This is a simple one. I was thinking last night about the biggest concepts required to lose weight and in general eat for performance. Based on all of the folks I’ve worked with, these are the concepts that are most important and most commonly missed by folks trying to either lose weight or eat for performance. I’ve boiled it down to 3 of them:
1) Eat often. Like clock-work, never ever go more than 2-3 hours without putting something in the tank. The exception is sleeping of course but even this window should be as short as possible by eating the moment you wake up and the moment before bed.
2) Eat at least 10-25 grams of protein with every single feeding other than your preworkout meals or workout fueling.
3) Eat a fruit and/or vegetable with every single meal unless it’s a preworkout meal or workout fueling. And even there, some low fiber fruits like banana or applesauce could work. The only exception to this rule is if you use a meal replacement bar during the day for convenience such as: Luna Bar, Builder Bar, or TLC Bar.
That’s it! It’s that simple; make these changes 100% of the time and you will almost definitely see a major improvement in body composition and overall athletic performance. Although its only three concepts, they are very powerful when employed 100% of the time. Again, I’m not a registered dietitian or nutritionist so take these comments for what you believe they are worth.