“BALANCED NUTRITION” is the key to muscle health & overall wellness.
It’s not just about PROTEIN, PROTEIN, PROTEIN to make muscle. Although protein is very, very important… having the RIGHT BALANCE is key.
Luckily there is a simple tool that can ensure you are getting the right balance of nutrition at every👏single👏meal.👏 It’s called the FITNESS PLATE and it’s the tool I use with all of my clients.
A “FITNESS PLATE” HAS 3 PARTS:
1. PROTEIN FOODS
Why: BUILD & REPAIR muscle
2. QUALITY CARBS
Why: FUEL & RESTORE muscle energy
3. COLORFUL PRODUCE + FAT
Why: PROTECT & SUPPORT muscle
💪 Before each meal, LOOK to make sure you have all 3 PARTS IN THE RIGHT RATIOS on your plate to optimize your nutrition for energy, performance, and recovery.
💪 Use the meal image above as a guide to visualizing the RIGHT RATIOS. The general rule of thumb is…
THE RIGHT RATIO =
+ enough protein (about 20-40 grams/meal)
+ some quality carbs
+ lots of colorful produce w/ fat
💪 You are simply LOOKING at your plate to SEE these ratios instead of counting calories, calculating macros, or tracking food on an app. I call this using your “VISUAL WISDOM.”
💪 Use your natural hunger & fullness cues to help guide you to just how much to eat. In order to listen to hunger & fullness cues accurately, you need to be well-hydrated, eat slowly/chew, and not multi-task during the meal with your TV, phone, or computer.
Examples of a balanced FITNESS PLATE:
Breakfast: Veggie Scramble
1) eggs (or scrambled tofu)
2) sprouted whole-grain toast
3) spinach + cheddar cheese
Lunch: Burrito Bowl
1) grilled chicken (or black beans)
3) romaine, sliced bell peppers, salsa + guacamole
Dinner: BBQ Salmon & Baked Fries
1) BBQ salmon (or tempeh)
2) baked potato fries
3) roasted broccoli + olive oil