Smart Nutrition Strategies

Build your plate using the 3:1 rule–three nutrient-dense whole-food meals to every one flexible meal. Prioritize protein and fiber in each meal, and you’ll automatically eat fewer empty calories without counting macros.

Want an example meal? Everyday for lunch i have 50 to 60 grams of protein that is from salmon or bare chicken tenders. I either have French style green beans, yams, or white rice. I either use a seasoning or sauce.

Research shares you need between .8 to 1.0 grams of protein per pound of body weight. Slightly less if you’re overweight, slightly more if you’re lean or in a deficit.

No. Care are your primary training fuel. The reason why “carbs are the enemy” is due to that comfort foods are usually high in either carbs or fats. Cutting carbs are completely, if you’re physically active, will leave you lethargic.

“Superfood” powder, detox drinks, and protein bars. The sound elite but deliver and offer little when compared to whole fruits and vegetables. If you want better digestion and inflammation control, start with improving your diet, drink more water, and consuming more fiber rich foods.

Meal timing is secondary to total intake. Everyone is different due to work schedule, sleep schedule, and activities of daily living. Three to four balanced meals per day works for most people. Where people fall off the wagon is not paying attention to the little trinkets, chips, and drinks with calories consumed between those three to four balanced meals.

Me personally, I drink 200mg of caffeine before a weight workout. I can go up to 90 minutes where I just need to stop. As soon as my workout is done, I drink a high-quality protein shake.

If you’re someone who can’t workout fasted, I always share to eat something simple that your body can digest that doesn’t cause bloating: 1 banana, granola bar, or oatmeal. Post-workout, Greek yogurt, high-protein skim milk, or a high quality protein shake. Post-workout, some people don’t feel hungry, this is why I say not all supplements are bad.

Eating too little. People slash calories hard, feel miserable, and then rebound binge. I’ve been there! Smart nutrition means controlled, sustainable micro changes. Never starvation disguised as “discipline.”