View food as fuel: View food as fuel rather than an experience. No matter what we do workout wise, if you put crap into your system, we won’t see progress. You put premium fuel in your lamborghini so it runs flawlessly , you should also be putting premium fuel into your body.
Hit 80/20: 80% of the time let's shoot for healthy nutritious foods and meals. And 20% of the time we can be more lenient with our meals. For example, that would be no more then 2-3 cheat meals a week.
Create morning routine: Consistency is key if you want to reach any goal. If we start off our day in a controlled and organized manner, the rest of our day will go by more smoothly. An example of a ritual we can incorporate is starting off every morning with 3 glasses of water or taking a shot of apple cider vinegar each morning etc.
Minimally processed carbs: Refined carbs are extremely abundant in today’s society and is one of the reasons America is now one of the most obese nations in the world. If it comes in a package it probably isn’t good for you. Processed foods like crackers, cookies, breads etc. are processed to the point they have no nutritional value and add empty calories to your diet.
Lean Proteins: Stick to lean sources of proteins (ie. Ground turkey, white fish, chicken breast). Processed proteins and low quality meats can be high in saturated fats, which can lead to cardiovascular disease and other chronic diseases.
Fats that give back: Our Bodies need fat in order to survive, functioning in creating energy, proper function of the brain, and overall health of our cells. Healthy fats would include avocados, nuts, olive oil, salmon etc.
Eat the rainbow: Foods of different color groups have different health benefits for the body. For example, white foods such as garlic and onions are known to strengthen the immune system while green foods such as spinach and broccoli are known to promote detoxification. If you eat the rainbow you will be able to take advantage of all the health benefits food provides.
Try to eat within 8-10 hour time frame: I highly recommend trying to eat within a given time frame as our bodies were made to fast. For thousands of years our ancestors lived in a feast or famine environment where they would eat an immense meal and then fast for a prolonged period of time. Not only will your digestive system thank you, but your body will also become better at fat utilization leading to a better looking and more lean physique.
Hydrate heavily: Delivers oxygen to cells, transports nutrients, removes toxins, and regulating body temperature are just some of the many reasons hydrating is important.
Rebuild after workout: Your post workout feeding window begins right after your workout and is the most important time of the day to replenish your body with nutrient dense carbs and proteins. An example of a good post workout snack would be a banana and a protein smoothie.
- Kevin Labar Fitness