Here’s a nutrition tip to help you in the gym, and it’s all about creating a balanced plate. Put simply, eating a balanced meal will ensure you get all the macro- and micronutrients you need. This will help massively with energy, strength, and performance!
Eatwell Guide – the UK’s recommended balanced plate:
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What is a balanced plate?
A ‘balanced plate’ will have a serving of carbohydrates; fat; protein; and vegetables or fruit, with carbohydrates and vegetables/fruit making up the majority of each plate, followed by protein, then fat. Obviously, food is a lot more complex than just categorising things into carbs, fat & protein, and if you have specific dietary requirements set by a medical professional, this can vary. But, speaking generally, this is a simple way to ensure you’re eating a balanced diet.
With that in mind, here are some examples of balanced plates:
Breakfast: Wholemeal toast (carbohydrate); olives (fat); scrambled egg (protein); side serving of raspberries (fruit).
Breakfast 2: Porridge oats (carbohydrate); peanut butter (fat); protein powder (protein); blueberries (fruit).
Lunch or dinner: Potatoes (carbohydrate); salmon (protein); broccoli and asparagus (vegetables); half an avocado (fat).
Lunch or dinner 2: Pasta (carbohydrate); meatballs (protein); cheese (fat); mixed side salad (vegetables).
How do you know your nutrition plan is working for you?
Here are some pointers from Precision Nutrition. You’ll know your nutrition and habits are working for you if:
– You feel satisfied after your meals.
– You have more energy.
– You are sleeping better.
– You’re in a better mood.
– It feels more like a lifestyle than a ‘diet’.
Actionable step:
Have a look at the meals you eat on a regular basis. Are they balanced (do they contain all the macronutrients listed above)? If not, what can you add/remove to make them more balanced?
Conni
Conni Arnold Fitness 