These are the last question from my Facebook page in regards to health and fitness for now. If you have more questions don't hesitate to ask!
"Aside from the benefits of getting macros at every meal, why is it that you must have a carb, fat, & protein at every meal? which duo (is it carb/protein?) that is the most counter productive (so i can avoid that!) &
Let's be honest, we love talking about food but it can be so confusing and complicated. There is no set rule for what to eat and how much to eat. I am going to tell you what is the most EFFICIENT way of eating.
Macronutrients are fat, proteins, and carbohydrates and our bodies need these nutrients in order to survive. How you eat them is very important, especially if you want to improve your physique and conditioning. I stress eating all three because having an unbalanced amount of macronutrients can most commonly affect your blood glucose level, not to mention you function at your optimal level when all 3 are consumed.
Take a look at your diet and make sure that you are consuming protein. I find that most people I talk with don't consume NEARLY enough. Protein is extremely important for our diets. It helps provide us with energy, promotes growth and development and it helps regulate our bodies functions.
Carbohydrates don't have to be seen as an evil, they are actually really good for you. Make sure you aren't choosing refined carbs and that you also consume rich fibrous foods such as vegetables and fruits.
Healthy fats are an important staple of your diet as well. Choose fats that are low in saturated fat and that are packed with omegas and unsaturated fat.
As far as which macros should you combine? I suggest having protein with higher fat together and carbohydrates and proteins together. I suggest not combing fast digesting carbohydrates with fat. Here is a great cookbook that talks about metabolic cooking and macronutrients: http://www.metaboliccooking.com/welcome/index.php?hop=xromanx
Hi CW! I would love a blog about power food to pack and eat on the go! I teach and take physical classes all day long and am always looking for energy boosting snacks. I'd love a quick nutrition lesson on what to go for for both the quick pick me ups and to last me through the long day.
Great question. Traveling and being constantly on the go can be hard on your diet. If this is your case then being PREPARED cannot be stressed enough. When you prepare your food the night before then there is no reason why you shouldn't have the healthy option there when you need it. Now the question is, WHAT to pack??
I always suggest having container of "homemade" trail mix on hand. Mix in a variety of nuts such as walnuts, cashews, almonds, etc. You can throw in some dry fruit for some antioxidants, but they are also condensed with sugar, so use sparingly. I like to toast the nuts in the oven with a sprinkle of cinnamon.
You can also make homemade protein bars for the week. There are a lot of recipes online. I suggest taking a look at this page: http://dailyburn.com/life/recipes/homemade-protein-bar-recipes/
If you don't have time to make homemade protein bars, a good protein bar is Quest bars and it is the only protein bar that I ever recommend. They have very few ingredients and are packed with protein. I like to heat mine up in the microwave for a few seconds. It makes it googy and extra yummy!
Another great food to grab and go is plain Greek yogurt (I add stevia and cinnamon to sweeten). It is packed with protein and will keep you feeling satisfied longer. You can add in fresh fruit for some extra carbohydrates and energy. This will be great before your workout.
I highly suggest pre making your meals ahead of time. This can be time consuming but really effective for your busy days. I suggest making 5 batches of sweet potatoes (I like to make them into fries with a little olive oil and sea salt) and 5 batches of some protein (try turkey burgers or chicken). I pack these together into containers and freeze them for the week. They are easy to grab in the morning on your way out the door and it will keep you feeling full.
Make sure the night before you work that you have enough meals to get you through your busy day. A mix of carbohydrates, healthy fats, and lean protein will help sustain your energy and hunger.
In good health,
Cristina Walterman, owner of CW Physique, let's you in on fitness and nutrition tips, recipes, exercises and much more. With over 8 years of experience in the industry, she loves to inspire and motivate individuals. She always practices what she preaches and leads by example.