Food-ucation For Beginners

Happy Friday!

I hope you have all had a fabulous week!

A very common question I get asked is "What food should I be eating and when?" The easiest answer to the first part of the question is: any food you want, within reason of course. You can't just fill your day with cake and cookies and expect to take in enough fiber or essential vitamins your body needs. But really, no one food should be avoided when you're trying to reach your goals. I still eat ice cream, donuts, burgers, you name it. However, that's another can of worms. To make it really simple, I put together some lists for those of you looking for sources of the three main macronutrients your body needs: carbs, fats, and proteins.

The Macros:

Carbs:

LOW GLYCEMIC- sweet potatoes, brown rice, pasta, oatmeal, whole wheat bread, whole wheat tortillas, quinoa, black beans, whole grain/oat cereals
HIGH GLYCEMIC- rice cakes, fruit, white rice, white bread, veggies, candy, white potatoes, cookies, ice cream sandwich, Clif bars (if on the go)

Healthy fats: coconut oil, olive oil, peanut butter/any nut butter, almonds, avocado, fish oil, butter, whole eggs, cheese, low fat cream cheese, fish

Protein: egg whites, tuna, chicken, turkey (cold or ground), whey or casein protein powder, Quest bars, Greek yogurt, low-fat cheese, tofu, low-fat cottage cheese, tempeh, nuts

Tips for nutrition timing and the gym:

Carbs are your body's primary source of enegery, so you want to make sure you have an adequate amount in your system before the gym! Try to eat lower-glycemic carbs about two hours before your workout (sweet potatoes, rice, oatmeal, pasta,); If you want higher-glycemic carbs like rice cakes, cereal, pop tarts, Oreos, candy, before, these can be eaten about 45-60 min before for a nice little energy boost!

After exercise, the body is primed to replenish its glycogen stores, and protein repair and synthesis are required. Take in about 20-25 grams of protein immediately after a lift. I drink a whey/casein shake as I leave the gym, and then eat a meal about an hour or so later. Doing so can increase the amount of protein synthesis spikes my body has in a day, which has many benefits in itself.

It’s my personal preference to keep my following post-workout meal with low in fat, simply because carbs and protein are what aid in immediate muscle recovery and protein synthesis after a workout, and fat has no place in that process, so I just nix it out of my post-workout meal (optional). This protein and carbohydrate-supplemented meal about 60-90 minutes after a workout will produce high levels of insulin and growth hormone, creating a favorable environment for muscle growth. A common post-workout meal for me is grilled chicken, green beans, and brown rice.

Make sure you’re getting enough protein every day for muscle recovery and building! I usually spread my protein intake throughout the day and have a serving (~25 grams protein) with every meal to stay satiated and satisfied.