Level Up Your Nutrition
When it comes to health and fitness, your nutrition will be the deciding factor on whether you reach your goals or not.
Fitness and a consistent workout routine is important, yes.
A Personal Trainer will put you on the fast track to your results.
Drinking water and getting 6-8 hours of sleep each night makes a difference.
But, nothing compares to the importance of nutrition and what a healthy nutritional lifestyle can do for you.
No one way of eating works for everyone.
So put the meal plan and diet books down, and keep reading as I’ll break down 3 different scenarios and levels where you can eat for improved body composition, performance, and health.
Before we go into the 3 different levels, understand that nutrition begins with the basics.
You can’t go from eating fast food everyday, to completely cutting it out of your lifestyle.
Instead, you need to focus on adding in healthy habits before making any cuts or eliminations.
Healthy habits include: drinking water before coffee, eating a veggie at every meal, limiting your intake of sugar, and limiting foods that don’t make you feel good.
It takes time to learn habits that work for you, and it’s important to start small and build over time. If you need help in determining your healthy habits, click here and we can talk about it!
Level 1: Food Quality
You wake up and head to the kitchen to get breakfast started before work. When you are in the Level 1 phase, your meals should include: minimally processed foods, 1-3 servings of fruits or vegetables per day, and meals where you cook and know the ingredients.
In this phase, when you are eating breakfast you are focusing on your food, taking your time between bites, and aren’t playing around on your phone. The awareness and focus on this meal will allow you to notice when you begin to feel full, and to have more awareness to know when you are done eating.
This meal includes: 2 eggs scrambled with spinach and peppers, a side of berries, 10oz of water, coffee.
Level 2: Quality & Quantity
In this phase of your nutrition, you maintain everything that a Level 1 participant focuses on with the addition of focusing on the quantity of 1 macronutrient each day. For any goal, whether it be fat loss, improved body composition, or muscle gain, one of the most important macronutrients that everybody can benefit from is protein. Read why here! In Level 2, your aim should be getting adequate protein at each meal.
A great daily starting goal is to eat 0.8-1.0 grams of protein per pound of bodyweight spread across all of your meals. While it does not really matter when you eat your protein, we will try to get 25% of your protein daily amount in at breakfast, for this example.
To keep math simple, say this Level 2 participant weighs 200 pounds. A breakfast containing 25% of the daily protein amount would contain 50 grams of protein.
This meal includes: 3 whole eggs scrambled with spinach, peppers, 5oz of ground beef, a side of berries, 20oz of water, coffee.
Level 3: Awareness
The final phase of your nutritional lifestyle is awareness. Awareness means which foods work well for you, your gut, and your lifestyle. Your job may not allow you to sit down and eat full meals 3 times per day. Your gut might now allow you to eat peppers in your breakfast egg scramble. This final level of nutrition allows you the freedom to play around with different timings of meals, different food compositions, and you can source foods differently.
Until you master the basics of always focusing on minimally processed, high quality foods, and making sure you are not over eating at your meals, then you can move on to how certain foods affect you.
With all of this being said, the most important aspect of your nutrition is consistency. Every Sunday, if you can look back on your week and give yourself a score of 8 out of 10, and you do this week after week, you will reach your goals.
If you want a quick win, do something now for your meals today that increases the quality of your food: add in more veggies, limit the sugar, or cook dinner tonight. Getting this win today will give you more momentum to get more wins tomorrow.
Those wins day after day will inspire more confidence in your daily lifestyle!
Level Up Your Nutrition