This is what your meal(s) should look like!
At the Training for Warriors gym in Portland, we talk a lot about squats, deadlifts, sprints, and how to build muscle and burn fat.
That's all well and good, but the gym is not really when your strength is built. Your strength is built in the recovery process. Which means we're doing to discuss meals that are well proportioned, well balanced and built for your recovery.
In my opinion, recovery is hinged upon really good nutrition, sleep habits, and hydration. Here is one nice visual representation of a good habit to get into,
I want to have a balance of protein, carbohydrates, and fat in my diet. Those are the three macronutrients (macros) or energy substrates, depending on how technical you want to get. You can see how I proportion it in the photo above. Visually, it's about a palm's worth of protein, without the fingers. For veggies, I've got water chestnuts, cucumber, and carrots. Also, a little bit of cabbage in there for some fiber, so that's really great. Love the brassicas for that. That's about two cupped hand worth of carbohydrates. Last but not least, I've got some rice noodles underneath the chicken.
For each cupped hand of carbs or a palm of protein, that's the portion size. As far as how many portions you need, that really depends on your goals. If you're trying to build muscle, you're going to need some protein but you're also going to need a good amount of carbohydrates, especially consumed close to your exercise. Whether you fuel up before or you refuel after your workout, you want to make sure you get a decent amount of carbs in there. A portion of carbs is about a cupped handful. You can get more technical, and measure it out differently if you want to, but I like that heuristic. It makes it really easy for me to set up a meal like this.
So, that’s a representation of solid meal! When you begin your week with 5 or 10 of these in your fridge, then you won’t be stressed about whether or not you're going to be able to stay on plan during the week.
Make your decisions ahead of time, so you don’t have to get worried about picking the right foods, you can focus on doing your work, being consistent with your training, and doing everything else you need to do to get to your goal.
Meal prepping and meal portion size. Try it out and reach out if you have any questions!
This is an easy technique, to help you bring out the warrior within.