Got New Year’s Resolutions?
Is diet one of them? Here’s our thoughts on nutrition and check out our Macro Calculator
When I met Margaux 4 years ago, I was diving into low carbohydrate diets. My interest in those days changed from highly metabolic workouts to a heavier lifting approach, and it was working just fine on this diet. Gary Taubes and Peter Attia were two of my favorite speakers and authors back then. I even attended a talk they held out in San Francisco, it was a great time and both were approachable answering questions after the reception. I really respected Peter Attia and read his work religiously, he was performing some experiments on himself, and what he was saying made a lot of sense to me in relation to health care. Where the Diabetes association page was prescribing diabetics 60 grams of Carbohydrates per meal, Peter Attia was trying to get people to eat less than 30 gram a day. I was hooked on his blog and I followed strict ketosis, but I was feeling fatigued when performing highly metabolic workouts until one day I found this (cool article)! My suspicion before reading this was I probably needed to add a lot more Carbohydrates because the science dictates glycogen is needed in glycolytic workouts, but because I was focused on strength, weightlifting, and aerobic work at the time, I was getting away with things. As I read the article, I knew instantly, this sport needs glycogen and it needs balance.
Then I did Lynne one day and crashed so bad! I was shaking, weak, my mouth was dry and parched (understanding the meaning of cotton mouth) and it had absolutely nothing to do with the workout. So I went into the literature pulled out a 40 carb/30 protein/ 30 fat, diet out, followed it, and in a matter of days felt as if I was a new man. I was hitting metabolic workouts hard and my body instantly shredded up! This was just about the time I was getting to coach Margaux and she herself was complaining of severe headaches, and low energy levels. The gym she belonged to at the time was heavily invested in the caveman stuff, and she was persuaded to live that lifestyle. She was really into it, working out twice a day at the time but having a hard time feeling energetic. She was gaining weight, in fact, weighing close to 160 pounds when I met her. One night she called me in tears of a severe headache most hospitals would have diagnosed as a migraine and I myself working in in the Neuro ICU was worried she might have an aneurysm. So I rushed to her from the SouthBay to the East Bay, and after we had ruled out other medical causes looked at potentially just changing her diet a bit. She agreed and we have not looked back since, nor has she suffered from any of those headaches since. (causation correlation – maybe)
In a matter of days, she gained a boost in energy and in a matter of months Margaux lost 10 pounds and is now one of the leanest competitors out there. It was a balance of the macros that allowed Margaux’s body to use energy from glycogen and protein and fats eaten to fill their duties in recovery. The biggest takeaway here is that Margaux is a competitor, training at obscene levels in a highly glycolytic world. Her diet calls for a particular ratio, while other sports call for different demands. Endurance athletes, for example, are finding ketosis as a very beneficial tool, but in our sport, balance is key, and complex carbohydrates are necessary.
What makes nutrition so complicated for athletes is the lack of answers in general from literature. It is very difficult to find the accurate daily caloric demand. If I entered Margaux’s weight in most caloric calculators found on the internet she would fall 500- 600 calories short of what we have found to work best, (the mayo came closest still falling 250 calories short). Some people will defer to metabolic resting rates, but all this in my opinion just really makes things too complex, so we made things simple.
All of our training is geared to keeping things simple! We got away from heart rate monitors, and general percentage templates because it was complicating our process and not allowing us to economize our time efficiently. I feel nutrition can also become too complex if we allow it to be, and most of us can become neurotic with nutrition. SO here are our rules, apply them if you feel the need or ignore us and keep doing what you feel is best.
18-20 calories per pound of desired weight is our general rule for highly active competitors. ( 18 for the lower end of competitors and 20 for those training at obscene levels) Margaux weighs 145 lbs so we take the higher end for her of 20 and the formula looks like this
145×20 = 2900 calories a day as a general calorie demand
Again very few of you will train at her level so consider starting at 18 and working up if need be! We do have her programming available here if you would like to follow and see what she does.
We use 40% carbohydrate per day so we take
2900 cal/day x 40% = 1160 calories a day from carbohydrates
this is converted to 4 grams per cal or 1160/4 = 290 g/ day of carbohydrates
You can do this with the other Macros: 28% fats and 30% Protein to give you daily macro counts.
One of the more time-consuming things when you start this is finding out the grams of each item you eat. For example, what is the gram count for eggs, etc.! I promise the first couple of weeks as you track and log things it will be harder to monitor, but once you get accustomed and develop a pattern, you will acquire a generalization that is sufficient for change.
We DO NOT cut back calories when we rest. If you are training at Margaux’s level or at a regional level then I assure you, EAT!
If you commit to our program once a day, 5x a week, you also will not need to cut back your caloric intake. Cutting calories can be detrimental to a metabolic shift in your body, so be kind understand eating is ok.
The majority of the Carbohydrates consumed need to come from Complex Carbohydrates. Complex Carbs fuel the Muscles, and also maintain euglycemia. A fancy word that means, we keep blood sugars normal. Complex Carbohydrates we love sweet potatoes, potatoes, wheat bread, oatmeal, and rice. If you are committed, if you are accountable with your work outs, then you need to fuel it.
We DO believe in using, simple sugars as dextrose in PreWork Out shakes, if you are a regional competitor or games level athlete. 50 grams is enough to raise insulin levels which theoretically aids in protein synthesis. This is all theoretical of course, but I really really do believe in this. If you are trying to get strong or gain weight, consider using 50 grams of dextrose pre-work out and post work out. AGAIN only if you are trying to gain weight, strength and are training at high levels. NEVER if your goal is to lose weight.
Baby Food Pureed in Packets from sweet potato, or butternut squash and other complex carbs are amazing ways of fueling yourself through the long days in the gym. AGAIN if you are not in the gym 6-8 hours a day then you should not worry about this as you will not need as many calories as Margaux, Meg, Lorin, Roy or Ashley and Ryan. It’s not easy eating this much! The body does resist initially, so we find that Baby Food and MILK are miracles in helping fuel the body.
TIMING- EAT WHEN YOU CAN. I found the best thing with Margaux is giving her two glasses of milk immediately when she wakes up because this will keep her full for an hour. As soon as the milk settles and her appetite comes back, we get her some breakfast. We do what we have to do and the body will adapt, again remember keep it simple, don’t worry about timing, worry about calories and training. We eat when we can! Make this as easy as possible, but get a routine and stick to it. Give us 6 weeks, two hours a day, of working out and making food and we promise, you will see the results you are looking for.
Enjoy your food! If you have a donut, pizza and a couple of beers one day, out of the week, relax and enjoy the Journey! It is part of our mantra so follow it! Have discipline of course but if you fall off the wagon, just get back on it the next day. Take each day at a time, and move forward, be patient and let give mother time, a chance to balance your goals in your favor.
If you all have specific questions on nutrition email us at firstname.lastname@example.org. We hope this answers some of the questions that are out there and if you like this let us know or re-link this so others can check it out! We will release more blogs here along with workouts, and Margaux’s daily nutrition.
Have a Safe New Year