Eat right, live strong.
Food + nutrition can often be the most difficult part of a healthy lifestyle to understand, control, and adhere to.
here are Your biggest nutrition questions answered by Registered Dietician
Anna Titcomb
When it comes to healthy eating, it feels like just when we finally start to feel like we know what we’re doing, BAM another article comes out telling us we're wrong, that is there is a better way, a different way, and suddenly we are confused all over.
WELL NOT TODAY SATAN
Because Anna is not some fitness magazine or Instagram page trying to make money off of you purchasing the diet fads they advertise, the protein they urge you to buy, or the image that makes them money when you attempt to maintain it.
NO!
She is a professional in the field of health and wellness who helps women like you EVERYDAY!
so without further ado…
…Let’s get to your questions!
I want to start implementing macro counting into my strength training lifestyle but don’t want to get too overwhelmed too fast. What would be a good way to get started?
A good way to get started would be to just track your protein intake, especially for those beginning a consistent strength training or weightlifting routine. A general goal would be 0.6-1.0 gm/lb bodyweight, on the lower side if you are maintaining your weight, on the higher side if you are cutting or massing. E.g. if you weigh 150 lbs, your protein goal would be 90-150 gm/day, ideally split evenly throughout the day for maximum absorption. Experiment with this range, as individual people feel different with different intakes!
Why are some carbs considered good while others are considered bad?
Carbohydrates have gotten a really bad rap over the past few years! As athletic individuals, we are posed to use carbohydrates effectively - they are the best source of energy for our bodies and they taste awesome!
“Bad” carbs are traditionally those that are highly-processed, low in fiber, high in added sugars (soda, juice, candy, chips, pretzels, cookies). They are not nutrient-dense and offer little in the way of satiety, however, in moderation, these foods are totally ok to eat (and are delicious lbr).
“Good” carbs are those that are high in fiber, whole grain, low-to-unprocessed (rice, whole grain bread, steel-cut oatmeal, sweet or white potatoes, corn, whole fruit) - offering more nutrients and increased satiety than their refined counterparts.
However-- grouping foods into “good” or “bad” categories often predisposes us to unhealthy black and white attitudes towards food- all foods fit and have a place in your diet!! Should you only eat Poptarts for every meal? Probably not- you’ll feel horrible and your poops will be bad. But having “fun foods” once in awhile is truly not an issue for the majority of us.
I have been vegan for years but have started to realize I am not getting nearly enough protein while strength training with ladies who lift. How do I best implement meat into my diet to get the health benefits from it without becoming a full blown meat eater?
As a fellow vegan weightlifter and Ladies Who Lift strength training client, I would challenge this assumption :) It does take more time and energy to ensure adequate protein intake on a vegan diet (especially if, like me, you feel better on a higher protein diet), but you should not necessarily have to add meat back in.
My less-common macro-friendly protein staples would be seitan (homemade is easy and cheap - this recipe has 26 gm of protein for 159 kcal!), Trader Joe’s high protein tofu (14 gm protein/serving), Beyond chick’n strips (20 gm/serving), Gardein chick’n strips (13 gm/serving), and Beyond sausages (16 g). True Nutrition and PEScience both make delicious vegan protein powders- easy to make a shake or add to smoothies.
And obviously there’s the usual line-up of beans, lentils, tofu, edamame, mushrooms, whole grains, etc - all protein adds up!
Are diet sodas really as bad as they are made out to be?
Nope! Artificial sweeteners are some of the most studied additives out there. They do not promote weight gain or insulin response as they do not contain sugar or kcals. Diet soda can be a good way to help curb sweet cravings- but some people find the opposite effect in that the sweetness will increase sugar cravings. The first beverage priority is always just plain water (add lemon, lime juice for flavor, or choose sparkling), but a diet Coke here and there is not an issue.
How do you deal with unintentional weight gain?
Good question - and one that needs to be unpacked as it depends on the context. If nothing has changed with your workout routine, it is worth examining if your intake has changed, e.g. more snacking? More drinking? More late-night eating? More stress resulting in different food choices? Increased cortisol due to stress, poor sleep, too much high intensity exercise? A good place to start would be keeping a food diary to assess what is truly going on.
If you have recently started strength training and weight lifting - it is normal for scale weight to increase. This is due in part to increased inflammation and water retention in muscle tissue (all normal! And part of what makes you stronger!).
Have there ever been any diet fads, like keto or whole 30, that you can get behind?
Nope :) The majority of fad diets are not evidence-based, and generally not sustainable. Unless there is a medical reason (food allergy, intolerance, celiac) or ethical objection (s/o to my fellow vegan sisters), cutting out entire foods groups is unnecessary.
THANK YOU ANNA FOR YOUR ENDLESS WISDOM!
Be sure to follow Anna @annatee_rd
