Nutrition is 80% of living fit. Finished. Training is 15% and rest is 5%. Most of us have no trouble in getting sufficient rest, though perfecting the art of resting for recovery is material for another post entirely. Getting to the gym and pumpimg iron or hitting the road for a run is also relatively easy to maintain, once you get into your routine.
The most difficult aspect, and at the same time the most crucial, of living fit, is Nutrition.
So, what is PIE?
Well, as Kabelo and I have ascertained over the period of several years, PIE comprises the following:
- Pizza is PIE
- McDonalds is PIE
- Beer is PIE
- Bread is PIE
- Pasta is PIE
- You get the picture...
I try and live my routine every day. One of the key components behind staying off the pie is Control. You need to control what you eat. To control what you eat, you need to control what you buy. To control what you buy, you need to have a plan!
Here is the plan:
Breakfast:
Get some protein at breakfast. Get some fibre, get some essential fatty acides and get some low GI carbs. Get some breakfast! Do not skip this meal! Breakfast fuels the fires of your metabolism and gets the body going. If you do not eat breakfast, your body starves and holds on to all the resources it has in order to survive. You dont need that!
Mid morning snack:
A handful of RAW mixed nuts and a fruit. Protein, carbs, fatty acids. Less than 500 kilojoules comrises a snack.
Note:
Get into the habit of reading labels! You need to know how much food your body needs as fuel and know that the excess will be stored as fat! You need to control what you put in. After a few weeks of developing this habit, you will get a feel for the calorific content of foods.
You need to calculate your basal metabolic rate and compare your calorie intake to calorie expenditure
Lunch:
Lean protein: 2 chicken breasts. Some veggies, steamed and some low gi carb. Quinoa grain is fantastic, brown basmati rice is suitable. Alternatively have a tuna salad and a rice cracker.
Afternoon snack:
Tuna sandwhich made with rye bread, one tin of tuna in brine, drained, and some pickles and baby spinach leaves
Post training
Whey protein shake. I use Evox Synergy. Great tasting and good value.
Dinner
Similar format to lunch. Lean protein and steamed veggies.
Little Carbs!
These are the principles around which I try and adhere to every-day. If I binge, it is on the weekends, but I am going to try and be doing less of that for the next few weeks, as I try and improve on my fitness.
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