We’re often our own worst enemy, and that’s never more evident than in the everyday mistakes we make with nutrition.
Despite regularly punishing yourself at the Church of Iron, you’ve somehow plateaued. That’s when the doubt begins to creep in: “Have I reached my genetic ceiling?” Probably not. You just haven’t optimised, and are likely being misled by years of erroneous bro science.
We recently spoke with credentialled sports dietitian Kristóf Szántó of Strive Dietetics – who’s worked with the likes of boxing great George Kambosos Jr and an entire array of homegrown combat athletes – about what the average punter can do to dial in their nutrition.
Not Eating Enough
It sounds counterintuitive, doesn’t it? After all, if you want to be cut like a diamond, the first assumption is that you need to eat less, right? A lot less. So little, in fact, that your body can’t even keep the lights on and starts eating itself.
“Too often I see people eating such low calories that it doesn’t even cover their basal metabolic rate (the bare minimum you need for your body to function),” explained Szántó.
“This leads to being so under-fuelled, that their whole system slows down: digestion, metabolism, incidental activity… basically everything gets ‘down-regulated.’”
Crash dieting like this, in fact, is only kneecapping your potential.
Szántó added: “And we haven’t even touched on negative impacts such as hormonal profile, immune system, and potential micronutrient deficiencies. Our most common recommendation to all our clients is to eat more.”
Lacking the right nutrients will also impede your ability to recover post-training. If you’re feeling sore days after the fact, it might be a sign you need to load up.
Solution
Get more of the right stuff in your gut. The kinds of nutrient-dense food that’ll keep you satiated and keep the old metabolic engine chugging along. But not in an ad hoc play-as-I-go sense, either.
“The priority should be to build a proper foundation: find your true maintenance calories – yes, the real number, not the random one your smartwatch made up – hang out there for a while, and structure your meals properly. Only then, over the next few phases, should you even think about cutting,” said Szántó.
In terms of protein, approximately 2g per kilo of body weight daily is a core pillar of a well-balanced diet.
Being Weekend Warriors
You can live like a monk from Monday to Friday – hitting those macros, tracking your calories down to every last almond, swearing off processed sugar, etc. – but letting loose with the chaotic zeal of an unsupervised child spending the weekend at their inattentive single dad’s place isn’t just a “cheat day.”
It’s verifiably setting you back.
“I understand there is less structure, more family and friend outings, but a weekend can easily ruin your whole week’s worth of efforts,” reasoned Kristóf Szántó.
“This feeds further into a binge-restrict cycle during the week. Individuals are either (or both) on low calories all week and restricting themselves Monday to Friday, only to lose the battle over the weekend, which leads to overindulging.”
Solution
“Setting up a plan where you’re not only including foods you enjoy eating throughout the week, but also a deficit that does not leave you starving and craving for more over the weekend, is the way to success.
Ditch those restrictions and diet smarter, not harder,” said Szántó.
As famously empty calories (approximately seven per gram versus protein’s four per gram), alcohol should also be consumed with extreme moderation by anyone taking their progress seriously. On the adverse, heavy drinkers can expect the weight to practically melt off them if you give sobriety a serious go.
Intermittent Fasting
The jury is still out on the supposed efficacy of intermittent fasting (you can read our own 30-day road test here by yours truly).
When you eat is as important as what you eat.
“How many times have you had dinner and could not stop going to the cupboard for those post-meal snacks? Chocolates, sweets, desserts, you name it,” posed Szántó.
After a complete meal, it’s not exactly unheard of to buy into the “sweet treat” propaganda, and perhaps even blame your supposed “sweet tooth.” But here’s the truth: you’re not addicted to sugar – you’re just bloody hungry.
He continued: “What I’ve found in the majority of cases is that a client simply did not eat enough throughout the day. They’ve either skipped meals or snacks (yes, snacking is part of a balanced nutrition plan), leaving them empty by the evening.”
“During the day, you’re busy and understandably forget to stop; you skip meals and snacks, and of course, probably rely on caffeine for its appetite suppressing effects (which play a role too). Before you know it, you’re already back home prepping dinner on half a sandwich and maybe a nut bar.”
“You are not addicted to any sweets, your body is simply hungry; and your brain runs really well on carbs, so of course it’s those discretionary foods that you go to.”
As Szántó has previously pointed out, carbohydrates aren’t the enemy most of us think they are; and become non-negotiable for sustained and high-intensity exercise like combat sports.
“Eating for weight management instead of performance means you’re leaving about 30% on the table every time you train.”
Solution
If you’re failing to plan, you’re planning to fail. So be more deliberate and conscious about consistently consuming the right stuff as the day progresses.
“What we’ve found is that having a solid structure with regular eating windows helps. If your body is being fuelled all day, by the time dinner comes around, you’re satisfied! Now that doesn’t mean you won’t go to the cupboard for a treat, but it does mean you’ll have more control over your choices.
Also read:
- Alan Ritchson’s Workout & Diet Plan To Become Jacked Reacher
- The Workout That’ll Get You ‘Gladiator 2’ Ripped Like Paul Mescal
- Joe Rogan’s Workout & Diet Plan Isn’t For The Faint-Hearted
- Hugh Jackman’s Wolverine Workout Routine For His ‘Deadpool’ Return
- Daniel Craig’s Military-Inspired Workout For ‘No Time To Die’
