NUTRITION TIPS FOR BEGINNERS
Confused about where to start with your nutrition? Don’t know what foods to eat that will get you those results you deserve? I can’t blame you! If this describes you at all then read my top tips on eating a full nutrient-dense wholesome diet down below!
By Raynisha Nicole
HAVE AN EATING SCHEDULE- I have found that I get the best results in my diet when I have an idea of when and what I want to eat. Plan out your meals a day or even a week in advance so you can make sure you have all the ingredients for your meals and recipes.
HAVE PROTEIN WITH EVERY MEAL- Protein is essential for building muscle. You should aim for 1g of protein per pound of body weight every day, I personally eat a little bit more than this based on my personal goals at the moment. For the best results, eat protein sources such as fish, beef, poultry, legumes, nuts, eggs, and dairy. I would recommend implementing protein shakes as well. Also, If you are plant-based, don’t worry. There are so many plants out there packed with protein as well as other foods such as oats, almonds, peanuts, lentils, chickpeas, hemp seeds and more.
DRINK ENOUGH WATER- Water spreads nutrients to every part of your body, including your muscles. Being dehydrated can hinder you from being effective at building muscle and burning fat. Drink 2-3+ liters of water a day and even more if you are training hard.
IMPLEMENT CARBS IN YOUR DIET- Carbs provide energy to fuel us during and after our workouts. They are a great source to replenish energy stores in muscles in the form of glycogen. This helps you slay your workouts and get through your days with enough energy. Do not be afraid to eat nutrient-dense carb sources such as fruits, starchy vegetables, rice, oats, barley, legumes, quinoa, sweet potatoes and whole wheat.
“Make sure to schedule a meal or even a whole day to enjoy your favorite foods so you do not feel like you are constantly depriving yourself”
DO NOT AVOID FATS- Many of my clients are afraid to eat fats, but fats have been a staple in my journey. Trying to avoid fats will serve no benefit to you. What matters are the TYPE of fats you are eating. Stay away from trans and saturated fats and replace them for healthy unsaturated fats. Fats are essential for protecting our organs and regulating our hormones. They also usually keep us feeling more satisfied and full longer. There are a number of good fat sources both for eating and cooking such as- extra virgin olive oil, avocados, greek yogurt, nuts, chia seeds, and even dark chocolate.
EAT A WIDE RANGE OF NUTRIENTS- There are a wide variety of nutrients that are important in building muscle and burning fat. These include calcium, biotin, iron, Vitamin C, Omega 3, Vitamin D, Vitamin B12 Magnesium, and more. Make sure to include a wide range of vegetables, fruits, and plants in your diet. By eating the same few food sources every week, you are likely missing out on many important vitamins and minerals! It is also important to eat plenty of fiber. Fiber helps you feel fuller longer and supply muscles with lasting release of nutrients. Good sources of fiber are veggies, fruits, brown rice and lentils.
EACH BEFORE AND AFTER WORKOUTS- Always have a protein and carb-filled meal before and after your workouts. This is especially important. I would recommend having a protein shake within an hour of your workouts as well for the best mass building results.
GET PLENTY OF SLEEP- You need to let your body recover so your body feels energized every day. People overlook this a lot but eating correctly and drinking plenty of water will not energize you enough if you are not sleeping properly. Also, make sure to eat before you go to bed as your body stores amino acids from your muscles while you sleep.
BE LENIENT- Reward yourself with a cheat day! Make sure you schedule a meal or even a whole day to enjoy your favorite foods so you do not feel like you are constantly depriving yourself. This will make you more likely to stick with your diet long term. Also, consuming foods that are not as “healthy”, or a little more processed from time to time does not mean that you are slacking on your goals. In moderation, these foods are completely fine to consume and tend to be associated with social events or girls night out in (in other words, PIZZA, TACOS, and SOUL FOOD!). I like to approach my diet without a strict mindset. This means to eat 80% healthy foods that will fuel my body and help it to recover, while the remaining 20% is that food for the soul that everyone needs from time to time.
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