Nutrition can be a fraught topic for a lot of folks, and many people have a complicated relationship with food. There can be a lot of shame and embarrassment about eating habits, and that can lead to difficulty implementing good nutrition habits. At Power Plant Gym, we generally take an “all foods fit” approach to nutrition. What this means is that nothing is off limits, and you can include high nutrition density and low nutrition density foods into your diet and still achieve good results.
In general, extremely restrictive diets that eliminate large groups of foods are successful in the short term, but people struggle to stick to them long term. In contrast, taking an approach that allows you to enjoy fun foods and the foods that you love will be easier to stick with. Aligning your nutrition with your workouts can help you recover better, build strength, and feel your best.
Here are four simple tips to help you get started:
Prioritize Fiber
Fiber is an unsung hero for people who train regularly. It helps you feel full, helps your body manage cholesterol, and supports stable energy levels. Fiber may help reduce inflammation, which improves your recovery between workouts. We’ve created a free guide to fiber, which you can check out here, but aim to include a source of fiber with every meal. Fruits, veggies, and beans are great sources of fiber. You can also find fiber in nuts, seeds, and whole grains. Make sure you’re getting enough water with your fiber to allow your body to use it well.
Look for a Protein Source at Each Meal
Getting protein consistently throughout the day helps support muscle building and recovery, plus it helps meals feel more satisfying. Lean meats and seafood are top sources of protein, but you can also get protein from beans, and in smaller amounts from nuts. You don’t need to track obsessively — just aim for a solid protein source at each meal.
Zoom OUT
Just like one missed workout isn’t going to trash your gains, but multiple missed sessions can start to add up, a few days of more fun foods and lower nutrition won’t destroy your health. Look at the big picture. Ask yourself:
- Did I eat fruits and veggies most days this week?
- Did I get protein regularly?
- Do I feel generally energized and satisfied?
Consistency beats perfection.
What Can You Add?
A lot of nutrition advice can center around eliminating foods. We find it more beneficial to look at what you can add that will help you feel your best. Ask yourself, “What could I add to make this meal more nourishing?”
- A handful of berries with breakfast
- A side of veggies with lunch
- A few beans tossed into dinner.
These simple additions can really bump up the overall nutritional value of your meals without reducing your satisfaction or enjoyment.
We offer nutrition coaching that is focused on incorporating habits that are simple, sustainable, and don’t require you to eliminate any of your favorite foods. Nutrition coaching doesn’t have to be a miserable experience. Our nutrition coach is certified through Precision Nutrition, and I (me, Jess, hi!) am certified in Intuitive Eating. So we’re not just making stuff up here! If you’re looking for something you can start to work on NOW that will have a big impact on your short and long term health, grab our fiber guide and aim to hit the recommended targets there.
