Many athletes/clients come to us with goals to improve body composition whether it be increase lean muscle, decrease body fat, tone-up, or a combination of all three. Below are 3 ways that can help you on your journey to achieving those goals.
1. Sleep
Having consistency and quality of sleep can positively affect metabolism, hormones, as well as nutrient consumption, exercise levels, and appetite. When we aren’t able to have great consistency of sleep, our circadian rhythm (the body’s 24-hour clock) is thrown off and the body’s systems don’t function optimally. Inconsistent sleep patterns could result in overeating later in the day which would alter hormone levels.
Some tips to improve sleep patterns:
-aim for 8 hours of sleep while trying to keep sleep and wake times consistent.
-daily exercise of at least 30 minutes
-avoid caffeine after 12 pm
-limit the amount of blue light leading up to bedtime (iPads, phones, tv, etc..)
2. Prioritize protein in daily nutrition
Adequate amounts of protein per day will result in increasing (or at least maintaining lean muscle mass) while reducing body fat. An ideal amount of protein per day is 1g/lb (1.5-2.0g/kg). Of course, this amount will certainly depend on activity level, type of training, and sport demands.
Tips to consume adequate amounts of protein
-consume protein-rich meal/snack every 3-4 hours
-consume 1 serving post-exercise
-start your day with a quality breakfast
-consume 1 serving before bedtime
3. Food log
This is certainly one of the most beneficial ways to recognize what you consume daily and be able to make adjustments accordingly. Tracking what you eat whether it be old-school pen and paper or by using fitness apps such as MyFitnessPal, will allow you to identify areas you either need to improve upon, or you are completing. If you find yourself crunched for time during the day, take photos of each meal, then before bed spends time to record what your meals were for that day. @coachbrendonrearick says it best, “what gets measured, gets managed”!