Putting your meals together.
Now that we know the role of each macronutrient, here are some tips to help make the most of your meals.
Portion size– A fist size serving of each food group with each meal is an ideal serving size. As I stated in a prior email, prepping your meals in advance for a few days is a good way to prepare these meals and to make sure portions are right.
Protein for Breakfast– Most people eat a Carb loaded breakfast to start their day. Aim to add protein to your first meal, consuming 20 grams within your first 20 minutes of waking up on non-class days (2 -3 whole eggs, or one scoop of protein powder). Since protein can cause you to feel fuller then most carbs, have your protein within a 30 minute window after class on mornings we workout.
Sugar– Whenever you’re eating something prepackaged, such as juice or canned sauce, check the sugar per serving. If there is more then 7-8 grams of sugar per serving, then save it for a cheat day.
Smaller/More frequent meals- You have probably heard this before, and it is valid information. This helps keep your metabolism working, and keeps your energy balanced throughout the day, while feeding your newly acquired muscles. Try to eat every two- three hours. While cooked food can be challenging to eat in the middle of work projects, here is where a blender or protein powder and mason jars can come in handy. A smoothie with fresh fruits and vegetables, and a scoop or protein powder, or even just protein powder mixed with water or almond milk is a great in-between meal to hold you over. Set your phone alarm for every 2.5 to 3 hours, so you know when to eat or snack.
Timing of food- Protein and high fiber carbs are good to eat throughout the day. Aim to eat starches and high GI foods either earlier in the day or immediately after a workout, cut these out of your diet for the day at 630-7pm.
Cheat- Whatever you do most is where the results come from. If you eat clean majority of the time, expect the results to show based off your clean eating. Pick a 36-hour window to eat and drink whatever you want. Its can be the same time every week, or it could change based off your upcoming schedule, but aim to keep that window consecutive and only cheat within that allotted time. I would also put alcohol in this window since it is empty calories that slow down the fat burning. Eat clean for 5 and a half days, cheat the rest.
|Chicken||Whole Wheat bread (Starch)||Avocados|
|Lean Turkey Meat||Unsweetened Oatmeal||Olive oil|
|Lean Ground beef||Sweet Potatoes (Starch)||Canola oil|
|Salmon and other fish||All Vegetables (high in fiber)||Sunflower oil|
|Turkey Breast||All Fruits(Check GI chart)||Omega 3 (Found in Fish)|
|Eggs/ Egg whites||Brown rice (starch)||Nuts (Walnuts, Almonds etc)|
|Lean ham||Yams (starch)||Peanut Oil|
|Sirloin Steak||Baked potatoes (Starch)||Peanut butter|
|Tuna||Whole Wheat Pasta (starch)|
|Almonds and other nuts|
|Beans and Legumes|
Bill Phillips put it best “Exercise is the Spark, Nutrition is the fuel. Without both, there can be no flame-no results”. Be consistent in your attendance to class, and use this information as directed and you are well on you way to reaching and surpassing your health and fitness goals.