• stanglandjenna

How to Create Meals that Fulfill AND Satisfy Your Hunger


Whether you are training hard today or have a busy day at work, creating plates that SATISFY your energy needs until your next meal remains essential. Everyone has UNIQUE nutritional requirements and our team of Registered Dietitians are here to provide you with insight on how to eat what is right for YOU, no sugar-coating it😆.

Below are some general guidelines to better construct fulfilling meals without wanting to eat the ENTIRE chip bag before dinner.

LIGHT TRAINING/OFF-SEASON/NO TRAINING DAY:


Calorie/carbohydrate needs are LOWER during reduced training or during the pursuit of weight loss.

Maintain hydration💧 - proper fluid and electrolyte consumption based on individual needs

Maintain health, body composition, and recovery - adequate protein and antioxidant-rich foods (beans, berries, and dark, leafy greens)

Performance plate portions:

Healthy fats and condiments - limited amounts

½ plate - fruits and vegetables

¼ plate - lean protein

¼ plate - whole grains

HEAVY TRAINING DAY/IN-SEASON:


PEAK calorie needs and carbohydrate needs


Maintain hydration 💧 - HIGH fluid and electrolyte consumption


Support recovery and immunity - adequate protein and antioxidant-rich foods

Performance plate portions:

Healthy fats and condiments - moderate amounts

¼ plate - fruits and vegetables

¼ plate - lean protein

½ plate - whole grains/energy-enhancing carbohydrates

Notice how antioxidants, vitamins, and minerals are emphasized in BOTH situations? They are essential in all training lifestyles, there is no way around it!🥦🥕


For more tailored advice customized to YOUR nutrition needs, book a FREE 15-minute coaching call with one of our Registered Dietitians and determine how we can best support your nutrition journey: https://www.a4.health/client-portal.


For daily updates from our A4 Health team, follow us on instagram @a4healthcoach


Until next time,


Your RD Fuel Good Experts🍍



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