Eat to Lose (or WIN?)

How can calorie restriction lead to unhealthy weight loss?

The summer vacations are over and some of us have come back a few extra pounds heavier than our usual weight. We definitely have gained some extra motivation to get back on our game, clean up some eating habits and/or get a fitness routine going again. Many of us start things off by cutting out some of the bad things we eat. Now when we do that, it is important to substitute those calories with a healthy option, especially once we start exercising. Not eating enough calories compared to how much your body burns off for energy each day can lead to poor results and symptoms we don’t want.

What’s A Healthy Way to Lose Body Fat?

Anytime we gain some “bad” pounds (body fat), the common traditional mindset has been lose weight, rapid weight loss, diet, portion control; terms that can lead you down to the wrong path. A healthy weight loss is considered 1-2 lbs per week. If it’s your first time exercising in a while you may lose a little bit more for the first week or two based on your body burning off some extra stored energy commonly referred to as “water weight”. 1-2 lbs per week is just right because your body has a goal of maintaining a balanced state at all times. Too much lost too fast not only means you’re more likely to gain it back but can lead to some problems as well.

The key to gaining success and keeping it is making gradual adjustments to your lifestyle habits surrounding your eating habits. Give yourself small wins that will lead to an overall healthier lifestyle.

Risks of a Fast Weight Loss

Programs promoting rapid weight loss often have diets very low in calories and nutrients sometimes leading to health problems.

Loss of Lean Muscle

Muscle is the biggest energy burner in your body. If you are not feeding your body energy(calories)then your body will start to get rid of those energy burners. Losing weight is not the same as losing fat.

Effects on Metabolism

Your body’s goal is to survive. Whenever you limit the body of calories, it changes how it operates. It may affect hormones and other functions to help conserve more energy.

Other effects are common such as

low energy
irritability
dehydration
increased cravings
nutritional deficiencies
and more “not so fun” symptoms

How We Can Help?

WE HAVE THE ULTIMATE TRANSFORMATION PROGRAM!

Here at Infinity Sports Institute we have recently launched our all-inclusive individualized Hybrid Program that puts the individual in the best position to be successful based on their goal.

Each individual is assigned a performance specialist that they will spend the first day testing in the sports science lab using nothing but the best research grade equipment to set up the best possible program to attain their goal.

In addition, they will sit down with our sports nutritionist to set up an action plan based on their current lifestyle eating habits and goals.

After their program is created, they will get updated daily workouts from their coach who will monitor their entire journey throughout the program. A weekly meeting with their performance specialist will help the individual make outcome-based changes to their program which is the best formula for success.

To sit down with a performance specialist and learn more about our Hybrid program call 786-591-7586 or email us at info@infinitysi.com

Postural Restoration Institute Method

What is the PRI method?

The Postural Restoration Institute (PRI) incorporates a method to help people of all ages and ability levels stay balanced from postural asymmetries that occur in the body. Our bodies often move and function in asymmetry to maintain balance. A primary example is whenever we walk or run, one side of the body is creating a new step and the other is finishing the step you just took. PRI uses repositioning and repatterning techniques to maintain proper balance of those asymmetrical movements and functions to keep the body from over compensation.

When and Why should you use PRI method?

When using PRI, the idea is to identify and correct standard patterns found in our muscles and joints from side to side, from front to back and from top to bottom. These asymmetrical patterns influence the way we stand, sit, walk, breathe and even sleep. Infinity Sports Institute uses PRI method to help individual maintain postural balance for the long-term based on measuring their compensations through a full functional evaluation. Infinity Sports Institute uses PRI as another added tool to tackle abnormal postural patterns, unbalanced movement, and breathing patterns.

The Takeaway

The PRI method has given us a great resource to evaluate and treat proper functions of the body. This holistic approach has been effective and efficient when treating all different types of diagnoses.

In addition to PRI, Infinity Sports uses Fascial Stretching and Rocktape Techniques that can help restore an individual’s posture. To book an appointment or learn more about these services contact us at info@infinitysi.comor call 786-491-7586.

STRONG RUN: Powered by Infinity Sports Institute

Running is one of our passions! We work with both recreational runners as well as competitive ones. There are many reasons why people fall in love with running such as fitness, health, enjoyment, stress relief, or even to develop relationships and bond with like-minded individuals. Our love for running and for those who share this passion is why we are launching the Strong Run. The Strong Run will implement concepts of performance training for runners, using methods proven by science in order to give you an edge for your run.

What is the piece of the puzzle that runners traditionally always miss?

The strength and power training components are always ignored like a subscription to a service we had signed up for and totally forgot we had. The importance of strength training for runners cannot be over emphasized, often times they become injured because of strength imbalances between the various muscle groups. This disfunction leads to unnatural movement patterns and forces runners into compensations that are detrimental to health and performance. It can make a routine run becomes more difficult and taxing on the body. In addition, when getting to the end of a run they may not have the power to push all the way to the finish line.

You may be asking yourself how is our run club is different from the others?

The answer is simple:

Release fascial restrictions with our specific fascial stretch techniques
Provide runner specific activation exercises and correctives
Use of some ballistics and plyometrics to prep for the run
A run used as a conditioning piece
A short-power based resistance training workout
Specific runner’s cooldown to start our recovery

Why would this make a difference?

This makes sense because running is a plyometric activity. If you strengthen your muscles and improve the responsiveness to plyometric movements, you will see an improvement in performance. This is why we train both of these components together for our runners, and it’s how we keep them crushing their runs.

Join us for our Strong Runprogram and improve your game, have fun, and stay healthy. Runners will receive an Infinity Sports Institute water bottle, shirt, complimentary stretch and training session, and a membership card that will get you 10% off of all purchases that day. Participation is limited, and we will only have 20 openings on our roster. Be proactive and join the team and be a part of our amazing community!

A recent study examined some of the methodologies we implement. The article “Effects of complex training versus heavy resistance training on neuromuscular adaptation, running economy and 5-km performance in well-trained distance runners,” proves the adaptations that we train for here at Infinity Sports Institute actually occur. The study examines the difference between traditional strength training (5RM at 80-85%) and complex training which involves strength training exercises followed by plyometric exercises. The complex training involved fewer sets with longer rest intervals and provider greater adaptation than traditional resistance training alone.

The improvements between the two groups were comparable throughout all the tests except for the drop jump. This is where the complex training group showed significantly greater results. This means that training with plyometrics improved the subject’s reactive strength qualities. As a result of this running economy was improved at higher speeds and blood lactate levels were reduced. So basically, due to plyometric training in conjunction with resistance training, movement became more efficient and less energy was spent when moving at higher speeds. This shows that this type of training can give runners an edge during their runs. The tables below show the training programs and results.

Strength training program during study.

Exercise	Load	Sets	Repetition	Recovery (mins)
*Preparatory strength training*
Back squat	20 kg	3	10	3
Bulgarian squat	20 kg	3	5 ES	3
Romanian deadlifts	20 kg	3	10	3
*Training intervention*
CT group
Back squat	80–85%1RM	3	5	4
Drop jump	40 cm Box	3	6	4
Bulgarian squat	80–85%1RM	3	5 ES	4
Single leg hop	BW	3	6 ES	4
Romanian deadlifts	80–85%1RM	3	5	4
Double leg hurdle hop	50 cm Hurdle	3	6	4
HRT group
Back squat	80–85%1RM	5	5	3
Bulgarian squat	80–85%1RM	5	5 ES	3
Romanian deadlift	80–85%1RM	5	5	3
CON group
Back squat	40%1RM	5	20	1
Bulgarian squat	40%1RM	5	15 ES	1
Romanian deadlift	40%1RM	5	20	1

DOI: 10.7717/peerj.6787/table-3

RM-maximal repetition

BW-body weight

ES-each side

HRT– Heavy resistance training

CT– Complex training

CON– control group

Results of strength and power assessment before and after intervention (Mean ± SD).

	Complex training group (N = 10)	Heavy resistance group (N = 9)	Control group (N = 9)
	Before	After	%△	Before	After	%△	Before	After	%△
1RM (kg)	60.25 ± 8.03	70.50 ± 11.17^***	16.88 ± 5.93	60.56 ± 11.84	71.67 ± 12.50^***	18.80 ± 6.42	63.33 ± 9.35	64.44 ± 8.82	2.15 ± 6.64
CMJ Height (cm)	31.06 ± 3.41	34.51 ± 3.85^***	11.28 ± 7.57	32.8 ± 4.23	35.58 ± 3.33^***	8.96 ± 4.94	33.46 ± 4.27	34.26 ± 4.22	2.46 ± 1.64
Peak Power (w.kg⁻¹)	43.66 ± 2.70	47.12 ± 2.65	8.20 ± 7.79	45.18 ± 3.57	47.45 ± 5.33	5.05 ± 8.69	45.08 ± 3.17	45.29 ± 3.01	0.53 ± 3.66
DJ Height (cm)	31.39 ± 4.41	35.38 ± 4.55^***	12.94 ± 4.67	33.03 ± 3.79	33.96 ± 4.13	2.88 ± 6.58	33.31 ± 4.53	32.81 ± 4.26	−1.40 ± 1.74
RSI (cm.s⁻¹)	59.05 ± 11.63	70.80 ± 15.69^***	19.99 ± 12.39	61.57 ± 12.95	66.71 ± 8.53	10.43 ± 15.69	62.11 ± 12.04	62.91 ± 12.07	1.41 ± 5.70

DOI: 10.7717/peerj.6787/table-5

1RM-one repetition maximum back squat

CMJ-counter movement jump height

DJ-drop jump height

Peak Power-peak power in counter movement jump

RSI-reactive strength index

Li F, Wang R, Newton RU, Sutton D, Shi Y, Ding H. 2019. Effects of complex training versus heavy resistance training on neuromuscular adaptation, running economy and 5-km performance in well-trained distance runners. PeerJ 7:e6787

By: Hector Maradiaga Co-Founder | Performance Specialist

Are you ready to get better?

Come visit us at Infinity Sports Institute at our Edgewater location located at 163 NE 24th ST, Miami, FL 33137!

About Infinity Sports Institute

Infinity Sports Institute is dedicated to optimizing the human experience through sports science, sports medicine, and technology. We believe Physical, Mental and Social components are pillars to optimizing the human experience.

For all your fitness, recovery, rehab, and performance needs make sure to contact us!

Contact

info@infinitysi.com

786.591.7586

Lymphatic Assessment

What is a Lymphatic Assessment?

Assessment of the lymphatic system includes an evaluation of lymph nodes at different points throughout the body. The body has tons of lymph nodes starting from the head, down the neck, trunk, arms, legs, and feet. Lymph nodes are checked for size, consistency, and tenderness. When lymph nodes start to show any swelling or tenderness, that gives an obvious sign of inflammation.

Why and When should you use Lymphatic Assessment?

A Lymphatic assessment is a great resource for those who have chronic pain or trying to improve overall health and performance. The lymphatic assessment helps determine which lymph nodes are the most tender, swollen, and built up with inflammation.

The lymphatic system acts as the body’s sewage system. It balances the level of fluids in our body but when certain lymph nodes are “backed up” and not flushing properly, levels of inflammation increase. Infinity Sports Institute provides lymphatic assessment during our Full Functional Evaluation. The assessment further helps us pinpoint areas of inflammation allowing us to develop a better plan for those that take part of the High-Performance Pain Management program.

The Takeaway

The lymphatic system is an essential component to get your body functioning at an optimal level. A dysfunctional lymphatic system really hinders the body’s immune system and its ability to transport fluid throughout the body. Having the assessment as part of our Full Functional Evaluation and using the proper techniques to manipulate the lymphatic system has really enhanced our client’s performance, recovery, and overall well-being.

If you have been having chronic pain, our High-Performance Pain Management program is for you! Call us today at 786-591-7586 to schedule your Full Functional Evaluation.

Selective Functional Movement Assessment

What is the SFMA?

The Selective Functional Movement Assessment (SFMA) is a series of movements that help evaluate and locate the cause of pain. The assessment includes 7 different movements designed to assess basic everyday patterns of movement such as bending, reaching, and squatting in those with known muscle and joint pain.

The SFMA is a diagnostic tool which helps find the cause of pain, rather than looking at just the source. When someone has knee pain, they typically try to figure out what’s wrong with the knee when the cause of pain could be coming from elsewhere such as instability of the hip, ankle mobility, and plenty of other underlying reasons. By reasonably evaluating poor movement patterns in a structured, yet simple assessment you can provide more appropriate exercises for an individual.

Why and When would you use the SFMA?

The SFMA is a pre-participation tool specifically for those dealing with musculoskeletal pain. The SFMA is commonly used as an additional tool to assess movement before creating an exercise or training program for a specific individual. When an individual has known musculoskeletal pain, the SFMA is typically used in place of other movement assessments.

A better alternative to the SFMA

For someone moving in pain, the SFMA is a great tool used to develop a plan of treatment and training. At Infinity Sports Institute, we no longer use the SFMA as part of the full evaluation to used to assess any pain through movement. In our Sports Science lab, we have a Dari-Motion System that can replace the traditional SFMA.

The Dari gives us more efficiency when it comes to collecting quantitative data. With the markerless cameras, the system automatically captures a person’s movements and provides accurate data points and reliable analysis. It also saves a lot of time when assessing the same or similar movement patterns. Without the Dari, the SFMA is still a valuable resource for professionals to use.

However, the Dari-Motion System isn’t largely accessible to the general population. It’s why at Infinity Sports Institute, we strive to make the best technology more accessible and the reason our Sports science lab is open to the public. Call to schedule your assessment now!

Dynamic Contraction Technique

What is DCT?

Dynamic Contraction Technique (DCT) is a methodology that uses eccentric muscle contractions to breakdown scar tissue. Scar tissue is abnormal unions of connective tissue in the body that form after trauma and can affect skin, muscles, ligaments and tendons. Nic Bartolotta developed the technique based on the idea of muscle tension and strategies to reduce knots within the muscles. The goal of the DCT methodology is to reestablish muscle function and improve flexibility through lengthening the active muscle under a load which is called an eccentric muscle contraction. The idea is that the eccentric contraction helps pull apart some of those muscle fibers that become knotted together creating a “tight” muscle. DCT incorporates a balance of resistance stretching and strength training that combines principles from modalities across the world in order to improve performance, reduce injury risk, and improve quality of life conditions by establishing better muscle function and reducing chronic discomfort from tight muscles.

Why and When would you use DCT?

DCT can be used for anyone. Infinity Sports Institute will apply DCT techniques on a case by case basis following a consultation and/or an evaluation. The techniques are used routinely to address injuries and for developing performance programs based on the individual’s goal. The idea of DCT simply put is to strengthen the weak tissues and expand the strong tissue. This happens by doing an eccentric muscle contraction, or by placing a load on a muscle that is being stretched and lengthened. An example of an eccentric contraction would be instead of performing a normal biceps curl up towards their chest, they slowly resist against the weight as it lowers back down away from their chest.

The Takeaway

Practitioners and clients using DCT’s methods are able to improve stability in the body, by improving movement and how the body is able to handle wear and tear. DCT’s methodology is a great resource to utilize when applied appropriately and correctly. If you have been having mobility issues and feeling tons of different knots then DCT might be for you.

Call Infinity Sports Institute now at (786)591-7586 to schedule a consultation or full functional evaluation with a professional to see if DCT techniques can help you!

Hydration & Neuromuscular Perfomance

If you’re an athlete you probably have heard every now and then, “make sure you stay hydrated!” But what exactly does that mean? These days no matter who you are, there is a big trend about drinking enough water. It’s true, drinking enough water is very important when it comes to staying hydrated but being properly hydrated is so much more than just drinking tons of water. Whether you’re an athlete or soccer mom, it is important that we maintain a proper balance of electrolyte minerals and H2O in our body to maintain appropriate hydration. If you are lacking either electrolytes, fluids, or the right mix of both it can significantly affect your performance.

What Are Electrolytes?

Electrolytes are micronutrients that ingest into the body from our diet. These micronutrients play a big role in assisting the “mind to muscle” connection. There are four main electrolytes that help the brain send a signal to each muscle telling it how to move.

Magnesium – This mineral interacts with motor proteins within the muscle fiber. At rest, magnesium helps the muscle stay in a relaxed state. When there becomes a shortage of magnesium, there is a likelihood of muscle cramping.
Calcium – When the brain sends a signal to the muscle to move, calcium is triggered into the muscle cell helping activate muscle contractions.
Sodium & Potassium – Both assist with nerve function. When the brain sends a signal through the nervous system to the muscle fiber to contract, sodium pumps into the cell and potassium has the opposite effect and filters out. When a muscle relaxes, these micronutrients perform the opposite action sometimes acting as a pump.

Dehydration

When you are dehydrated, your body lacks enough fluid to help transport these electrolytes to the cells of the muscle. Think of it like a city bus system. The kids are the electrolytes and the busses are water. The kids(electrolytes) are all standing around waiting for the bus(water) but the bus(water) never comes to take the kids(electrolyte) to school(muscle). If your body lacks enough water to properly transport the electrolytes this could significantly affect your performance and more importantly health, if this becomes chronic.

Over-Hydration (Hyponatremia)

When you’re “over-hydrated” your body now lacks the right number of electrolytes compared to the amount of fluids within the body. The body now has enough water to transport these electrolytes to the muscle, but it does no good if there aren’t any electrolytes to transport. When the body is in a state of over-hydration, the nerves and muscle cells are not able to function properly which in turn will significantly hinder your performance.

Strategies for Proper Hydration

Proper Diet – The best way to get these micronutrients is making sure we are eating the right foods. Whole foods contain tons of micronutrients and it’s imperative to make sure we are getting plenty of these within are diet and staying away from processed items.

Magnesium: Greens, beans, nuts, whole grains
Sodium: Celery, tomatoes,
Potassium: Sweet Potatoes, Bananas
Calcium: Oranges, some leafy greens

Sole Water – Sole water, pronounced So-Lay, is water that has been infused with Himalayan pink salt. Sole water has the electrolytes needed as well as 80 plus other minerals that help the body function optimally. To make Sole water, take a mason jar and fill up 1/3 of the jar with Himalayan pink salt, fill the rest with water and let it sit over-night.

Purium Coco Hydrate– Coco Hydrate is a supplement from an organic whole food supplement line called Purium. Coco hydrate is filled with whole food ingredients that contain the much-needed electrolytes required to perform at a high level. All that is needed is a couple of scoops mixed in with your water and you’re off to the races.

We Can Help!

If you want help to be at the top of your game, book an appointment with our sports nutritionist at Infinity Sports Institute. Invest in being the best and let us help you reach the top of your game. Call (786)591-7586 or email us at info@infinitysi.com.

ACSM Certified Clinical Exercise Physiologist

What is an ACSM CEP?

The ACSM Certified Clinical Exercise Physiologist (ACSM-CEP), formerly known as ACSM Registered Clinical Exercise Physiologist (ACSM-RCEP), is a health professional that has either a minimum of a bachelor’s degree in exercise science or a master’s degree in clinical exercise physiology. In addition, they are required to complete hundreds of hours of hands-on clinical experience to receive the certification.

ACSM-CEPs® are qualified to work with those that have chronic diseases or conditions (but are not limited to working with this demographic). The most common chronic diseases in Florida include cancer (breast, cervical, colorectal, lung, prostate, and melanoma), cardiovascular disease (heart attack, heart failure, stroke, coronary heart disease), diabetes, and respiratory disease.

Why meet with an ACSM-CEP?

Getting a baseline health measurement

ACSM-CEP’s are committed to improving the overall health and quality of life of patients by using a combination of fitness-related consulting, assessments and programmed training to guide the health of those with chronic health conditions in a clinical setting. If you’re interested in making a healthy and sustainable change to your life, they can help you reach your goals by building a customized plan based around you. The first step is understanding how your daily habits contributed to your current disease(s). Patients complete questionnaires or interviews that detail their health history. Then they undergo an assessment that acts as a baseline for the training programming.

2) Building a personalized protocol

Based on what ACSM-CEP’s learn about their patient, they build a plan of attack for improving that person’s health. These goals do not have to be a specific number or target. Instead, they are often qualified by that person’s improved and sustained quality of life. ACSM-CEPs help to increase the likelihood of long-term physical, mental, and social aspects of a patient’s life through health and fitness education, lifestyle change, rehabilitation strategies, as well as preventative measures.

3) Only the best

The ACSM Certified Clinical Exercise Physiologist® certification has very demanding standards in the health/fitness industry and characterizes the gold standard of the clinical exercise profession. At Infinity Sports Institute, we carefully vet our team members to provide you access healthcare professionals with one of the highest certifications. This way, all you have to do is focus on becoming better.

The Takeaway

You deserve the best! It’s not enough just to go to a gym and sweat. Work with a professional who can build you an exercise program based on where you are today and where you want to be.

ACSM-CEP’s work with a number of different populations but a majority of their time is spent in a clinical setting. If you have a chronic disease, they can help you fight the fight against chronic diseases and conditions with exercise and lifestyle behavior change strategies.

It may feel like just another workout, but ACSM-CEPS provide a unique skill in understanding the potential and limitations of those with chronic conditions. When dealing with populations coming from a clinical environment, ACSM-CEP’s become a valuable resource.

Are you ready?

Don’t postpone feeling better. Book your appointment with an ACSM-CEP at Infinity Sports Institute. Let’s get you on the road to better health today! Call (786) 591-7586 or email us at info@infinitysi.com.

The Truth Behind the Scale

What the Scale Can’t Tell Me

A lot of us have different goals in the gym, whether that be to gain more muscle mass, lose some body fat, or maybe a little bit of both. Often times we track our goals using a scale, but frequently checking the scale can be misleading. The scale tells you your total weight but not how your body is made up of muscle, fat, and bone. Muscle is the good weight that helps us move better, burn fat and is important to maintain in your body for optimal health. Fat is the weight that we know when excessive, is bad for our health and we all work hard to burn off.

Checking your body fat percentage is the best way to create a start and finish line when it comes to getting the best results with your body and health. The DEXA machine is the most accurate and convenient way to check it. It can pinpoint your body composition by using a low-level x-ray to see how much total body fat, lean muscle mass, and bone mass you have. Keeping track of exactly how your body is made up between muscle and fat is the ultimate measure of health.

There’s Fat on My Organs?

We can break up our fat into different types. Visceral is the most important type when it comes to your overall health. It’s the fat that hangs out around your internal organs. Visceral fat plays the biggest role in longevity and risk of chronic diseases like heart disease and type two diabetes. Your scale at home and even other alternatives to checking your body composition cannot tell you the amount of visceral fat you have. A person may be content with their weight but if there is lots of fat around the organs, that person is more likely to develop lousy chronic diseases including cancer. The DEXA has the ability to show us the mass, volume, and area of visceral fat we are carrying which will tell us if we have to start changing our eating habits for healthier body composition.

Healthy Bones

If you’re an athlete that plays a high-impact sport, bone health can play a role in your risk of injury and performance. Also, women passed the age of 30 are at a higher risk for developing bone diseases such as osteoporosis and osteopenia when not exercising under resistance or eating enough calcium within their diets. The scale can tell you how much you weigh, but it won’t tell you how much of that is bone. The DEXA has the capability to show us if you are at risk or not while other methods do not.

Where Can I Get a DEXA Body Composition Scan?

Infinity Sports Institute has the luxury of having one of the best DEXA machines on the market, the Hologic Horizon DXA system, available to the public. The number one rule to winning a race is knowing where the start and the finish line is and getting a body scan can help motivate you through the finish line.

Schedule an appointment for your body scan so you can know exactly where you’re at and set the goal for where exactly you want to be.

Director of Human Performance, Andre McCormack

Carbohydrate Confusion

How will Carbs affect your weight management?

It almost feels like we can go all the way back to the beginning of time when everyone got confused about Carbohydrates. High carbs, low carbs, no carbs, people frequently get stumped on carbohydrates in their diet and how much they should eat to manage their weight. The confusion may be coming from the fact that carbohydrates are not all created equal. Carbs can be processed through your body differently creating a variety of effects in the body.

Good Carbs

To start, there is not a “best” diet. Many people have their preferences on specific diets but whatever diet you choose, it should contain whole foods. Whole Foods are often slower digesting and higher fiber carbohydrates. These carbs are attainable if we choose a wide variety of whole unprocessed foods. These type of carbs are called complex carbohydrates such as vegetables, fruits, legumes, and whole grains. These have a lower calorie density and are often hydrating, keeping us feeling full for longer. The best part is complex carbs come with many helpful friends such as micronutrients, phytonutrients, fiber, water, sometimes even protein and healthy fat.

Bad Carbs

Simple carbs are refined and highly processed foods. They digest rapidly often times keeping us unsatisfied and back to craving some more. Simple carbs bring a gang of ingredients that come with high amounts of sodium, a variety of flavoring chemicals, trans fats, and preservatives. Simple Carbs lack many if any nutrients and often poorly affect our health.

How much should I eat?

There is not a specific amount of carbohydrate intake that is the same for everyone, all the time. Intake can depend on a variety of factors such as simple things like body weight, activity levels, age, and goals. For example, an older retired man who lacked activity would not need as many carbs as a young man who did high performance training.

The Takeaway

While it is important to focus on the amount of carbs you’re eating, start by focusing on this key point. More often than not we should consume slower-digesting higher fiber carbohydrates. Many people prefer to eat differently but no matter what type of diet you have carbohydrates do not have to be the devil. Focus on staying away from unwanted processed simple carbohydrates and eat whole food complex carbohydrates that provide energy, nutrients, and satiety. This is ultimately the first step into starting to eat a healthy diet.

Call us now to schedule your nutrition consultation with our in-house sports nutrition coach to map out an action plan in order for you to reach your goal!