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Structure Is Everything.
I’m going to keep today’s article informative, but shorter than my typical read.
This past weekend I was hard at work moving and it sparked the idea for this article.
So picture this… moving out of your apartment for multiple days; or maybe juggling class, work, and sport; or even having your doctor tell you to start working out and eating better. Then we’ll just assume that you’re not a professional bodybuilder that tracks everything on the “latest” macro-tracking app from your favorite influencer you’ve never heard of.
FYI… all macro-trackers are the same and ran by the same A.I. system.
I really do have to take a shot at these people whenever I get a chance.
Anyway, we’re assuming one of those scenarios is your life and you’re not a professional calorie tracker. You probably even avoid it because of how painful it can be to log every single gram of food. I get it, it’s not for everyone.
Well good news is I’m here to help you out a bit. I’m going to give you a few ways to make your nutrition stuff simpler, but intentional.
A couple things before we proceed: I am not trying to convince you that tracking is bad, not worth it, or you shouldn’t do it. I’d actually prefer if you tracked.
However, I know that’s not practical or realistic for everyone.
Alright, let’s get into it…
Rules of thumb:
1) Whole Food Dominant
(80/20 Rule - 80% of daily/weekly food should come from whole, unprocessed foods - while trying to keep ultra processed at about 5% or less of that twenty percent)
2) Four Meal Minimum
If you train any sport or are an avid lifter, I recommend having a daily four meal goal. You can have more than that if you’d like, but that is a sweet spot for most to be consuming the correct amount of calories, even when not tracking.
Even if you are tracking, I will take my goal calories/macros divide it by 4 and you have your meals (with some alterations to macro placement, obviously).
Fueling your training and recovery is important… so make sure you’re eating.
3) Macros Matter
Good rule of thumb is if you’re going to track anything, track protein. It’s not a set in stone “you have to follow” rule, but 1 gram of protein for each pound of body weight is a solid goal.
Don’t be afraid of carbohydrates. Most of the foods that people deem as “high-carb, bad-carb” are typically foods that are both high in carbohydrates and… fats.
For every gram of carb, you have four calories. Every gram of fat, you have nine calories.
Just focus on eating in a balanced way. And please for the good of all, eat your fruits and veggies. Meaning, go buy whole fruits and veggies, and munch down on them. Then throw in some lean meat and rice. Perfecto!
4) High Carbohydrates Around Training
Other than breakfast, the majority of your carb intake can be placed around training in your Pre/Post-Workout Meals. This will ensure better utilization of those carbohydrates.
Pre-workout meal should consist mainly of carbs and proteins. Your post-workout meal can consist of all three carbs, proteins, and fats.
5) Maintain Hydration
Stay hydrated and adjust to your daily tasks and training. If you sweat a bunch and/or train often, you will probably require more water and electrolytes. Hydration powders are fine, but at the very least, make sure to salt your food and eat your fruits/veggies.
“If there is any deficiency in food or exercise, the body will fall sick.”
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