We all know that nutrition is the main driver of progress outside of the gym, but this still leaves a large “grey area” in terms of what and when you should eat.
Everything you eat can be broken down into 3 types of macronutrients, called macros
- Protein - repair & build muscle
- Carbohydrates - quick energy for your body - fuels your muscles
- Fats - supports hormone metabolism & is also energy for your body
Each of these macronutrients serves a purpose in a well structured nutrition plan.
Protein will reign as most crucial of the three when it comes to making sure you are meeting your daily requirements. A good amount to start with is 0.75 to 1.0 grams per pound of body weight.
Second is carbs. Timing your carbohydrates is a great way to ensure that they are being used as energy for your training and your daily activities and not stored as fat. Carbs with your first meal of the day and before & after your training sessions will be the most optimal time to consume them.
Fats are important in a well-structured nutrition plan as well, typically spaced out further from your training. Most people consume fats with their first and last meal of the day, simply because fats take longer to digest than carbs and you do not want to be digesting a meal while you are exercising.
Staying on top of your macros, and having a well-balanced nutrition plan isn’t difficult at all, it just comes down to what to eat, and when to eat it.
Our athletes have put some of their favorite “Healthy Hacks” and health conscious recipes together for you to try out.
Lavender Protein Pancakes
Rose (@tx_rose)
Ingredients:
- 1/2 Cup Baby Cream of Rice
- 1 Cup Egg Whites
- 1 Whole Egg
- Collagen Powder
- 1 Drop Lavender Oil
- 1 TSP Lemon Juice
- Stevia Packet
- Blueberries
- Sugar Free Syrup
Directions:
- Place all dry ingredients into a mixing bowl; then add wet ingredients
- Mix slowly until mixture is combined
- Pre - heat pan to medium - medium high heat
- Place 1/3 cup of mixture at a time into pan, flip pancake when sides start to brown and/ or bubbles begin to form in mixture
Instant Protein Oats
Joy (thisisjoy_fit)
Ingredients:
- 1/2 Cup Oats
- 1 Scoop Whey Protein Isolate of Your Choice
- Walden Farms Co. Syrup
Directions:
- Cook oatmeal in microwave on high for 1-2 minutes
- Add Whey Isolate to Oats
- Top with 2 Tbsp of Walden Farms + Cinnamon (Optional)
Low Fat, Protein Packed Shrimp “Fried” Rice
Michelle (@michelle_best_ifbbpro)
Ingredients:
- 1 Cup Jasmine Rice
- 6 oz. Shrimp
- 1 Cup Mixed Vegetables
- 2 Tbsp Coconut Aminos
- 2 Tbsp Sriracha Sauce
Directions:
- Heat pan to medium - high heat
- Saute shrimp + veggies until fully cooked (145-165 F.)
- Add cooked rice + Aminos/ Sriracha
- Mix thoroughly, until rice is heated all the way through
- Plate & serve, Salt + Pepper to taste
Reaching your goals is important, and staying on top of your nutrition is not difficult, when you know what to be doing. Try these recipes out, and let us know how you like them! Tag our Instagram when you make it! Try one of these delicious recipes. (@eliteformnutrition)
Shop the Elite Form Nutrition Product Line at www.eliteformnutrition.com