Raise your nutritional standards to get the results you deserve

You don’t get results from your time at the gym by occasionally eating superfoods and relying on energy-boosting supplements. Results come from nutritional consistency and the quality of what you put into your body.

We all know that food is fuel, but are you filling up on the right kind to support all-day energy, optimal recovery and a resilient immune system?

Whether you’re chasing a new max lift or fueling a HIIT workout, what you eat provides the biological information your body needs to thrive.

READ MORE | Nutrition for busy women to fuel your daily hustle

The Protein Foundation

If you want to move better and stay strong, Protein is a non-negotiable at every meal – is the gold standard in any diet plan that holds everything together.

While carbohydrates and fats are optional in some meals, protein is the foundation, providing the building blocks your body needs to repair and grow muscle.

While the basic RDA is 0.8 grams per kilogram per day (g/kg/day), this is the standard for sedentary people.

For those living an active lifestyle, the science is clear: aim for 1.6-2.2 g/kg/day^1.2. A meta-analysis from McMaster University¹ suggests that 1.6 g/kg/day is the “sweet spot” for muscle growth.

To reach this daily target, aim for around 0.4g/kg of protein per meal over at least four meals³prioritizing whole foods such as lean meats, poultry, fish, eggs, dairy products and plant-based energy sources such as quinoa, hemp seeds and legumes.

A supplement, like Biogen Iso-Whey or Biogen Complete Wheyprovides a convenient and effective source to consistently meet your daily protein needs and reach those goals.

READ MORE | Quality protein delivers quality results

Creating balance

But it’s not just the protein that matters. Your body also needs the right carbohydrates and fats to support various processesincluding muscle recovery, hormonal balance and energy production.

When it comes to sustained energy, it’s not about eating more. it’s about making smarter choices.

Your body turns carbohydrates into glucose to fuel everything from your muscles during your morning workout to your brain to power you toward an afternoon work deadline.

However, timing and type of carbs make all the difference:

• Complex carbohydrates: Think sweet potatoes, oats, basmati rice and rye bread. These release energy slowly and steadily, keeping you fueled without the blood sugar roller coaster.
• Simple carbohydrates: Consider fruit or even a quick honey-based snack. These give you a quick burst.

A smart nutritional strategy is to save simple carbohydrates before or during exercise, when your body needs immediate fuel. For the rest of the day, stick to complex whole food sources to keep your energy going.

Healthy, natural fats should make up about 20% of your total calories. They are also a source of sustained energy throughout the day and during low-intensity, longer-duration exercise sessions.

Importantly, certain fats are necessary for the production of hormones, including testosterone, which is the driver behind muscle growth and repair.

Focus on avocados, walnuts, chia seeds and fatty fish such as salmon or mackerel, with an essential fatty acid supplement such as Biogen Supreme Omega 3, offers additional support for heart, nervous system and eye health.

READ MORE | Why you shouldn’t skip carbs in your quest for muscle gains

Strengthening your system

While the proteins, carbohydrates and fats we eat every day provide the macronutrients we need for energy, repair and growth, the micronutrients contained in these foods in the form of Vitamins and minerals are also critical for general health and normal bodily functions.

Eating a variety of natural foods, such as vegetables, fruits, grains, meat and dairy, nourishes the body. Meeting our required nutritional needs each day is essential for health and well-being, especially for digestion, immune function and resilience to stress.

Whole foods provide a range of phytonutrients, vitamins, minerals, fatty acids, fiber and protein to support our bodies.

These include antioxidants such as beta-carotene, vitamin C and vitamin E, which neutralize free radicals caused by stress, pollution and vigorous exercise⁴and magnesium – involved in more than 300 biochemical reactions – helps muscles relax, supports sleep quality and activates immune cells.

When it comes to optimal immune function, minerals like zinc and selenium are important because infection-fighting cells cannot function properly without them.⁵.

You can find zinc in oysters, red meat, poultry, beans, nuts, seafood, whole grains, fortified cereals and dairy products, while selenium is found in Brazil nuts, tuna, beef, poultry, enriched breads and other grain products.

A complete multivitamin, like Biogen Multi Vitamin+is a highly potent supplement, designed to provide important vitamins and minerals that the average person struggles to obtain from their diet alone, or to meet the additional needs of hard-training athletes.

READ MORE | Why optimal micronutrient status is important for active individuals

Consistency counts

While individual choices may seem important when it comes to building your diet, remember this A salad won’t make you healthy any more than a donut will make you overweight.

Long-term results depend on what you do most days. it’s the protocol you follow 90% of the time that counts.

By choosing consistent, high-quality foods for most meals of the week and supporting your diet with the strategic use of supplements, you’re not just eating, you’re investing in your future self to improve the way you train, compete, work and live.

References:

1. Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med 2018;52:376–84.doi:10.1136/bjsports-017-097608.
2. Arash Bandegan, Glenda Courtney-Martin, Mahroukh Rafii, Paul B Pencharz, Peter WR Lemon, Index Estimate of Amino Acid-Derived Dietary Protein Requirement for Male Bodybuilders on a Non-Exercise Day is Several Times Higher than the Current Recommended Diet121, The Journal of Nutrie7, The Journal of Allow Issue 5, 2017, Pages 850-857, ISSN 0022-3166, https://doi.org/10.3945/jn.116.236331.
3. Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal to build muscle? Implications for daily protein allocation. J Int Soc Sports Nutr. February 27, 2018, 3:10 p.m. doi: 10.1186/s12970-018-0215-1. PMID: 29497353; PMCID: PMC5828430.
4. Brambilla D, Mancuso C, Scuderi MR, et al. The role of antioxidant supplementation in immune, neoplastic and neurodegenerative disorders: a view to assess the risk/benefit profile. Nutr J. 2008 Sep 30; 7:29. doi: 10.1186/1475-2891-7-29. PMID: 18826565; PMCID: PMC2572622.

5. Mocchegiani E, Malavolta M. Role of Zinc and Selenium in Oxidative Stress and Immunosenescence: Implications for Healthy Aging and Longevity. Handbook of Immunosenescence. 2019 Apr 11:2539–73. doi: 10.1007/978-3-319-99375-1_66. PMCID: PMC7121636.