Mistake #3: Not Eating Enough
Sports nutrition is a nuanced topic, and it’s easy to find competing philosophies. But Vaughn has noticed that a lot of lifters, regardless of which foods they’re eating, simply aren’t consuming enough of them.
“Yeah, we can get into the quality of food and certain types of food, but in the end if you’re not getting enough calories to sustain your workload, then that, to me, is the biggest mistake of all,” he says.
If you feel like your progress has stalled, try eating another 200 calories a day. But the best way to determine how much you need to eat to fuel your workouts and recovery is to visit a dietician who can test your resting metabolic rate (RMR). The test, which typically costs around $150, is fairly quick and easy — you sit in a chair and breathe into a disposable mouthpiece for about 15 minutes. While it might seem like a lot of money and effort for a simple read-out, knowing this number — and eating with it in mind — can make a big difference in the gains you see in the gym, and how you feel overall.