-dense or nutrient-dense

  • One McDonald’s meal vs a full day of eating whole foods = can be same amount of calories, but which is more nutritious? Which will keep you full and sated?

  • Think about your diet over the week: cumulative. You can make up for things on the next day (eg if you go over or under on your macros), at the end

  • 3500 cals in a pound. Burn this to lose one pound.

  • Don’t get so wrapped up in numbers- numbers are more for competitors. Keep it simple.