If you have been in the fitness industry for a while now, you must have already heard of the name Alan Aragon.

He is the world’s leading nutritionist when it comes to body composition and the interplay between nutrition and exercise.

With over 20 years of success in the field, Alan has become one of the highly respected figures in this industry’s movement towards evidenced-based information.

(Check out Alan’s gold standard monthly journal for the latest research in nutrition, training & supplementation)

Having spent some good time with him, here is a quick summary of the top 5 things I learned:

1. Protein is the king macronutrient. 
   
   Getting 4 serves of protein a day (~20-40 g depending on your body weight) is the most important task of your diet.
   
   This serving size helps your body hit the “leucine threshold” and send a message to hold onto lean tissue.
   
   
2. It makes zero difference what time of the day you eat.
   
   Yep. As long as you have some protein within 3 hours on either side of your training sessions? You are good there.
   
   
3. Carbs are not the enemy!
   
   Can’t stress this enough. You need energy! to power up your training.
   
   
4. A plateau is a good thing.
   
   That means you just can’t expect the change in your body shape to occur in a straight line.
   
   In the end, we are aiming to plateau for good and hold our ideal body comp.
   
   
5. Resist paying attention to the media.
   
   The messages you hear about diets which either have no basis in science or are counter productive are all for marketing.

Biggest takeaway? There’s no need to stress out and complicate your diet.

Almost all of the things people are stressing about make zero practical difference. 

Just focus on hitting your protein most importantly and then your macros after that.

Also, training hard makes a huge difference.

If you’d like help with that:

Click this link and chat with our expert team.

Besos,
Hattie xx
The SMP Coaching Team