WORRIED ABOUT YOUR NUTRITION?
HERE ARE A FEW SIMPLE RULES.
What’s the number one question I have asked to me on a daily basis? The answer, what can I do with my nutrition to best supplement my workouts? Unfortunately there isn’t a simple answer to that question as everyone’s body is very different. I have some simple rules though that can help those who question whether their diet is helping them:
First off, please don’t stop eating carbs… They are the number one source of energy for our bodies, without consuming them your workouts will suffer! If you are trying to lose weight what I have found as a good rule is to limit your carbs to 2-3 servings per day. This means if you have a bagel for breakfast, sandwich for lunch, and rice with dinner you have had 3 servings of carbs. Cutting down to 2 carbs a day still keeps your energy up throughout the day but still keeps your overall calorie consumption down.
Ok now second off, which carbs you eat matter. Whole grains are the best carbs you can eat as they break down slower in your body so that they give you energy throughout the day. Examples of whole grains are brown rice, whole grain pasta (whole wheat if whole grain isn’t available), sweet potatoes (all colors), and oatmeal.
Ok so this portion is for those of us who indulge in animal meats for our diet. Sorry to my vegetarian friends, but I will write something for you soon. General rules for meats in your diet, try to limit red meats to 1-2 times per week, and that white meat is your friend. Chicken breast meat is the best possible, pork is also a good choice, and I love me some ground turkey. If you can stand it the next level is throwing fish in there 2-4 times a week. I know a lot of people can’t do fish and that’s fine if that’s you, but if you can get it into your diet a couple times a week at least the fish oils are great for your health. Lastly, eggs are great! One of my favorite foods for sure, and it’s cool if you get rid of the yolks and just go egg whites but you really don’t have to.
WHEN SHOULD I EAT?
EAT BREAKFAST!! Haha but seriously eat something in the morning… it’s not that hard and once you start it will become easier and easier until you’ll feel incomplete without it in the morning. Ideally beyond breakfast you should eat every 3-4 hours, so the exact time will depend on when you start your day. Think about having 3 full meals and 1-2 snacks, if this sounds like too much food for you then cut down your meals!
I know this is getting long so I’m going to keep this short, mix the colors of your veggies, get in mostly green but also red, orange, purple, and yellow. Secondly, from the section above I’m suggesting you have 4 or 5 meals per day, so try to have 3-4 of those include some sort of veggie.
The recommended daily water intake is half of your body weight in ounces. This means if you weigh 140 pounds, you should be having about 70 oz of water per day, if you don’t know how many ounces of water your water bottle has feel free to ask us!
That’s all for now folks! I will come out with a second version of this soon with sections including: fats, alcohol, fruit, and more. Please feel free to reach out to me for any bits of advice on the side or if there is a section you would like me to cover in the next post!
Learn more about Coach Anthony here!