If you're a coach or fitness instructor, when a member during class comes up to you and asks you for nutrition advice... what do you say? As an active individual, what sort of questions do you wish your coaches or fitness instructors had all the answers to?
Some commons ones are:
- How much protein should I be eating each day?
- I feel so weak..should I be eating more?
- I feel like I'm not losing weight... should I eat less?
- Should I eat before my workout?
- Whats a good post workout meal?
I'm sure you're wondering or have wondered these at some point in your life.
Let's give some simple answers to these simple questions so you have a place to start and an actionable item to check off your massive list of to-do's when it comes to your nutrition.
How much protein should I be eating each day?
Well, this can vary from person to person. However a great place to start is 0.8grams per lb of bodyweight. Now, before even taking this information too seriously, it's going to be important for you to figure out where you're currently sitting. Track your food intake for 2-3 days and see how much you're eating on average. If you're only consuming 80 grams of protein and you weigh 150 lbs, it's not going to be smart to all of a sudden increase your intake from 80-130 grams. So, start with a 10 gram increase each week from where you currently are until you get to that ideal amount (0.8g/lb).
I feel so weak, should I be eating more?
Maybe! A great place to figure out if you're eating too little is to a) figure out how many calories your body roughly burns each day and b) eat at least that amount if you're looking to gain muscle mass. Finding your BMR can be quite simple by searching an online calculator. You can also go to https://www.bodzii.com/macro-profile to see how much you should be eating.
I feel like I'm not losing weight - should I eat less?
That's not always the answer unfortunately. It could possibly be that you're in TOO much of a caloric deficit in order for your body to lose weight. Again, find out how much you're eating and start there.
Should I eat before my workout?
If you can have some carbs within an hour or so of your workout without feeling gross during, then yes! It might give you that boost of energy you need. If eating too close to your workout prevents you from pushing hard, then try working out on an empty stomach, focusing on your post workout meal instead.
What's a good post workout meal?
Anything with a 2:1 ratio of carbohydrates to protein. A protein scoop (or two) with a banana and a slice of toast is great and easy if you're in a rush. If you have time, prepare a chicken wrap with veggies when you get home!
When in doubt, push your members to join our nutrition support page where we talk nutrition all the time!