Get a good balance of macronutrients and nutrient dense
foods for optimal nutrition!
1. Each
a source of protein with each meal & snack
a. 1
gram of protein per lean body tissue and at minimum up to 1 gram per ideal body
weight
b. For
example – Body weight 150lbs, body fat 20% – minimum protein per day = 120
grams (150lbs X 0.20 = 30 – 150-30= 120lbs of lean body tissue)
c. Get
30-40 grams with each meal (3 meals per day) and 10-15 grams per snack (1-2
times per day) protein recommendations based off of pounds in lean body mass
d. Helps
with maintaining your lean body mass, aiding in recovery and repairing muscle
tissue, stabilizes blood sugar and increases energy, and helps maintain or get
you to a healthy body composition
e. Protein
sources – red meat (grass fed preferable), fish, chicken, eggs, whey protein
(protein supplement) etc.
2. Intake
plenty of leafy greens & limit your starches!
a. 7-9
cups of vegetables each day! It’s hard to overdo it when it comes to vegetables
b. Strive
to get a good sources of vegetables with each meal
c. Best
sources will be cruciferous vegetables – broccoli, cauliflower, cabbage,
Brussels sprouts – also spinach and other salad greens
d. Plenty
of fiber to help with digestion and gives your body the vitamins, minerals, and
antioxidants it needs! Helps aid in detoxication and optimal hormone balance
3. Eat
a source(s) of healthy fats with each meal!
a. Helps
with stabilizing blood sugar and energy levels, a healthy body composition, and
numerous other benefits for optimal health!
b. Eat
sources of healthy fats from nuts, seeds, olives & olive oils, fish oils,
avocado, coconut oils & products, almond butter and organic peanut butter,
organic butter, etc.
c. Use
olive oils for dressings on meats, vegetables, salads, etc and coconut oils for
cooking (especially at higher temperatures)
4. Reduce
overall carbohydrate intake
a. Limit
sugars and processed carbohydrates – eliminate from your daily nutrition as
much as possible.
b. Some
healthy sources of carbohydrates (besides vegetables) include – quinoa, white rice,
sweet potatoes
c. Limit
fruits – 3 vegetables to 1 fruit
5. Drinking
plenty of water!
a. Divide your body weight in half and drink that in ounces each day!
b. For example – if you weigh 150lbs, drink at minimum 75 ounces of water per day!
c. Carry a water bottle with you wherever you go and drink a glass of water right when you wake up in the morning – dehydration is a stressor on your body and can keep your body from performing optimally through out the day.
d. Limit your caffeine intake - plain coffee 1-2 cups at most per day
e. Recommendation – add a spoon full of coconut oil to your coffee in the morning if you want some flavor - a good source of healthy fats while increasing energy levels through stabilizing blood sugar
These are my nutrition recommendations to get you on track to optimal nutrition! My other recommendation would to use supplementation to cover any other the nutrients that may be lacking in your nutrition!
The supplements I recommend include - A Daily Multivitamin, Cal/Mag, Fish Oil, Probiotic, and Whey Protein (if protein intake is inadequate).
Please check out my website at www.runwithmemeghan.com
Happy Optimal Running! :)
