Dieting For Hypertrophy | Choosing the right foods Ep.2

Summary

In this video, Coach Colton discusses the importance of selecting the right foods to optimize performance and hypertrophy. He emphasizes the value of choosing high-quality protein, carbohydrate, and fat sources, while explaining the importance of digestion, energy conversion, and nutrient timing. Colton introduces a unique approach to counting macros, focusing on whole protein sources and specific carbohydrate and fat choices. He also outlines how fruits and vegetables play a role in overall health and digestion, offering practical advice on how to structure a diet for maximum gains in the gym.

Takeaways

• 😀 Eating the right foods is crucial for hypertrophy, as digestion, health, and performance are key factors in muscle growth.
• 😀 Protein sources should be selected based on lean nitrogen (like chicken, white fish, and egg whites) and fatty nitrogen sources (like bison, salmon, and lamb).
• 😀 Carbohydrates play a critical role in energy production; high glycemic carbs (e.g., white rice, pasta) are great for replenishing glycogen after workouts.
• 😀 Low glycemic carbs (e.g., quinoa, sweet potato, and couscous) are beneficial for long-lasting energy and muscle recovery.
• 😀 Fats, particularly monounsaturated and polyunsaturated fats (e.g., olive oil, avocados, nuts), improve cardiovascular health and performance.
• 😀 Counting macros should focus on whole protein sources, not partial proteins or plant proteins, to ensure optimal muscle growth.
• 😀 To simplify macro counting, only the primary macronutrient from each food group (protein, carbs, fats) should be counted.
• 😀 Fruits and vegetables are treated separately from macros but are essential for micronutrients and health; their calorie counts are tracked individually.
• 😀 Fiber intake should be balanced: too much fiber can be harmful, but too little will hinder digestion and overall health.
• 😀 Vegetables should be consumed in varying colors for the broadest range of nutrients, while ensuring they stay within calorie limits for each meal.

Q & A

What is the primary goal of the video?

The primary goal of the video is to explain the importance of proper nutrition for hypertrophy, focusing on how to choose the right foods and set up macros for muscle growth.

What does Coach Colton recommend regarding blood donation?

Coach Colton recommends donating blood to save lives and potentially improve health, especially if you're using supplements.

Why is digestion health important for muscle growth?

Proper digestion is crucial because it directly impacts how well the body can utilize nutrients. If you can't digest your food effectively, you won't be able to absorb and use those nutrients for energy and muscle growth.

What is the difference between lean nitrogen and fatty nitrogen sources?

Lean nitrogen sources refer to protein-rich foods that are low in fat, such as chicken breast or white fish, while fatty nitrogen sources are higher in fat, such as red meats like bison or salmon.

Why does Coach Colton prefer using high glycemic carbs around workouts?

High glycemic carbs are absorbed quickly and converted into glycogen, making them ideal for replenishing energy stores after a workout when the body is more sensitive to insulin.

What are some examples of high glycemic carbohydrate sources?

Examples include white rice, cream of rice, white potatoes, oats (instant), and pasta.

What are some examples of low glycemic carbohydrate sources?

Examples include couscous, quinoa, sweet potatoes, steel-cut oats, rolled oats, and wild rice.

What fats does Coach Colton recommend for a healthy diet?

Coach Colton recommends monounsaturated and polyunsaturated fats, which are beneficial for cardiovascular health and performance. These include sources like nuts, olive oil, avocado, chia seeds, and pumpkin seeds.

How does Coach Colton count macronutrients differently than traditional methods?

Instead of counting all the macronutrients in a mixed food item (e.g., protein and carbs in oats), Coach Colton counts only the macronutrient from the primary source. For example, he counts only the protein from meat and not the carbs or fats that might also be present in the same food.

How does Coach Colton handle fruits and vegetables in his diet planning?

Fruits and vegetables are not counted within the macronutrient totals. Instead, Coach Colton uses standardized servings (around 100 calories) for both fruits and vegetables, and divides these servings throughout the day as needed for fiber intake and overall health.