- Eat real food
- No carbs at breakfast
I've written at length about the reasoning behind these both on this site and in my guest posts so if you aren't familiar with these do geek up on them before reading on.
The next level of complexity occurs when we introduce exercise into the mix. Dependent on the type of activity, your goals and the frequency of activity there can be many different tweaks that need to be made to optimise things for you. Again, I've tried to do an 80/20 analysis and identify the big picture elements which will help you get it right the vast majority of the time. These guidelines are:
- Dose carbs dependent on intensity of exercise
- Keep protein relatively constant at around 1g per 1lb of bodyweight
- Eat the majority of carbs post exercise (except for around competitions)
To try and illustrate this I have created the chart below.
You can use this approach either through a training cycle or on a day by day basis, as i do.
Using this basic structure you can, if you so wish, layer on an extra level of detail by defining exact macros and working out your total calories and then titrating carbs and fat up or down dependent on your training intensity.
As i said at the start, this isn't the final word in nutrition, but it is, when combined with my basic guidelines, a great starting point to start optimising your diet in line with your training.
Experiment with it and let me know your thoughts.