“Rulon Rules” of Macronutrient Counting

If there is one thing that is absolutely vital to ourselves, it’s eating healthy. We also know that exercise is important and we, as triathletes do that pretty well. BUT what happens when life happens, there is an injury or we are just not motivated to train, maybe like we have in the past?

Eating healthy is the most basic foundation of good health. Without good eating habits, every aspect of your body and mind will be impaired or damaged. For example, you don’t have to eat 8,000 grams of fiber a day, or run away screaming from the word sugar. It is all about practicing moderation and following some very general guidelines, which can go a very long way towards improving your overall health. Finding the proper balance of nutrition for your own body can be difficult, but there are many tools available to help you analyze your own eating habits.

Everyone is Different

First of all, everyone’s body is different. That means everyone’s optimal balance of nutrition is going to be different. Just because your triathlon friend LOVES Bulletproof Coffee, does not mean that it will work well for you!  Nutrition is one of the great balancing acts of our lives on and off the race course.  You have to be prepared to take time to find the best combination,  make mistakes along the way, possibly even gain weight as one option or another doesn’t work out. It will take time for you to figure what works for you!

For example: I do LOVE the Paleo diet and when I was on it, I felt amazing, dropped the weight, cut the gluten and really leaned up. When I got back to Ironman Triathlon training, I couldn’t do it. While I didn’t go CRAZY on the breads, I added rice, GF pasta, Protein Pancakes, sweet potatoes, GF breads because I needed a lot more CHO the what I was getting in the Paleo Diet. That is what worked for me. Right?

Different areas of nutrition interact with your body in different ways, so don’t let yourself feel down if you can’t bullseye the answer immediately.

Second of all, you have heard me talk about this before looking at the basic areas of nutrition:

  • Carbohydrates (CHO)
  • Fats
  • Protein
  • Water
  • Vitamins/Minerals (another day)

There are two tools that have helped me with “Counting my Macros” and starting to take the weight off from the “Season of Improvement:”

  1. My Fitness Pal
  2. Macronutrients Calculator

My Fitness Pal App

If you want help tracking your progress and what you eat, My Fitness Pal can produce helpful charts for you to see how much you are eating, overeating, and what you need to cut back on or reinforce to improve your body’s nutrition.

It will take a while to start using My Fitness Pal, BUT MFP makes it so easy for you, that you can scan the barcode for most foods. This is the thing about triathletes, we are creatures of habits. You probably tend to do the same breakfast or lunch, because you know it works for you and you enjoy it. Right?

If you are trying to drop weight during the month of January, to feel a little bit better, heading into your triathlon training, you truly need to track what you eat, along with tracking your exercise. It’s great to see how you’ve been eating and working out, but anybody can understand that cutting back and working out more will help them lose weight.

My Fitness Pal guides you to see what you are taking in and whether you are taking in too much CHO, fat and protein or too little!! I see this a lot with triathletes, if you cut back too much, you could actually be harming your body, as it will go into starvation mode (basically, your metabolism dies and your body’s functions crawl to a halt). Cut back too little, and you’re not cashing in on weight loss potential.

For example, I remember working with a triathlete, who was working out twice a day but super low energy. I suggest to start tracking how many calories she was consuming. Come to find out she was ONLY taking in 800 calories!!! No wonder she was struggling on her workouts and always tired!

Macronutrients Calculator

Athlete: Wait? Coach Jen…How the heck do you figure out how many macronutrients you take in?

Coach Jen: Don’t you worry! Click HERE to head to the Macronutrient Calculator on my website!

It is actually a VERY simple calculator and I think you will find it easy to use. Remember, you have to fuel your body to be able to train the way we do. I understand that people want to cut weight but I also know that you will cut the weight when the training increases!

Let me break my “Rulon Rules of Macronutrient Counting” for you:

  1. Get on My Fitness Pal ASAP
  2. Fill out my Macronutrients Calculator and get your numbers
  3. Put those numbers into My Fitness Pal (You have to pay a yearly fee to be able to plug in your numbers, but it is well worth it.)
  4. Weigh yourself on a weekly basis AND if you are “ballsy” take a selfie of you in your bra/unders or just unders men :)
  5. Start counting your calories and plug EVERY little ounce of food in there.
  6. You will start seeing a difference once you keep yourself accountable and notice results.

I hope today’s blog helps you all out as we are Mid-January already. Maybe you didn’t start the year off right but remember, you don’t need to have a “resolution” to start. You just need to motivation to get you there…

Interested in jumping on 30 minute Consult Call with me and helping you break down your macros and throwing them into My Fitness Pal? Click HERE for my calendar!