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Nutrition is the key to your goals!

By: :Quick Protein 0 comments
Nutrition is the key to your goals!
Timing You should have your first meal immediately upon waking in the morning or immediately after fasted cardio. Then eating every 2.5 to 3 hours throughout the day. This should set you up to eat your last meal immediately before going to bed. Macronutrients, or “Macro’s”, as you have heard them called, are the three major energy sources your body can get energy from.

These are protein, carbohydrates, and fats. There are many different opinions about how much of each is optimal for sports performance. But the truth is, every individual will respond differently to different amounts. The rule of thumb I like to use with my clients is the following.

Protein 1 Gram per pound of bodyweight if you want to lose/maintain and 1.5-2 grams per pound of bodyweight if you want to gain muscle mass. I use what I use for all my clients and myself because it is simple and works. So if you weigh 130 pounds and want to lose/maintain, you should be taking in 130 grams of protein a day.

This does not mean to eat it all in one sitting, however. You should eat this total amount of protein over the course of six small meals a day. This would mean a 130-pound individual eating six meals a day should be consuming roughly 21 grams of protein each meal.

It should also be stated that this protein should come from lean sources such as chicken, eggs, turkey, lean grass-fed beef, salmon, and white fish, to name a few. And if you’re vegetarian/vegan, tofu, lentils, beans, chia, tempeh, seitan, vegetable protein etc. Carbohydrates This depends on your activity level and your goals. I have listed a guide for most activity levels. MODERATE ACTIVITY (WEIGHT LOSS) - 1g per pound of bodyweight VERY HIGH ACTIVITY (WEIGHT LOSS) - 1.15g per pound of bodyweight MODERATE ACTIVITY (WEIGHT GAIN) - 1.7g per pound of bodyweight VERY HIGH ACTIVITY (WEIGHT GAIN) - 1.9g per pound of bodyweight 5 NUTRITION 06 Again using the example of the 130-pound individual. A person of that weight who wants to lose weight should be consuming 130 grams of carbohydrates a day.

That again is not an absolute number. You will have to taper of carbohydrates gradually to get to your goal weight. This, of course, goes without saying, but this should not be eaten in one sitting but should be split up throughout the six meals of the day. Carbohydrates sometimes get a bad reputation because they are thought to make you gain weight, but the issue here is that most people don’t know what kind of carbs to eat. Carbohydrates are our bodies preferred source of energy and are an essential part of your nutrition.

That being said, your carbohydrates need to come from whole food sources that are naturally occurring, I.E., potatoes, rice, fruits, vegetables, oats, lentils, and sprouts. Fats Your required fat intake will depend on your weight, and you should aim to consume 1/3 of your body weight in grams of fat. So if we take an individual at 130lbs, they should be consuming roughly 43 grams of fat daily. You should minimize saturated fats, and you should stay away from trans fats entirely. Although mono-unsaturated and poly-unsaturated fats are healthy and should make up the majority of your fat sources. Unfortunately, some people still have the misconception that fat=bad. In contrast, eating the proper amounts of fats a day and getting them from the right sources can boost your fat loss.

Your body needs fats, and it is an incredible energy source for your body. Your fats should come from sources like nuts, seeds, olive oil, coconut oil, avocado, etc. While minimizing fats that come from animal sources such as dairy, pork, and beef.
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