As we go into the new year, many of us have a resolution to eat better. Some will try keto, some will try paleo, some will even try a diet consisting of only protein shakes and peanut butter (I have personally done this in the past, but that’s for another day!). The point being is that the list goes on and on with endless possibilities.
Whether the goal is to lose some unwanted body fat or to improve health and performance, there are some general recommendations I have for those unsure about diving deep into a particular “diet” or don’t want to stare at their phone playing macro tetris for months on end. These recommendations are not new ideas, earth shattering or sexy, but they are the one thing each “diet” aims to be: EFFECTIVE.
The plan is to view each meal as it pertains to our daily activity. We will group meals into one of two categories: Anytime Meals and Post-Workout Meals.
A meal is considered an “Anytime” meal because just as the name implies, you can have it any time. The structure of an Anytime meal is based on the plate. Look at an empty plate and envision what 7:00 would look like on an analog clock. The larger area will be filled with vegetables. Now, with your plate mostly full of veggies, envision what 9:00 would look like. The larger open area will be filled with a protein source. The remaining area will be filled with a healthy fat source. Top that off with a glass of water and boom, you have an anytime meal. The quality protein source helps our body repair itself and prevents catabolism of muscle tissue. The vegetables provide us with our micronutrients and phytonutrients, while the fiber keeps us satiated longer. The final piece of fat helps our body keep normal hormone levels. Also, the absence of starchy, processed carbohydrates keeps our blood sugar stable and the water keeps us hydrated.
A “Post-Workout” meal is a little different. This meal should be eaten, you guessed it, POST-Workout. The structure will be such that it will enhance our recovery so we can maximize our returns on our effort in the gym while not derailing our long term goal in the process. It’s time to imagine our clock on our plate again. This time, the protein source will be half of the plate or 6:00. This gives our body PLENTY of building blocks to recover. The other half of the plate will be filled mostly with vegetables, about 3:00 - 4:00. Now get ready for the fun part: We get to fill the rest with….starchy carb sources! This is VERY intentional. The carbs sources, after the intense signal from your workout, will be taken up into the muscles and stored as glycogen for fuel instead of stored as adipose tissue (i.e. fat)! If you don’t currently have a workout schedule, stick to the anytime meals instead.
These are of course broad brush strokes of how each portion should be structured and how they help us, but each is imperative to a quality, holistic diet that nearly any diet plan can get on board with. If you want help dialing in your nutrition, fitness or mental game, check out our coaching section and see how we can help you!
Cheers,
John