Know your macros

Know your macros

Here’s a quick article on the key benefits of each macronutrient for your training. Many people get hung up on eliminating certain macronutrients however the reality is they have their place in everyone’s diet, the key thing is to find which ratio suits you and your body type best to assist with your training to achieve your goals.

Protein – the building blocks of muscle, protein from the diet increases protein synthesis within the body and also improves recovery from training. Also worth noting for when dieting is that protein is thermogenic meaning it causes greater fat loss. Increased muscle mass, improving performance and recovery are the key benefits of protein from the diet.

Carbohydrates – the single most affected macro when dieting, to cut or not is usually the question and as outlined this depends on the individual, no one size fits all. The role of carbohydrates is to increase muscle glycogen for energy and also spare dietary and muscle protein from being used as energy so they can be used for their main role as outlined above, after all to create a physique to be proud of you need to let protein do it’s job, carbohydrates allow this to happen optimally.

Fats – the main role of fats in the diet is at cellular level and for energy, again it is protein sparing but is also key for all the hormonal responses created through your training. EFA’S also need to be consumed, as they cannot be synthesized in the body.

Make yourself a winner - As featured in Alpha Fit issue 4

There is nothing particularly different about the kind of nutrition you need to become a super athlete. It’s just a case of having the willpower and following David Stache’s four golden rules.

I am often asked what the differences are between the diets I write for elite athlete clients and those of the average gym user wanting to perform or look better. The truth is the same foods work for both – there are no secret foods that elite athletes are eating, nor are there any supplements they have access to that your average gym user cannot get access to. However there are differences between elite and non-elite that I see too often when it comes to nutrition. Here is an overview of those differences.

1. Consistency is the key
This is the number one difference and without doubt the biggest issue when it comes to diet. Eating consistently well brings results – there is no doubt about that. Sticking to a diet requires willpower, but when that diet brings you results that earn you a living, the willpower struggle diminishes. If your salary depended on eating the right foods and sticking to a diet, I’m sure you would.

2. Understand how food works
Either the athlete or their nutritionist they work with will have a good understanding of why they are eating specific foods, why their meal timings are set out as they are and what the implications are of straying from the diet. I’m not saying you have to have a qualification in nutrition, but an understanding of at least what foods are needed and when will improve your performance. [Keeping up with AlphaFit should be a good way to start if you are not sure – Ed.]

3. Plan, plan, plan
Lack of planning: After consistency this is the biggest issue I see for results not coming quick enough. If you don’t plan your foods out and take the time you will stray from your diet. As a good friend Chris Evers – one of the most committed gym members I have – commented: “The engagement with food and the time and the effort you have to put in has to go up if you are to be the best you can be.” To really be the best you have to live the life in the kitchen too.

4. Don’t forget about micronutrients
So often I see how yoing guys are using a protein powder, creatine and a pre-workout formula but completely ignore micronutrients either from their diet or from supplements. At the very least you should use a multivitamin. Other micronutrients such as zinc and Vitamin D are excellent for both body composition and sports performance, yet these are often ignored too. Contrast this with the elite and they will at the very least be covering all bases either through food or supplementation. I recently ran my own mini-research in to zinc deficiency of 37 males who bought a tub of protein. Some 28 were deficient in zinc, yet only four bought zinc supplements. Begs the question: why did they bother with any supplements?

There’s nothing radical there. All these are just behaviours which elite athletes adhere to and that is what sets them apart in terms of their diet from the average gym user.
So what does it take to be the best? Well, apart from genetics and great skill, the importance of nutrition is not to be underestimated. If you’re not planning out your diet then you won’t ever be the best you can be as you will never see where you could improve. This is integral to constant progress.
So try and implement the above key differences for three months and you will be surprised how much progress you will make.
Follow David on Twitter @totalbd or on his website www.totalbodydevelopment.co.uk.

FAQ's

Frequently Asked Questions

There are some questions I get asked quite often, so I thought rather than just answer the person with their answer I could put a list here and refer them to it in the hope they may learn something from questions others have asked. As always I am happy to answer any questions on diet, training, health and overall fitness so feel free to get in touch.

What’s the best exercise for toning arms?

Losing bodyfat and increasing the size of the arm muscles (bicep & triceps) is what gives arms that lean toned look, on top of the obvious diet and solid workout including cardio then bicep curls or variations of and overhead cable pressing are the best bang for book exercises for arms.

What’s the best exercise for abs?

First off doing sit ups’ does not reveal a 6 pack. You need low bodyfat, which comes from intense training and diet. Abs routines should be to assist your other work, as they are one of the hardest muscles to hypertrophy in the body. Plank, aleknas, hand walk out’s all transfer well to other lifts, remember the core includes more than the 6 pack, the lower back needs work too

I need to lose weight fast, what’s the best way

Train intensely and drop carbs and go in to ketosis, hold muscle by keeping protein high. Here’s how to set it up: http://www.bodybuilding.com/fun/keto.htm

What’s the best fat burner to take and how should I take them

They are all pretty much the same in terms of ingredients; personal favourites are grenade and hyper shred as well as oxy elite pro

What’s the best pre workout?

Without doubt jack3d for the all round better training benefits, as this will soon be banned (est. October 2012: Now banned and the new micro version is weak/poor ; as of November 2012) bsn no xplode would be my 2^nd choice, however for high volume work gaspari’s super pump max is great

Are power plates good for fat loss?

No. They are good for rehab work and massage though. Nothing produces results like hard work

What are the best foods to eat to lose weight?

Healthy foods, ones that are not heavily processed. Lean proteins, healthy fats and complex carbohydrates.

What’s the best ratio of protein/carbs/fat for fat loss?

Way too personal a question as everyone really is different. Cookie cutter diets rarely work long term though. As a rule the fatter you are the less carbohydrates you need. Body type is also a key issue when looking at the macro split most optimal for you.

Is the Atkins diet healthy?

It’s not really physiologically unhealthy, however mentally it does you no good as it gives a warped sense of carbohydrates, and the body needs all macronutrients therefore long term elimination of one is not optimal.

Will protein shakes make me muscular like Arnie (commonly asked by women)

Protein in tubs is no different to the protein in chicken, what makes you muscular is a high protein/high calorie diet with training that promotes hypertrophy. Protein shakes are just a simple convenient way of increasing protein in your diet. They are not magical muscle builders, unfortunately!

Are fat burners any good and what do they do?

The term fat burners is misleading, they do not target fat cells and burn fat. They have 3 main functions:

1 - they boost metabolism slightly, usually by around 3-5% maximum

2 - slight stimulant affect, so as you lower calories and burn more off they keep you feeling more alert, thus masking the diets effects subtly

3 - suppress appetite - meaning you don’t crash and crave for foods

Can I shape the muscles?

No. Bodybuilders love to think they can by doing ridiculous angle exercises, science and physiology says it’s not possible though

What’s the best way to lose weight?

Diet is key, create a calorie deficit first, increase protein and fibre in the diet and then optimise training, eat carbs when you will use them, earn your carbohydrates. Fuel your day and your workout, most people over estimate how much carbs they really need. Training wise, strength training + intervals + lactic acid training (circuits with weights).

What are the best supplements to take for health?

Multivitamin, vitamin D, fish oils, magnesium and zinc for men. The rest are person specific.

What are the best supplements for building muscle?

Whey protein, bcaa’s, creatine, beta alanine and d-aspartic acid with zinc.


Do you post your diet plans online?

No, this is because every meal plan i write is specifically tailored to the individual based on their metabolism, body type and lifestyle. Putting up my diet plans would mean people use them and don't get the success i get with clients and then blame the diets. Everyone is individual and therefore to get the best results i strive for i treat them as such.


What's the best way to lose weight?

Drop all processed foods, control your portions, increase fibre and increase protein in your diet.

Are supplements worth it?

If you don’t want to read this article in it’s entirety then the most important take home message is this: no supplements will make up for a poor diet. They are not magic potions but products that you should use to enhance or complete your diet and training.

The real question should however be “are your expectations realistic” most people’s are not and they expect wonder results because either the supplement companies promise them or they’re looking for a quick fix. Addressing every supplement on the market and detailing it’s real world value would take too long, maybe a full issue so here we’ll simply look at the reasons to take supplements in general and what you should be doing before taking the leap and investing your money in products to ensure you are getting value for money.

It often amazes me how young men new to the gym think that adding a protein powder to their diet immediately qualifies them as a ‘real gym’ goer, it’s almost as if the two are synonymous and the rest of the diet can remain the same.

Before we go any further I should clarify that when I speak about supplements I am not solely talking about protein powders, Creatine, pre workout formula’s etc but the health and wellbeing side too including vitamins, minerals and digestive supplements which are all too often ignored by young men, other than popping the daily multi-vitamin.

A word of warning, the supplement industry is awash with spurious claims and marketing hyperbole, sifting through it can be very intimidating and lets be really honest if we could take a supplement and look like a cover model with minimal effort in the gym and kitchen, then most of us probably would as it would give us more time to show off the easily attained physique rather than busting our balls making sure every aspect was near perfect. It is this that the supplement companies hone in on, they are masters at appealing to the ‘quick fix’ character trait we have within us.

The key with supplements is to start off keeping it simple, once your diet has been addressed look at areas which need attention, times when a supplement might be easier than a meal or you need to balance out the macronutrient profile of the meal, if you need to increase your EFA’s through supplementation because you’re struggling to get them in, if the foods you are eating are nutritionally adequate or whether you want to use a multi-vitamin to cover your bases or if the increase in food your eating means you want to use a digestive enzyme such as acidophilus. The same logic should be applied to sports supplements; is recovery from training becoming harder therefore utilising a recovery product would benefit you, are you wanting to get more reps from your sets and thinking Creatine or beta alanine can help with this and even to the more extreme side of the market of fat burners and what place they have, for some they become reliant on them while others utilise them to help them get in to the mindset of dieting, curbing appetite and cravings and supplying a ‘lift’ when calories are low.

You see many supplements and their use can be justified but what really matters is if you feel they are worth adding to your diet. Question and reason everything you think about using, think of the bigger picture of how it fits in to your diet and lifestyle and whether you are doing enough to get the most from it and if you stick to viewing supplements like that you will never feel ripped off or short changed. Approach them with caution and question the claims made and you cant go wrong.

As always I appreciate any feedback and if you wish to contact me about supplements you are considering then I will always answer honestly. I can be contacted through the usual means facebook.com/totalbodydevelopment or david@totalbodydevelopment.co.uk

Food & Mood - Eat your way better

This article first appeared in issue 3 of Alpha Fit

Feeling moody and tired all the time? A simple look at your diet could go a long way to making you feel top notch again, says David Stache

A connection between the food you eat and the mood you find yourself in has long been established in science. But it is surprising how easily it is forgotten in fitness circle. People talk about eating for results, but that generally means results in the gym or for a sport, rather than better moods or brain function.
But your mood will affect your performance in your job, at the gym and in your personal life so if you can improve that through food, other areas will improve too. Of course, if you really think your mental state is getting too much you should see your GP. But assessing your diet and making changes can have a very positive effect on your mind. There have been well-documented reports of improvements in mood swings, depression, anxiety, concentration, memory, fatigue, behavioural disorders and many others just from making changes to what we eat.

So how does food affect your mood?
Certain foods – vegetables, oil-rich fish and fruits – are known to have positive effects on your mood while others – alcohol, sugars and caffeine, for example – have a negative effect. Have you ever noticed that if you go too long without food you become snappy, weak, and fuzzy-headed? If you think about the foods you crave at this point, they will usually be carbohydrates in the form of bread, sweets, pasta and so on – rarely in this state will you crave a steak and some green beans. This is because glucose – the form of energy derived from carbohydrates – is what fuels the neurons in your brain. This is also another reason to control your blood sugar through eating complex carbohydrates : that will give your body and brain a constant flow of blood glucose.
But there’s much more to food and mood than just the brain being powered. Neurons are basically data transfers and are responsible for releasing chemicals called neurotransmitters such as serotonin, dopamine and acetylcholine. These all influence the way we think, feel and behave. And essentially the nutrients in your food stimulate the production of these neurotransmitters. It’s not quite as simple as that, however, as food is made up of many different nutrients (both macro and micro) and they all interact and impact the release of neurotransmitters.
Here, however, is a brief list of what you should be including in your diet, and why.

Good mood foods
Protein: this is broken down in to amino acids, one of which, called tyrosine, increases the production of dopamine, noradrenaline and adrenaline – all of which are known for their ability to increase levels of alertness and energy.

Carbohydrate: aside from being broken down into blood glucose, carbohydrates also trigger the release of insulin into the bloodstream. This clears the bloodstream of all amino acids, except one called tryptophan. Once tryptophan is no longer being crowded out by other aminos, it can cross the blood brain barrier and be converted to serotonin which regulates mood, appetite and sleep. Low carb dieters have in fact reported feeling down around two weeks in to their diet. It is usually at this point their serotonin levels have dropped due to lowering carbohydrates.

Essential fatty acids(EFAs): Think in particular of Omega-3, found in oil rich fish such as salmon and mackerel and in linseeds (flax) and hemp seeds and their oils.The brain and nerve cells depend on these fats as the nervous system is made mostly of fat. So give the brain enough Omega-3 and it will function better. Starve it and it wont perform as well, resulting in you feeling sluggish.

Selenium: research has shown that some individuals lacking in selenium can be irritable, anxious, depressed and hostile. Correcting these deficiencies has shown to normalise the moods of a person, although getting more does not elevate it. Selenium plays a part in brain function as well as the functioning of the thyroid. Foods rich in selenium include Brazil nuts, shellfish, fish, oats and sunflower seeds.

Folic acid: deficiencies in this nutrient causes serotonin levels in the brain to decrease and low levels have been linked to depression in clinical studies. Studies have found that psychiatric patients with depression generally have higher rates of folic acid deficiency than the general public. Foods high in folic acid include dark leafy greens such as spinach, asparagus, citrus fruits, avocado and seeds and nuts.

Choline: this is a B-complex vitamin that is concentrated in foods high in cholesterol. Foods such as eggs, liver, salmon and cod all have an abundance of choline which when lacking can affect memory and concentration. This is due to choline affects the brain neurotransmitter acetylcholine which is linked to memory. In fact, low levels of it have been linked to Alzheimer’s.

The good news is that all the foods that have a positive effect on mood are generally speaking very healthy and nutritionally dense anyway.
You will also notice that I haven’t mentioned sugars. This is because of the instant hit they give, which leads to spikes in insulin followed by a crash, the results of which you will feel both physically and mentally.
If you look to include the foods mentioned above over convenience foods you should find that your craving for such foods will lower as your blood sugars will become more stable. You will also find your mood will be normalised or even improved.
In short, food does affect your mood, so make sure you’re eating the right foods to put you in a good one.