Prioritization of Nutritional Needs

PRIORITIZATION OF NUTRITIONAL NEEDS 

Issue #18
Happy Thursday!

In this issue, we'll explore prioritizing your nutritional needs for health and fitness goals. Understanding this hierarchy simplifies meal planning, leading to more effective strategies and improved outcomes. By optimizing your nutrition, you can enhance performance, speed up recovery, and achieve sustainable success. Learn how to prioritize these needs and jump-start your meal planning today with our downloadable Meal Planning Template!

QUOTE TO CONSIDER

"The difference between who you are and who you want to be is what you do."

COACHES CORNER

COACH JOSE
Certified Personal Trainer

📚 Read: "The Power of Habit" by Charles Duhigg - Explores the science behind habit formation and how habits shape our lives, including our dietary choices and health behaviors. Understanding the psychology of habits can empower individuals to make positive changes in their nutrition and lifestyle, ultimately leading to long-term success.

COACH EMMA
Certified Personal Trainer

🎙 Listen To: "The Model Health Show" by Shawn Stevenson - This podcast covers a wide range of topics related to health, fitness, and personal development, offering expert insights, actionable advice, and inspiring stories to help listeners optimize their well-being.

WORKOUT OF THE WEEK

⚡️ FOUNDATIONAL CIRCUIT WORKOUT
For Beginners

Duration: 20-30 minutes

Equipment Needed:

• Exercise mat (optional)

• Set of dumbbells (light to moderate weight)

• Stopwatch or timer (optional)

Circuit:

Perform each exercise for 45 seconds, followed by 15 seconds of rest. Complete 3 rounds of the circuit with a 1-minute rest between rounds.

1. Bodyweight Squats: Stand with feet shoulder-width apart, toes pointed slightly outward. Lower your body by bending your knees and pushing your hips back as if sitting in a chair. Keep your chest up and back straight. Return to standing position.

2. Push-ups (Modified or Knee): Start in a plank position with hands shoulder-width apart. Lower your body towards the ground by bending your elbows, keeping them close to your body. Push back up to the starting position.

3. Dumbbell Rows: Hold a dumbbell in each hand, palms facing each other. Bend your knees slightly and hinge at the hips to bring your torso forward. Keep your back flat. Pull the dumbbells towards your torso, squeezing your shoulder blades together. Lower the dumbbells back down with control.

4. Reverse Lunges: Stand tall with feet together, holding dumbbells by your sides. Take a step back with your right foot, lowering your body until both knees are bent at 90-degree angles. Keep your chest up and shoulders back. Return to the starting position and repeat on the other side.

5. Plank: Get into a forearm plank position with elbows directly beneath your shoulders. Keep your body in a straight line from head to heels, engaging your core muscles. Hold this position for the duration of the exercise, focusing on maintaining proper form and breathing steadily.

6. Russian Twists: Sit on the floor with knees bent and feet flat. Lean back slightly, keeping your back straight. Hold a dumbbell with both hands. Engage your core and rotate your torso to the right, bringing the dumbbell towards the floor beside your hip. Return to center and repeat on the left side.

Cooldown:

Finish the workout with a 5-minute cooldown consisting of gentle stretches for the major muscle groups worked during the circuit, focusing on improving flexibility and reducing muscle tension.

FUEL YOUR WEEK

📥 MEAL PLANNING TEMPLATE
Free Download

Take charge of your nutrition with our Meal Planning Template! This single-page template helps you plan meals for the week and includes a grocery list, goals, and notes section. It is tailored to your needs and features sections for breakfast, lunch, dinner, and snacks. You can track the amount of carbs, proteins, and fats in each meal, as well as the total calories. Whether you're aiming to lose weight, build muscle, boost performance, or simply eat better, our Meal Planning Template makes it easy to stay on track!

BEYOND THE BENCH

🥗 PRIORITIZATION OF NUTRITIONAL NEEDS
To Meet Health and Fitness Goals

Abraham Maslow's Hierarchy of Needs, introduced by psychologist Abraham Maslow, describes how humans have a sequence of needs to fulfill for personal fulfillment. This idea is also applicable in nutrition. With the abundance of trendy diets and conflicting information, understanding this concept can help navigate nutritional choices.

In this guide, we'll dive into the hierarchy of nutritional needs and offer actionable tips to enhance your diet for better health and fitness results. Prioritizing nutritional needs not only supports physical health but also contributes to a sense of well-being and personal fulfillment through making informed and mindful dietary choices.

Hierarchy of Nutritional Needs:

1. Calories:

At the foundation of our nutritional needs lies our specific calorie requirements. Meeting our daily energy needs involves consuming enough calories to fuel our activities and bodily functions. If you're aiming to build muscle, you need a slight caloric surplus, while weight loss requires a caloric deficit. Balancing macronutrients—carbohydrates, proteins, and fats—ensures we receive the right mix of nutrients to fuel our activities and support our body composition goals. Hydration is also essential for maintaining fluid balance, regulating body temperature, and supporting cellular function. To track your Total Daily Energy Expenditure (TDEE), you can use online calculators and maintain a food diary to ensure you're meeting your goals.

2. Protein:

Moving up the hierarchy is protein, which involves meeting our daily protein requirements. Proteins serve as the building blocks of our body, essential for muscle repair, growth, and various physiological functions. Active individuals, especially those engaged in strength training, may require higher protein intake to support their endeavors. Opt for lean protein sources such as chicken breast, fish, tofu, legumes, and dairy products to meet these needs.

3. Carbohydrates and Fats:

Continuing up the hierarchy are carbohydrates and fats. Tailoring carbohydrate and fat intake based on personal preferences and energy needs becomes crucial. Carbohydrates serve as the primary source of energy for our bodies, especially during physical activity. Opt for complex carbohydrates like whole grains, fruits, vegetables, and legumes, as they provide sustained energy and essential nutrients. Healthy fats play a vital role in hormone production, nutrient absorption, and overall health. Incorporate sources such as avocados, nuts, seeds, olive oil, and fatty fish into your diet for optimal well-being. Adjusting these macronutrients according to your individual preferences and energy requirements for training and competition can enhance performance and support overall health.

4. Micronutrients:

Next in line is micronutrients. Micronutrients, including vitamins and minerals, play critical roles in various physiological processes, such as immune function, energy metabolism, and tissue repair. Consuming a diverse range of fruits, vegetables, whole grains, nuts, seeds, and lean proteins ensures you're meeting these essential needs. For instance, foods rich in vitamin C, like citrus fruits, bell peppers, strawberries, and kiwi, support immune health and reduce the risk of illness. Additionally, ensuring adequate intake of vitamin D supports bone health, while consuming antioxidants from berries and leafy greens helps reduce oxidative stress and inflammation in the body. Incorporating these nutrient-rich foods into your diet promotes overall well-being and vitality.

5. Supplementation:

At the top of our hierarchy lies supplementation. Strategic supplementation can support body composition, training, and performance. While whole foods are optimal for meeting our nutritional needs, supplementation may be necessary in some cases to address specific deficiencies or enhance overall health and well-being. For example, if you struggle to meet protein requirements through diet alone, incorporating a protein supplement like whey protein powder can be beneficial, and creatine supplementation has been shown to enhance strength and muscle mass gains in resistance-trained individuals. Before adding any new supplements to your regimen, it's essential to consult with a healthcare professional to determine if they're suitable for you. Focus on prioritizing whole foods to meet your nutritional needs whenever possible, using supplements as a targeted intervention when necessary.

THANKS FOR READING, SEE YOU NEXT THURSDAY!

At Self Revolution, we specialize in personalized training plans and unique two-coach support for accountability. Beyond workouts, our coaching covers habits and lifestyle changes. Explore our On-Demand Programs for flexible streaming and access diverse recipes with nutritional info.

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