How to Plan Your Nutrition for the Week

“You can not out train a poor diet”

One of the areas our athletes (and adult clients) struggle with the most is their nutrition.

They struggle with how much protein they actually need to eat in order to grow and they struggle with having a plan in place at the start of the week to achieve the macronutrient numbers they need to hit.

The thing is this…

Everyone loves coming to the gym, training hard, and getting the endorphin rush that goes along with a great training session. However, meal prepping, tracking your food, and eating the proper ratios of macronutrients is not quite as enjoyable.

But, the harsh reality is this…

If you don’t have a plan for your nutrition, and an understanding of how critical it is to your success, then you will never see the fullest extent of progress that is possible.

Now, don’t get me wrong, you will see increases in strength, speed, and stamina. However, the changes in your body composition will be limited, and when we are talking about performance, body composition is a very important thing.

Having said all that, let’s dive into our Top 5 Tips for dominating your nutrition this week:

1: Breakfast Sets the Tone for the Day - start the day off with a high protein shake and whole foods that are easy to eat on the go. We suggest a shake with 30+ grams of protein, overnight oats or toast with peanut butter, and a piece of fruit. The prep time on this should be less than 5 minutes and you can eat this in the car if you are in a rush. Here is a great protein powder option we recommend

2: Take a Greens Supplement - for the most part we work with 12-18 year old athels so let’s be honest here, you are not eating enough fruits and vegetables. Taking a greens supplement will get you on track with your greens intake as well as provide a ton of other benefits. The key is to get one that actually tastes good. Here is a link to the one we recommend. Mix it with your morning protein shake and you’ll never know it’s in there.

3: Meal Prepping is a Game Changer - this is part of the ‘not so fun’ side of things. Here is my suggestion...only meal prep for your lunches and snacks. Make one big meal and separate it into 5 lunches that are ready to grab-and-go on your way out the door. Don’t spend hours preparing meals.

4: Track Your Food - a big part of nutrition is understanding what you are currently eating. Without changing anything, take 7 days and track all your food in My Fitness Pal+. This will show you what you currently take in and give you an idea of what you need to add or subtract from your diet to achieve your goals. We are happy to help with this if you would like. Just log your food for 7 days and then let’s hop on a call to strategize.

5: Don’t Overcomplicate It - most people get frustrated because they make things too complex with planning your nutrition. As with most things, simplicity is king and complexity causes confusion. Just take small steps each week towards mastering your nutrition. Maybe on week one you just try to dominate your breakfasts. Then in week two you add meal prep for your lunches. Just moving forward and understand that slow progress is still progress!

Now...it’s Sunday morning...time to get working on that nutrition for the week!

As always, we are here to help in any way we can! Just hit reply to this email and let us know how we can be of assistance.