Eating for physical appearance or aesthetics varies from performance because their goals are completely different. For one, the goal is to look the best you can, and for the other, the goal is to feel the best you can. It’s not necessarily impossible to do both, however one must always take priority over the other.
There have been many studies done to focus on manipulating the three macronutrients (protein, carbohydrates, and fat) in order to see which amounts obtain the best physical results. The issue, as with all nutrition, is that it is very individualized.
The majority of studies have indicated that common practices are:
1) above recommended levels of protein to ensure muscle is maintained or increasing
2) fat sits at about 15-20% of total calories
3) simple, good quality foods with high fiber and lots of vegetables to ensure digestion is regulated
The individualization comes in in-regards to the amounts of each macronutrient and therefore total calories, especially in terms of carbohydrate intake. Some individuals respond well to high carbohydrate intake while others do not.
As with all food intake, caloric needs vary over time, even from day to day. This means playing around with different amounts and paying attention to how your body responds to the different amounts.
There is no one-size fits all when it comes to nutrition. Each of our bodies are genetically different and therefore we will all have different nutritional requirements to function properly and meeting our goals.
The one thing we all have in common is our desire to feel our best and to live long, happy, healthy lives.
Your C5 Nutrition Coach,