Without proper nutrition, it is next to impossible to reach your fitness goals. Please take the time to plan out a proper nutrition plan for yourself. I have added a few tips that I believe everyone should follow. Let Nate Bruns be your nutrition specialist in Kansas City!
Nutrition Tip #1:
Eat every 2-3 hours. The first tip is simple but very effective. By eating small meals every 2-3 hours, your body will be getting a constant supply of nutrients. In turn, you are helping stabilize your metabolism and blood sugar levels so your body will not be forced to store excess nutrients and calories as fat. All of these meals should contain roughly the same amount of calories. Women who are looking to lose weight should consume 1400-1500 calories per day while men who are looking to lose weight should consume 1800-1900 calories per day.
Nutrition Tip #2:
Eat protein with every meal. Protein plays a vital role in the maintenance, repair and growth of muscles and other tissues found throughout the body. Therefore, it is very important to consume an adequate amount of protein in your daily diet. Nutritionists recommend .8 – 1.0 gram of protein per 1 kilogram of body weight. However, individuals who work out on a regular basis need to consume a greater amount of protein to help aid in repair and protein synthesis which occurs during and after a workout. With this in mind, an individual who regularly works out should consume between 1.2-1.8 grams of protein per kilogram of body weight.
Protein also slows down the absorption of sugar into the blood stream when consumed with carbohydrates and other sugars. This helps keep blood sugar levels steady throughout the day. Moreover, this leads to the body feeling full and satisfied for a longer period of time.
Nutrition Tip #3:
Write it down. Make it a habit to use a food journal to record everything you eat. Even if you think your daily nutrition is rock solid, you might find some slip-ups along the way. This is a great way to keep your daily caloric intake in line. You can also dive deeper into it and calculate where your percentage of your daily calories are coming from the 3 macronutrients: carbohydrates, fats, and protein. Feel free to send me a week’s worth of recordings from your food journal, and I will send you feedback from my observations.
There are many good websites and applications for cell phones that can make the food recording process a whole lot easier. You really cannot go wrong with any of them, but I suggest www.MyFitnessPal.com, because many of my clients use it and have had great things to say about it.
Please feel free to ask me any questions.