Just because you may exercise regularly doesn’t mean you can eat whatever you want. By following these 10 basic guidelines, you’ll not only get great muscle-building and fat-burning results from your training, but you’ll enjoy a higher level of energy throughout the day.
Tip 1: Eat six meals a day
Recent research indicates that eating frequently (about every three hours) accelerates the metabolism and helps maintain steady energy levels throughout the day. Below are recommended foods and the Gracie Diet Combination Tables.
Tip 2: Combine carbohydrates and protein at every meal
The simple fact is, our bodies work better with a balance of carbohydrates and protein. Not only is protein essential for building healthy muscle and maintaining a strong immune system, it stabilizes insulin levels, which leads to steady energy throughout the day. One more benefit: eating protein has been shown to reduce your appetite. So, avoid high-carbohydrate nutrition plans and instead balance your protein and carbohydrate intake.
Tip 3: Choose “appropriate” portion sizes
Portion size is important to weight management. Employ a common sense approach, such as using the palm of your hand or your clenched fist for gauging the portion sizes of food
Tip 4: Plan meals ahead of time
You may even want to try different recipes and decide what works for you before you begin your training program. Experiment with different seasonings, try a variety of vegetables, and find which microwave settings work best for preheating food. By the time you’re ready to start, you’ll have the supplies you need and the confidence that you know what you’re doing. Then, fix your meals in advance and freeze them. It’s important to shop at least once a week. If you forget, you’ll run out of good food and be tempted to cheat on your diet.
Tip 5: Get containers to store your food
Purchase plastic storage containers, sports bottles, a water jug and a cooler to store and carry your food. Having nutritious meals within reach during a hectic day can keep you on track.
Tip 6: Drink 10 glasses of water every day
It’s especially important to stay well hydrated when following a comprehensive training, nutrition, and supplementation program. Drink at least one glass of water with each of your six meals, and four more throughout the day. If you have an occasional diet soda, coffee or tea, you’ll need to drink an additional glass to compensate for the diuretic effect of these beverages.
Tip 7: Consume protein shake within 30 minutes of exercise
Your muscles are primed for nutrients immediately after an intense workout, but within two hours, your body’s ability to refuel decreases. Taken within 30 minutes of your workout, the high-quality protein helps you refuel and build muscle.
Tip 8: Use high-quality supplements
Supplements can help make up for any nutritional deficiencies and enhance performance. When purchasing supplements, look for companies that invest heavily in research to maximize the effectiveness of their products.
Tip 9: Find your “emotional reason” for staying on track
Researchers at George Washington University discovered that people who successfully transform their bodies are set in action by some sort of “emotional trigger” that helps to clarify their reasons for deciding to make change. Take a moment to consider your “emotional trigger” and use it to stay committed to your nutrition program.
Tip 10: Strive for consistency, not perfection
You can be sure there will be the occasional meal or snack that’s not on the recommended food list. When you get off track in this way, don’t allow it to slow you down. Enjoy the divergence, recommit to your goal, and get back on track with your next meal.
Lean ground turkey
Top round steak
Top sirloin steak
Lean ground beef
Egg whites or substitutes
Low-fat cottage cheese
Texturized vegetable protein
Natural peanut butter
Olives and olive oil
Flax seed oil
Steamed brown rice
Steamed wild rice
Fats to Avoid
Whole-fat dairy product
Gracie Diet – Combination Tables