Nutrition for Motocross – Track Your Food, How to Lose Weight, and Eating for Phased Training
Getting start with nutrition for motocross can be an overwhelming task in itself. Eat this way, that way, don’t which one to start. Hopefully after today’s podcast you will be able to find something that will work for you, your lifestyle, so that you can begin to make better eating habits.
Track your Food
Tracking you food is one of the best ways to start understanding what you are consuming on a daily basis. Use an app and do not change anything in your diet for at least 2 weeks. You need data on your current diet so that you know where to make changes and better understand what you are consuming. Tracking may seem annoying at first but the more you track the easier it becomes. Typical issue in most clients have been over consumption of carbohydrates. This leads to a lot of stored energy as fat. Some app that are out there are My fitness pal, fat secret, fitbit app. It doesn’t matter which app you use just start tracking your food.
Your Relationship with Food
Now for some people they have a poor relationship with food. Food can be a feel good escape similar to a drug meaning they eat to feel better about themselves. I bring this up because I was the guy always eating horrible foods because I was that annoying guy that never gained weight. So I correlated that since I wasn’t getting fat it is okay for me to eat these horrible foods. I never wanted to let them go because all of the candy bars and gas station munchies were so good to me. It wasn’t until I started reading the nutrition facts and understanding what I was doing to my body that I decided to make some changes.
How to Lose Weight
If you want to lose weight then you have to do some resistance training and eat fewer calories than you are burning through out the day. An example is if your body need 2000 calories to just maintain your current state then drop your calories to 1500. How do you know how much you are consuming? Track your food and make small changes to accomplish eating fewer calories and expending more throughout the day.
What about six small meals a day? That Tupperware lifestyle? First off six small meals do not spike your metabolism it adds more calories throughout the day and is not a long term fix. Who the hell wants to walk around with six tupperware containers filled with bland chicken, white rice, and boring ass broccoli? I tried it and it was the most annoying thing I have ever done for nutrition. Now here is an analogy that I sued when describing small meals throughout the day. Would you fill up your cars gas tank Sunday night, then again Monday morning, again mid day, again at night? You would have a fat car if the car could expand like we do. Burn all the stored energy (gas in the fuel tank) So that you do not stack calories on top of calories and wonder why you are not losing weight. Eat less and do more. Here is a calculator to calculate your calories needed.
Speed up Weight Loss with Intermittent Fasting
One way to speed up the process is intermittent fasting. This is sciences way of saying yup eating less if effective for weight loss. So you do you do intermittent fasting? Skip breakfast. It is that simple. Yes there are other ways to implement this but start there and see how you feel. So for beginners eat your regular three meals a day on Monday, Wednesday, and Friday and skip breakfast on Tuesday and Thursday. Only do this if you know you do not have a poor relationship with food. There is a huge psychological issue that can occur when fasting if you have a poor relationship with food. You get the hunger pangs and turn in to the hulk. Learn more about yourself as you do this and see if this will work for you.
Eating for the Phase of Training
Now if you are starting my program Iron Foundation and can handle training and changing up your diet here are the parameters for each phase of training. Notice not a lot of changes within the total calories but there are changes within the macro nutrients. Macro nutrients are your protein, carbs, and fats.
Phase 1 2200-3000 Calories
20% Fats 40% Protein 40% Carbs
Phase 2 2500-3200 Calories. Increase for recovery and to improve strength.
40% Fats 45% Protein 15% Carbs
Phase 3 2200-3300
20% Fats 40% Protein 40% Carbs
Supplements – creatine monohydrate
Whey protein – isolate
What if the percentages are too much? Then eat till you feel satisfied
I do not normally suggest supplements for two reasons. One it can become expensive and two your diet has to be good in order for the supplements to function properly. So here are the two supplements that I suggest whey protein and creatine mono-hydrate. If you are not getting enough protein in the diet that is when I suggest to supplement a protein powder.
Creatine is going to enhance you endurance in the weight room and on the bike. So this is one supplement that I wold suggest. Just because you take creatine does not mean you don’t have to train. You have to put in the work to make the supplements effective.
Start small so that nutrition does not become overwhelming. It is not hard to eat healthy and have great tasting meals. I am working on some recipes so that you too can enjoy good healthy food without sacrificing taste. Here is my suggestion for recipes. When you first try a recipe make at least 3 times so that you can become efficient and change anything you want within the recipe. Recipes are not set in stone and you can always change something to make it better for your taste buds.
Better Training for 2018
If you guys have not gotten the program Iron Foundation there is one more chance for you to get it a a discount. Enter the discount code ironmx at the checkout so you get the discount and can start training. The discount code it time sensitive so after January 5th the code will no longer work. So get the program at is lowest price before times runs out. Hope you guys enjoyed this podcast. If you have any questions please email at email@example.com and I will be happy to answer them through email or in a future podcast. Hope everyone has a Happy New Year.