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Nutrition Or Training – Which Is More Important
Legendary bodybuilding trainer Vince, “The Iron Guru” Gironda was famous for saying, “Bodybuilding is 80% nutrition!” But is this really true or is it just another fitness and bodybuilding myth passed down as gospel without ever being questioned? What is really more important, nutrition or training? This IS an interesting question and I believe there is a definitive answer:
The first thing I would say is that you cannot separate nutrition and training. The two work synergistically and no matter what your goals are – gain muscle, lose fat, athletic conditioning, whatever. You will get less than optimal or even non-existent results without paying attention to both.
In fact, I like to look at gaining muscle or losing fat in three parts—weight training, cardio training, and nutrition—with each part like a leg of a three-legged stool. pull ANY one of the legs off the stool, and guess what happens?
In reality, it is impossible to put a specific percentage on which is more important – how would we know such a number to the number?
Nutrition and training are both important, but at certain stages of your training progress, I believe that placing more attention on one component over the other can make greater improvements. Let me explain:
If youare a beginner and you have no nutrition knowledge, then mastering nutrition is much more important than training and should become your number one priority. I say this because improving a poor diet can make rapid, quantum leaps in fat loss and muscle building progress.
For example, if you skip meals and eat only 2 times a day, your meal frequency jumps to 5 or 6 smaller meals per day and your physique very quickly.
If youare still eating a lot of processed fats and refined sugars, cutting them out and replacing them with good fats like the omega three found in fish and unrefined foods like fruits, vegetables and whole grains will make a huge and noticeable difference make in your body very quickly.
If your diet is low in protein, adding a complete protein food such as chicken breast, fish or egg whites to each meal will quickly build muscle.
No matter how hard you train or what type of training routine you’re on, it’s all for naught if you don’t give yourself the right nutritional support.
In beginners (or in advanced trainees who still eat poorly), these changes in diet will lead to big improvements rather than a change in training.
A beginner’s muscles and nervous systems are not used to exercise. Therefore, almost any training program can cause muscle growth and strength development because it is all a “shock” to the untrained body.
You can almost always find ways to adjust your nutrition to higher and higher levels, but once you master all the nutritional basics, further improvements in your diet will not have as big an impact as those first significant changes…
Eating more than six meals will have minimal effect. Eating more protein ad infinitum will not help. Once you eat low fat, going to zero fat won’t help – it will probably hurt. If you eat a wide variety of foods and take a good multivitamin/mineral, more supplements probably won’t help much either. If you’re already eating natural complex carbohydrates and lean protein every three hours, there’s not much more you can do if you stay consistent day after day…
At this point, as an intermediate or advanced trainee who has nutrition in place, changes in your training become much more important, relatively speaking. Your training should become purely scientific.
Apart from the changes that need to be made between an “off season” muscle growth diet and a “precontest” cutting diet, the diet will not and cannot change much – it will remain fairly constant.
But you can continue to pump up the intensity of your training and improve the efficiency of your workouts almost without limit. In fact, the more advanced you become, the more important training progression and variation becomes because the well-trained body adapts so quickly.
According to powerlifter Dave Tate, an advanced lifter can adapt to a routine within 1-2 weeks. That’s why elite lifters rotate exercises constantly and use as many as 300 different variations on exercises.
Strength coach Ian King says that unless you’re a beginner, you’ll adapt to any training routine within 3-4 weeks. Coach Charles Poliquin says you will adapt within 5-6 workouts.
So, to answer the question, while nutrition is ALWAYS critically important, it is more important to emphasize for the beginner (or the person whose diet is still a “mess”), while training is more important for the advanced person…my opinion).
It’s not that nutrition ever stops being important, the point is, further improvements in nutrition won’t have as much impact once you have all the foundations in place.
Once you’ve mastered nutrition, it’s all about keeping that nutrition consistent and gradually increasing the efficiency and intensity of your workouts, and mastering the art of planned workout variation, which also ” periodization” is called.
The Bottom Line: There is a saying among strength coaches and personal trainers…
“You can’t out-train a lousy diet!”
copyright 2006 Tom Venuto
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