The image above is an example of what the majority of your meals should look like- not directly before or after your workouts. Since we are all unique in terms of gender, age, activity levels, and goals, we'll need to make some individual tweaks.
But to keep things simple, we are going to use our hands to discuss meal and macronutrient portions and how much you should be consuming daily.
Serving Sizes
For Protein, a serving is equal to 1 palm. Which is equal to 20-30g of Protein.
For Veggies, a serving is equal to 1 fist. Which is equal to 10-15g of Carbohydrates.
For other Carbohydrates, a serving is equal to 1 cupped hand. Which is equal to 20-30g of Carbohydrates.
For Fat, a serving is equal to 1 thumb. Which is equal to 7-12g of Fats.
Okay, so how much should I eat?
Active men do best with 6-8 servings of each which is roughly 2,300-3,000 calories a day.
Active women do best with 4-6- servings of each which is roughly 1,500-2,100 calories a day.
For starches, try to limit them to one serving and your "workout window" which is either before or after your workout.
With some consistency, accountability, and the right food choices, we're confident you'll reach your goals in 2021!
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