7 Must-Know Nutrition Tips

My journey as a figure competitor was one of the most arduous ones I had to endure; nevertheless, it was by far one of the most rewarding experiences of my life that taught me the most about nutrition, diet and exercise.  

As I saw my body transform into competitive shape, I could not help but think how we all have the power in us to reach any goals we set our minds to. The key is to persevere, be patient and above all provide our body with the right nutrition to take us to our end goal. I spent hours in the gym, but I learned fast the undeniable importance of a proper diet in achieving a full body transformation and being successful on stage. 

I have applied this lesson to my entire life, whether I wanted to just live a healthy life style, compete in a powerlifting meet, fitness competition or do a race. The proper meal plan will allow us to gain more muscle mass, lose fat, gain speed and tone. However, we need to educate ourselves about what proper nutrition is, how it affects our fitness goals, helps us through plateaus and ultimately allows us to live a healthy lifestyle. The following 7 nutrition tips are the basis to build a strong foundation for a proper diet plan. 

Eat Protein in Every Meal!

Protein is a macronutrient, which means that our bodies use large quantities of it. Protein also promotes muscle repair and growth. If you are looking to gain muscle or have an active lifestyle, you should always consume it right after a workout when the muscles are in need of nutrients. 

Protein slows down digestion because it is hard to break down. If you are looking to lose weight, protein is important since it will make you feel full longer and avoid late-night munchies. Protein also slows down the absorption of sugars in the bloodstream, thus avoiding sugar highs and lows, which improves your mood, focus and productivity.  

Consume roughly 25 to 30gr or 4 to 6 oz. of lean protein per meal, such as, chicken breast, salmon, tilapia, egg whites, eye of round or tofu. They are low in fat and promote fat loss.  

Grill or bake the protein in big batches, portion it out and put it in the fridge or freezer to have it for the week.  

Or have a protein shake. When purchasing a protein powder, it is important to pay attention to the content of sugars and carbs and to ensure that the protein quantity per scoop is as close as possible to 24gr.  

Eat Carbs and Cycle! 

Carbohydrates are also a macronutrient, and our bodies use carbs as our main source of energy. Carbs boost our mood, they are vital to brain function and memory, and they are the primary fuel for working out.  

Our bodies use carbs before consuming protein and fat. When dieting for fat loss, consume carbs in the morning and prior to a workout to allow the body to consume them first and then dip into the stored fats for energy.  

Try carb cycling to push your body to further utilize stored fats as energy. Decrease your carb intake by 25% for four days. For example, start with 100gr, to 75gr, to 50gr, to 25gr, and then go up to 100gr again.    

When planning your meals, alternate between carbs and fats to optimize your body’s carb usage. Consume fibrous carbs such as sweet potatoes, quinoa and barley, which are slow to digest, and choose fruit that is low on sugar such as berries and oranges. Even though carbs have the worst reputation among dieters, it is carbs that make those muscles pop and give you a tighter look! Eat them right and they are your best friends! 

Consume Fats to Lose Weight!

Fats are the last source of energy your body uses to function. Fats are slow digesting and regulate appetite. They leave you satisfied and full for longer. However, they are higher in calories than carbs, so use them cautiously. Consume them prior to a heavy lifting session to keep your energy levels high for longer periods of time and at night to avoid late-night munchies.  

Drink a Gallon a Day to Keep the Munchies Away!

A gallon a day! Yes, it seems a lot, but once you start your body and your waist line will thank you. Water will keep you full, and since it will inspire a few trips to the restroom, it will keep you up and active by adding to your total daily steps. Proper hydration helps to get rid of water retention, stabilize sodium levels and expand carbs to make those muscles pop and your skin look tighter. 

Keep Track to Be on Track!

Keeping a food journal does sound like a lot of work, but it is one of the most important actions you may take to achieving your goals. You can use different phone apps that will make the process easier for you, such as My Fitness Pal. This app allows you to create recipes, set goals and look at the overall daily and weekly caloric intake. You can even sync the app with your fitness watches so you are aware of your overall consumed daily and weekly calories.  

Know Your Numbers!

Each body is different, and we all burn a different number of calories a day based on our metabolic rate and our level of fitness activity. Many gyms offer tests that will measure your metabolic rate for free. Knowing your daily rate of burnt calories will help you determine how many calories you should burn for weight loss or muscle gain. Hint: You will need to create a deficit of 3,500 calories to lose a pound! 

Eat Meals, Not Snacks!

Make your meals smaller throughout the day to keep your sugar levels constant. Have six to seven small meals a day and load them up with veggies. Veggies that are high in water content, such as cucumbers, tomatoes and peppers, are always refreshing and make for great snacks too. Choose low-caloric dressings, such as vinegar, mustard or lemon juice, to avoid sneaky calories in your meals.    

Plan a weekly menu and set a day or two in the week to meal prep for the week. If all else fails, have someone else do the leg work for you. Do not be afraid to ask for help if you have no time to shop and cook healthy! Meal Prep Sunday San Diego specializes in providing customized meal plans based on your fitness goals. Ordering is as easy as going to mealprepsundaysandiego.com and choosing your personalized meal plan. We will have the meals freshly cooked and delivered to your door every Sunday for free, eliminating the hassle and time spent shopping, cooking and cleaning. We are cut out all of the excuses and leave it up to you to make the change!

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