Nutrition seems to be most peoples downfall when it comes to producing the results they desire. As a trainer I see SO many people who are completely dedicated to their workouts but see no change in their bodies because they can’t seem to figure out their diet. To me, this is a tragedy, because if you have the desire and take the time to work out, you might as well get your diet on point to help get the most out of your workouts and see some results!
So I’m here to give you some simple tips on nutrition that will help you through that pitfall.
Stop eating anything that comes in a box, needs to be microwaved, or has more than 3 ingredients you have trouble pronouncing. Cutting out processed foods is half of your battle- get these out and you have already done great things for your body.
Protein. This is your muscle builder, without this you will not build muscle and your workouts/body will suffer. Recommended is 1g of protein per lb of body weight. This may vary depending on your goals, but unless you have a dietician tell you otherwise, I would go with this. So if you weigh 150 lbs=150g protein/day. Your best sources of protein are lean meats like chicken, turkey, eggs and the occasional protein shake.
Carbohydrates. These provide energy for your body as well as contain many of the vitamins and minerals your body needs to stay healthy. The most common form of carbs are breads, pastas, etc. but those should be kept to a minimum if not cut out completely due to their processed state. The best form of carbohydrates you can give your body is fresh vegetables, load up at every meal because it’s hard to get too many if you really are eating clean. Other healthy options are brown rice, rolled/steel cut oats, quinoa and sweet potatoes.
Fats. Our society has labeled fats the devil, coming out with all sorts of low or non-fat options of just about any food. While these are fine to eat every once in a while to maintain balance, one shouldn’t base their diet around them. Your vital organs are powered by the good fats you get in your diet, so don’t neglect them! Most people need about .5gSome of the best sources of fats are coconut oil, olive oil, avocados, nuts and seeds.
Use a meal tracker. There are about a million that exist out there, so find one you like and use it. You can estimate all you want, but there’s only one way to know for sure if you’re getting the nutrients you need and thats to write it all down. My favorite is MyFitnessPal, it has the largest selection of foods out of all the trackers. It also has an app you can download on your phone to track on the go. Yes, it’s time consuming, but the more you use it the faster it gets.
Meal prep. No one, and I mean no one, has time to make every meal every day. This is where meal prep comes in. Choose one of your off days and take 2 hours to plan and prep all your meals for the week. You will need to buy about 21 tupperware, and some extra small ones or baggies for snacks so you can put literally everything together that day. It takes the guesswork and the last minute bad choices out of the equation.
Ask for help. There’s nothing worse than trying to eat healthy and having to either avoid outings or be miserable during them because everyone is eating junk food and having a great time. First of all, you should feel great because you’re doing something good for your body, but that takes time, so there’s nothing wrong with asking the ones closest to you to help you in this endeavor. If you’re genuine, most often they will be very supportive and either choose different activities or maybe even make healthier choices themselves. Another great option is to bring your own snacks that you have already prepped;)
There you have it. 5 things that will help you properly provide your body with the nutrients it needs to be a beast in and out of the gym. Eat clean, train mean, get lean baby!!
Here is a link to 50 awesome snacks to help fuel your workouts! Now go meal prep!!
If you have any questions, feel free to message me!<3