Jan. 16, 2012

1 comment

Ask Trainers: Do you have a suggestion for what types of foods you should eat at each meal?

Good Morning! My biggest struggle is food! Do you have a suggestion for what types of foods you should eat at each meal? Do you have a suggested plan to follow each day?

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Posted in Fitness by talltrainer | 1 Comment

 

1 Comment "Ask Trainers: Do you have a suggestion for what types of foods you should eat at each meal?"

  • Bo says:
    January 18, 2012 at 4:08 pm
    Reply

    Trainer Bo Knows:

    Ideally, each meal would contain a healthy balance of carbs, fat, and protein. For most individuals, this will be approximately 50% carbohydrate, 30% fat, and 20% protein. Individuals who are overweight or do extensive weight training may want to consume lower carb/higher protein diets.
    The best way to determine macro-nutrient intakes would be based on lean body mass vs. body weight. Our body is composed of both lean body weight (muscles and organs) as well as body fat. Body fat is not very metabolically active tissue. It does require some calories, but not anywhere near as many calories as lean body weight. Have a Trainer determine your body fat percentage. Once this is done you can calculate your macro-nutrient ratios. For most individuals, 1-1.5 grams of carbs for each pound of lean body mass should be their daily intake. So someone with 120 pounds of lean body mass should consume at least 120 grams of carbs a day. Fat intake should be around 30% of your daily intake. The rest of the calories left should come from protein.
    Vitabot (the nutrition program we use here at Tall Trainer) can help you determine these numbers as well as structure a very healthy diet. The cost is quite low to purchase the program. You can also get some Trainer support and accountability with Vitabot if you cannot afford boot camp right now.

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