Eating for fitness

In order to make gains in muscle growth or to help your body shed unwanted fat, you have to eat. The trick is learning how to eat well.

Eating 3 large meals a day is not conducive to reaching your fitness goals, whatever they may be. You should be eating 5-6 smaller meals throughout the day. Why? Because it constantly keeps your metabolism engaged, burning fat and calories as you digest your food! I tend to eat heavier in my second meal, lunch and dinner; the other meals usually consist of light cereal or fruit such as applesauce, apples, and kiwis.

What should you eat? I generally follow a rule of if you can’t catch it, grow it, make it, or pick it, I usually don’t eat it. I have to confess though, I am partial to fruit snacks But my substantive meals consist of a lot of rice (leaning towards brown rice now), vegetables, chicken or turkey, steak once a week, and salads. For breakfast, I eat cereal, make pancakes (not the frozen kinds, but cooked on a skillet), eggs, sausage, and fruit such as kiwi, apples, and oranges. Always, always eat something for breakfast! It kick starts the metabolism and provides you with the fuel you need to begin your day. If you don’t like traditional breakfast foods, who says that you can’t have something else that you like?

I drink 100% juice, usually cranberry and pomegranate juice for the high antioxidant content. I very rarely eat fried foods; I find little value of fried foods for my fitness goals.

Throughout the day, drink plenty of water. Not only will water keep you hydrated and facilitate the transport of nutrients between cells in your body, but it can also help keep the munchies away. If you don’t like plain water, I strongly encourage you to find a way to flavor it up, maybe by adding a little lemon or an orange slice to give it a subtle hint of flavor. Carry a refillable water bottle with you so you don’t have to constantly buy more bottles of water and contribute to waste.

How do I portion my food? I tend to keep my servings no bigger than my fist. When I am eating to retain muscle mass, such as during soccer season and right now, I eat more. I don’t count calories and I personally don’t suggest it; I favor following a natural, balanced diet. I also do not suggest eating below 1000 calories per day because that is the minimum your body needs to operate well.

I find some of my favorite recipes from Oxygen Magazine. I just cooked a roasted chicken, asparagus, and potatoes recipe and it was delicious! I find that the recipes in this magazine are clean and support my fitness goals.

What are your tips for eating well? Leave comments and I will respond!

PS. As a side note, I just maxed out at 10 strict pull ups…going for 11 today!