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CHAPTER 3 | METABOLIC

CHAPTER 3 | METABOLIC EFFICIENCY TRAINING: TEACHING YOUR BODY TO BURN MORE FAT 8 There is no need to measure food or count calories. Simply attain the desired quantity of protein, fat, and fiber in context of your hands to best control blood sugar. For example, for a breakfast egg scramble, depending on the size of your hand, you would likely eat 3-4 eggs (protein/fat hand) combined with enough mushrooms, onions, peppers, and tomatoes to fill your other hand (fiber hand). Lunch could be a Cobb salad with enough of the protein source (ham, bacon, chicken, egg) to fill one hand and enough greens to fill the other. Make it simple for simple is sustainable. It sounds easy and to be completely honest, it should be. At certain times you may eat a bit under or over your hands but that is the beauty of it. It allows you flexibility. You should structure the nutrients you eat to best control blood sugar and make you full. Additionally, you should listen to your body after eating to see what cues it gives off when you put together certain foods. Are you hungry immediately after you eat? Perhaps try increasing protein and fat. Are you not able to finish meals? Perhaps reduce all volume of fiber, protein, and fat. Are you in a heavy training block? Perhaps eat more toward the 2:1 ratio instead of 1:1. It offers a good amount of flexibility while teaching you about your body signals and responses to food. Of course, it is important to understand that some individuals may require a bit more in depth assistance with this which is why I highly recommend working with a qualified Sport Dietitian who understands Metabolic Efficiency.

CHAPTER 3 | METABOLIC EFFICIENCY TRAINING: TEACHING YOUR BODY TO BURN MORE FAT SUMMARY Paying attention to controlling and optimizing blood sugar through good daily nutrition strategies, while implementing the concept of Metabolic Efficiency, should be the main focus for any individual athlete. As you are accustomed to following a training program, you should also be following an eating program, not a diet. Remember that the food that you put into your body in the proper quantities can provide an opportunity for your body to burn more fat as energy, which has tremendous health and performance goals. And remember my mantra, “eat to train, don’t train to eat”. Bob Seebohar, MS, RD, CSSD, CSCS, METS II, is the owner of eNRG Performance. He is a nationally renown Sport Dietitian, exercise physiologist, Certified Strength and Conditioning Specialist, Elite Triathlon Coach, and the founder of the Nutrition Periodization and Metabolic Efficiency Concepts. “Eat to train, don’t train to eat.” Contact him at bob@enrgperformance.com 9 For more information about Metabolic Efficiency, visit www.metabolicefficiency.org.

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