Okay, so we know that we need to eat for our goals. We’ve covered our carbs. W’ve gone through the facts on fats. So what’s left?

Oh right! Protein, Calories and Micronutrients!

Let’s Get Started!

The Power Of Protein

When it comes to the most overrated macronutrient of all time, in my opinion there is no other contender that is more overvalued and overhyped then protein. For some reason when it comes to building muscle, people seem to be under the impression that they need to consume copious amounts of protein or else they won’t achieve maximum results with their physiques. Whether it be protein shakes, protein powders, protein bars, hell, even protein pancakes! The supplement industry is making millions, no correct that, BILLIONS off misinformed consumers who have been mislead and brainwashed to believe that an abundance amount of protein is essential in order to grow a quality physique. Well, I hate to dump the pooh-pooh on the protein parade, however this is simply NOT true.

Yes, you need protein to build muscle. And yes, you will require more protein if you train with weights regularly as opposed to someone who does not. However the amount of protein your body actually requires is MUCH less then what most Supplement Companies, Brainless Bodybuilders, and Phony Personal Trainers will have you believe. I mean how much protein do you really think the human body can absorb in one sitting? This is just one of the many things that continues to baffle me and that I cringe about when a new client comes to work with me and sends me a copy of their previous diet plan that was sent to them by their ex coach or trainer. All I see is PROTEIN, PROTEIN, PROTEIN and MORE DAMN PROTEIN!!!

Not only is all of that protein unnecessary, it can actually be detrimental to your health! Roughly 20% of the blood your heart pumps through your body goes to the kidneys. Numerous studies have shown over the years that a high protein intake can actually accelerate kidney damage in both people who have kidney disease AND people who are relatively healthy. This is due to the excess nitrogen found in the amino acids that make up proteins. Your kidneys have to work harder to get rid of the extra nitrogen and waste products or protein metabolism. So with knowing this then why on earth would anyone want to put unnecessary stress on their kidneys, because the Bros at the gym told them “protein is king” when it comes to muscle building? Most likely because they don’t any better.

So how much protein do our bodies truly require? Well like most things, there is no one size fits all answer. However when it comes to starting with a baseline for the amount of protein I implement into a client’s nutritional plan, I will generally start with a calculation formula of 1.3g – 1.8g of protein x the amount per kilogram of body weight that a person weighs. There are numerous ways to calculate protein intake, however I like to keep things as simple as possible. Just as I suggest that you do.

Counting Calories

Every single client who has ever worked with me on their nutritional plan will tell you that I don’t count calories. If a client asks me how many calories are on his or her nutritional plan, I will always tell them that I have no clue. The reason I have no clue is because I don’t care. Whether I’m helping someone lose fat, build muscle, or improve upon their IBS, calories always have and always will be irrelevant to me.

But wait a second! Don’t you have to be in a caloric deficit to lose weight? And don’t you need to be in a caloric surplus to gain muscle? Well yes ofcourse you do! However rather then just count calories, I prefer to examine the quality of the calories that I’m incoporating into a client’s plan. If I design a nutritional plan that contains clean whole food sources, I’ll generally base the numbers that I use off the macronutrients rather then the calories. Why? Because calories don’t always tell the entire story when it comes to losing fat and building muscle. And when it comes to bettering a person’s digestive system and helping them improve their overall quality of life, I sometimes won’t even bother counting macronutrients either at first and just strategize on using the foods that I believe to contain the highest quality of micronutrients.

Which by the way just happens to lead me to our next topic……….

The Micronutrient Mystery

These days most people are so obsessed with counting their macronutrients with their fancy apps, Fitbits and other tacky technology, that they ignore or don’t even know as to what a micronutrient actually is. So I’ll explain…..

A micronutrient is a chemical element or substance required in trace amounts for the normal growth and development of living organisms. Some examples of micronutrients include calcium, iron, magnesium, potassium, selenium, zinc, vitamins A, B6, C, D, E and K, as well as biotin, folic acid, niacin, pantothenic acid, riboflavin and thiamin. Micronutrients play a crucial role in our nutrition, as they assist in preventing and treating various diseases and conditions, as well as aid in optimizing both our physical and mental wellbeing.

Therefore if you’re serious about maintaining and/or improving your overall health then it is critical that you understand the importance that these vitamins and minerals have in the foods that you are consuming.

Final Thoughts

So is a calorie really just a calorie? – NO!

Does it really matter what you eat as long as it fits your daily so-called maintenance macros? – OFCOURSE IT DOES!!!!

You don’t need to be a Dietician or have a degree in Nutrition to be able to separate good food from crappy food. And you don’t need to be a health and fitness expert to understand why Fad Diets don’t work. What you do need though is some common sense.

READ your food labels and LISTEN to your body to find out what it needs and what it doesn’t need. Learn to develop a basic understanding of the vital role that vitamins and minerals play in the food that you consume and ensure that the food you are consuming is made with QUALITY ingredients.

And just remember that at the end of the day, if you’re still a bit lost and confused when it comes to your diet and nutrition then that’s okay. That’s what we’re here for!

Yours in Good Health,

Nick Cosgrove
Forever Fit Performance