Nutrition Coaching

The Nutrition Basics

The first thing to discuss is when to eat.

Breakfast is the most important meal of the day. You need it to revitalize yourself after sleeping for 6 to 8 hours (I say that because not everyone sleeps the same). It should be filled with proteins and carbs, along with some fats. Your body needs the protein the most to heal from the previous training day. It is also beneficial to eat more protein since it helps with curbing hunger. After breakfast, you should do your best to get a snack in. Something light like some fruit or a bag of nuts. I like going with some Greek yogurt and fruit mix. Lunch comes next. It should be smaller than your breakfast, but bigger than dinner. I like to go with a peanut butter and banana sandwich and some fruit. This is a great time to get a good fill of carbs. Keep in mind that you still want to maintain your protein intake throughout the day. A turkey and cheese sandwich with some raw carrots, egg salad sandwich and some sweet potato fries–there are plenty of combinations. On top of your meals, snacks in-between meals are very important. Your body is going to need the extra calories after working out the way you will. Last, dinner. This should be your smallest meal and last food consumption before sleep. Protein and carbs are very important here. Your body is going to rest, but it’s still working to heal you. It needs the proper nutrients to do so. Some chicken (preferably grilled), rice and broccoli is a great dinner to get exactly what you need. One thing to note is, your portion of chicken should be about the size of your fist balled up. 

Micros. The main focus of this information is macro based, but we also want to make sure we are getting all of our vitamins and minerals. Many people take a multivitamin and some fish oils to help with filling in the gabs. Make sure you speak with your physician before you take anything, but most people are usually safe with taking both of these. The reason I bring this up is because there are minerals like potassium and magnesium that have amazing benefits for our health and recovery. Potassium is a top tier mineral to help with cramping and recovery. Magnesium is important for many processes in the body, but it is also amazing for helping with cramping and helping with sleep. There is plenty of information out there on the benefits of getting your vitamins and minerals in, and if you’re interested just ask. I am more than happy to go over whatever questions you have.

Macros

Protein is the most important nutrient to consume first thing in the morning. Your body needs it for many processes in the body, but especially to recover after straining your muscles in the gym. Proteins are the building blocks of the muscle. You should consume it first in order to get the proper use of it; since your body will begin the process of breaking down whatever comes first. The general consensus is that a person should get around 1g of protein for every pound of body weight. That means if you weigh 160lbs., you could be getting around that amount of protein in your diet. That may sound tough, but there are plenty of ways to reach that goal. Some examples of good protein sources are poultry meats like chicken (try to find farm raised), eggs, beans, plant sources like soy and seitan, almonds and other nuts, etc. There are a wide variety of protein sources out there, just start to read nutritional labels. Making sure to eat high sources of protein like poultry meats, red meats, etc. will make it easier to reach your goals, but there is nothing wrong with consuming a protein supplement to help with that.

Carbs are the next most important. They help sustain the body with energy. Your body breaks them down and uses them as energy to help you get through your day. Carbs are very important for the body and its functioning. Carbs are broken down to help the body create ATP (adenosine triphosphate). ATP is the body’s energy unit. Without adequate carb intake, the body will break down other macros in order to create ATP. The thing to remember with carbs is that there are healthy carbs, and “bad” carbs. Some examples of healthy carbs can be found in foods like broccoli, brown rice, whole grain pastas and bread, oatmeal, etc. The thing to remember is you want complex carbs. Carbs that will take time to break down, but yield the best intake of vital nutrients. When it comes to quick energy sources, foods like sugar-based candies and other junk foods are great for a quick release of carbs. They can be super helpful in raising blood sugar when needed, but can cause many other issues when consumed in abundance. 

Fats. Do not be afraid of them! The most important thing to remember with fats is that you want healthy sources. Nuts are a prime example of healthy fats that you can consume in moderation. I say moderation because you do not want to overdo it and eat too many nuts. The reason why they are healthy, though, is because they are a good source of unsaturated fats. There are two types of fats that we will discuss: saturated and unsaturated. Trans fats are another, but we won’t speak too much on them. Just keep in mind that you want to stay away from trans fats. However, saturated fats are hard for your body to break down and digest. Therefore your body doesn’t retain the proper nutrients from them and they’re eventually stored as fat. Things like sweets that are filled with sugar and chips; junk food would be the proper term for unhealthy fats. Along with nuts, you can get healthy fats from foods like eggs, avocados, olive and almond oils, peanut butter, fatty fish and sharp cheeses. There are plenty of ways to get the fats your body needs to run properly. As usual, if there are any specific questions you have, feel free to ask me and I will do my best to get you the answer you seek.