You'll see I started out the day heavier in carbs (as I worked out in the morning) and slowly started tapering off. It's interesting to note even though dinner would appear to be 'carb-free' as the 'rice' was cauliflower - it still contained 13g of carbs as did my protein shake. This is why it's valuable to track your nutrition intake for a bit to see exactly what you're putting into your body at each meal. It's also worth noting I managed to get in 20+g of protein at each meal (minus my pre-workout). It helps to spread our your protein throughout the day to keep you fuller, longer!
It's worth noting - everyone's nutrition goals are different - and no macro counts are a one-size fits all. For example, my body requires less calories than my boyfriend because I weigh nearly half as much and have less muscle mass than he does. However, I engage in intense exercise 5 days a week, so I may ingest more carbs and calories than another female at the same height/weight as me who happens to be sedentary. There are plenty of macro calculators out there to help - and while I'm NOT a nutritionist, I am more than happy to answer any questions you may have around nutrition to the best of my ability. If you're interested in calculating your own macros, I suggest starting with IIFYM (If It Fits Your Macros).
And speaking of.
Did you know that the timing in which you eat certain foods matters? Let me explain.
- Your body benefits most from eating more carbs and less fat in the meals around your workouts. So you'll see I ate a rice cake before and a bowl of oatmeal afterwards. Usually I top my rice cake with non-fat plain greek yogurt BUT that Buff Bake is brand new and called my name.
- I mentioned it earlier, but it's important to spread your protein intake as equally as you can throughout the day to keep you fuller, longer!
- Typically I eat more fat on non-weight lifting days and more carbs on days I lift weights. I've said it before in previous posts, but carbs are NOT the enemy. I repeat - carbs are not the enemy! You need them for energy - so stock up on healthy, nutrient-dense carbs such as sweet potatoes, quinoa, brown rice, old-fashioned oats and more. If you missed my post back in February on the importance of healthy carbs, check it out!