No matter what your goals are or what your budget is, it is vital to have a nutrient rich diet that matches your needs. This is especially important to those who want to or are currently engaging in athletics or strength sports. The core mission of Maximum Value Nutrition is making sure that athletes understand the importance of nutrition and feel confident in being able to hit their nutritional goals, regardless of their budget. This article will provide the base foundation for understanding everything else that MVN provides.
Calories
Our bodies require energy to function properly. Even if we did nothing but lay in bed all day, our bodily functions would consume a certain amount of energy. This energy is measured in calories. The primary source of energy is the food that we eat. The base amount of energy used by our body at rest is called Basal Metabolic Rate or BMR. The sum of energy that it takes to perform all activities gives us our Total Daily Energy Expenditure or TDEE. Activities that we perform in a day can be broadly put into two buckets. Exercise Related and Non Exercise Related (think the number of steps that you take going grocery shopping or walking to class).
It is important to eat the number of calories that aligns with your goals. If you are interested in staying the same weight and body composition and do not with to change any activity then your goal is eating at or around your TDEE. If you are looking to gain weight in the form of muscle or body fat, then you need to eat 250-500 calories above, and if you are looking to lose weight then you need to eat 250-500 calories below your TDEE.
If you are interested in learning more about your own BMR or TDEE – head over to our Calculators section and get the numbers for yourself.
Macros
Calories are the amount of energy that food provides, and macros are the high level nutritional makeup of that food. A proper balance of macros will make sure that your food is helping you work towards your own goal. Macro imbalances can lead to issues ranging from non-optimal athletic performance, to unplanned weight gain or loss, to major health issues such as obesity or diabetes. It is important to match your energy and your macros to your needs. If you want to see an estimate of your macro needs head over to our Calculators section and get the numbers for yourself.
Protein
Protein is responsible for repairing and building muscle. It is a slow digesting macro nutrient, which also means that it can stave off hunger. Proteins are broken down into amino acids and amino acids are the building blocks of muscle tissue. From the perspective of nutrition, we are primarily concerned with the 9 amino acids that we get from food. Foods with all 9 amino acids are called “complete proteins”. Plant based proteins (such as nuts or legumes) do not contain all 9 amino acids, and must often be paired with other foods to create a “complete protein”. In order to build or maintain muscle, it is important to eat enough protein. If you are looking to lose weight through body fat, then having adequate protein will ensure that weight lost is not from muscle.
Fat
Fat is the most energy dense macronutrient. It contains 9 calories per gram, more than double the energy of protein or carbohydrates. Fats help regulate hormones in our bodies and are used as a slow burning energy source. Fats are often added to low-cost foods. But because of their energy density, we don’t need much, especially relative to proteins and carbohydrates. While they are an important macronutrient, they can unnecessarily increase the total calories consumed in a day. It’s important to check labels and make sure that you understand how much fat is in the food that you eat.
Carbohydrates
Carbohydrates are the other energy source for our bodies. All carbohydrates are broken down by the body and converted into sugars that are used to fuel processes at a cellular level. Carbs can be broken into two categories “Simple” and “Complex”, sometimes called “Fast” and “Slow”. Simple carbs are already sugars. Corn syrup, honey, fruit juice, and table sugar are all simple carbs. The body does not have to do as much processing to turn them into a sugar that useable by the body. Complex carbs include things like bread, grains, and starchy vegetables. These require more work by our bodies. They turn into sugars more slowly and are digested more slowly. Your macro goal will include carbohydrates in all forms. The use of fast and slow carbs should be balanced based on energy needs. Fast carbs are very effective before or during training or competition. Slow carbs are better for regular meals, as they provide a more balanced energy stream.
Quality
Processed foods often contain large amounts of fats and sodium. While fats are an important macronutrient, having excess fat in the diet leads to calorie increases which could lead to obesity in time. Excess sodium can increase blood pressure and cause water retention. Having chronic high blood pressure can put strain on your heart and cardiovascular system and lead to negative health outcomes long term. Water retention is not only uncomfortable, but can also lead to more weight on the scale. While the weight is not from fat, it can be very psychologically difficult to see big fluctuations due to water retention and flushing. Eating a whole food diet when possible is the key to controlling food quality. If it is difficult or not possible, then understanding the nutrition label on your food and making the best choices to reduce excess fats and sodium will help keep your body functioning at its highest level. Maximum Value Nutrition can provide all of the tools to help you make the best food choices, regardless of your options.
Timing
Nutrient timing is about matching your food choices to your energy and nutritional needs at the time that you need them. They are very custom to you and your needs. It requires anticipating what will be required of your body for the block of time between eating. The simplest way is to prioritize proteins first, simple carbs before or during hard physical activity, and complex carbs and fats before endurance style activities. Proteins should always be consumed after activity to aid in recovery and muscle growth.
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