WhiteBoard Talks - Week 4 - Monday
Topic - The Confusing World of Diet Plans
Diet plans are a never-ending rabbit hole. We are going to attack them in a different manner rather than going over the finer details of multiple plans.
The definition of “Diet” - the kinds of food that a person, animal, or community habitually eats
There are a million different diet plans out there. However, if you see Jim and Jane doing Paleo with great results, that does not automatically mean that you will have the same great results doing Paleo. Your physiology, stress levels, workout schedule, genetics, and lifestyle are drastically different from Jim and Jane. So you cannot expect to find the same results.
The idea we are trying to get across is that you may try a dozen different diets with varying success, but the goal is to find what works for you. A great start is what we have been preaching for weeks now; meats and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Almost every diet that you will come across will have the same underlying concept of eating real food that is unprocessed. After that is where diet plans start separating and changing shape.
The following is a basic breakdown of Macronutrient Recommendations on six different plans
Banting Diet Ratio - 5% Carbs/25% Protein/70% Fat
Keto Diet Ratio - 5% Carbs/30% Protein/65% Fat
Low Carb Ratio - 10% Carbs/30%Protein/60% Fat
Paleo Diet Ratio - 25% Carbs/35% Protein/40% Fat
Zone Diet Ratio - 40% Carbs/30% Protein/30% Fat
USDA Guidelines - 55% Carbs/15% Protein/30% Fat
A few observations that could be made here, Fats and Carbs have the greatest variations while protein stays pretty true through all. There are people that have had great success at each diet plan from above.
The diet for you should require a few things.
It makes you happy
Keeps you healthy (mentally, physically, and emotionally)
It is SUSTAINABLE (most important)
If what you are doing is not working, then don’t be afraid to switch things up. Be disciplined, give it a month, then assess, evaluate and make adjustments as needed. Remember marginal compliance will not bring consistent results.
WhiteBoard Talks - Week 4 - Thursday
Topic - Hydration
Debunking 5 common Hydration Myths
Urine color as a measurement of hydration
If you are thirsty, you are already severely dehydrated
You need to replace your electrolytes
Any level of dehydration will negatively affect performance
You can not drink too much water
Urine color is typically a delayed response. When you are working out, your body is in a constant state of flux when it comes to urine color. So one typically tries to replenish levels in response to a delayed system. Vitamins and minerals in a diet can also affect the color of urine. If your urine is clear, you have become over-hydrated.
If you are thirsty, you are already severely dehydrated:
Your body is amazing and it speaks to you everyday without you paying attention. You can feel thirsty and still be hydrated. The human body can go anywhere from three days up to a week without water (Barring external factors). An hour long gym workout will not deprive you of the amount of fluid-loss that would require you to over-hydrate. Best thing to do is listen to our body; if you are thirsty, drink. If you are not thirsty, don’t drink. The body is well equipped to tell us when to drink and vice versa when not to/stop drinking.
You need to replace your electrolytes:
Sports drinks and water do not come close to replacing the electrolytes lost due to exercise. If you are worried about replacing electrolytes after a workout, go eat a meal! The answer is not to consume sports drinks because of sodium levels. A majority of the sports drink that you consume to replace the electrolytes will only end up in the toilet hours later, because the threshold for absorption will not be meet by these drinks.
Any level of dehydration will negatively affect performance:
An increasing number of studies are finding that hydration levels prior to an event do not negatively affect performance output as previously thought. As long as hydration levels are sufficient prior to exercise you will see you ill side affects from being under-hydrated. Conversely there are new studies showing that being over-hydrated can have negative affects on performance. Again if you aren’t thirsty, don’t drink.
You can not drink too much water:
This might be the scariest of all. You can absolutely drink to much water. If you flood your body with to much fluid of any kind you can risk EAH (Exercise Associated Hyponatremia).
“EAH occurs when blood-sodium levels become diluted. Hyponatremia can cause mild symptoms such as irritability and fatigue or more extreme symptoms including nausea, vomiting, seizures and comas. Brain swelling—exercise associated hyponatremic encephalopathy (EAHE)—can cause death.” HILLARY ACHAUER
Water is essential to life and proper human function, but it does not mean that we need to flood the body with to much water. The body has built in safety measures to tell us when we need water, all we have to do is listen to them. We should try to keep fluids in (water) equal to fluids out (urine and sweat). Long story short if you are thirsty, drink. If you are not thirsty, don’t drink.