If you spend a lot of time planning your workout but don’t spend a lot on your diet, it’s difficult to know where to start.
There is an old saying about nutrition: Abs are made in the kitchen. This means you can act like crazy, but you can never get ahead of the subpar diet. They are more difficult to burn than calories. And when you exercise at least once a day, you eat at least three more times.
Given this, it’s safe to assume that your physical diet is 80% of your diet, and exercise prepares the rest. So your job is to find the right balance between carbohydrates, protein, and fat that nourishes your body, fuels your workout and recovery, and makes you feel good.
The meal is intended to get 9 servings of fruits and vegetables every day
For starters, try these easy breakthroughs: Get 35% of your calories, and 30% of your fat from each carb and protein. For a 170-pound person, that means 175 grams of carbs and protein and 65 grams of fat.
Of course, we’re talking about high quality calories centered around fresh fruits and vegetables. Lean protein sources like chicken and fish; seafood like olive oil and nuts. Plus the protein that builds muscle is shaken. Here’s a great day: a breakfast vegetable quinoa frittata, a chicken avocado salad for lunch, and a baked sweet potato that contains ground turkey and dinner vegetables – plus fruits, vegetables, and snacks. For nuts, and after a shake workout, hit protein on the go. (If you drink it within 30 minutes of a sweat session, it is most effective for muscle building and recovery.)
You can eat 32
There are nutrition apps that will help you hit your target calories, and make sure you have plenty of energy throughout the day, especially when you wake up, as well as during exercise. All of our bodies are different, so play with proportion to find the ideal one for you.
Marian Walsh is a registered dietitian and adviser to SlimFast, based in West Palm Beach, Florida.
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