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How to Build a Meal Plan That Will Optimize Your Workouts

Your workouts could be even more impactful with the right meal plan!

We all know that a well-balanced diet is the foundation of your health. Getting a proper dose of fats, carbohydrates, and protein in your daily diet is beneficial for your body in many ways. But, if you are looking to maximize your training efforts, then it’s time to take a deeper dive into the nutrients your body needs. That means structuring your diet and meal plan to include vitally needed macro and micronutrients to meet your health and fitness goals. 

What are Macronutrients?

Macronutrients are nutrients the body needs in large quantities, primarily providing energy through carbohydrates, fats, and proteins. You may have heard the phrase “counting macros” at some point. This refers to a diet approach where a person tries to eat a certain percentage of calories from each macronutrient group.

In terms of nutrition, macros are usually measured in grams, such as grams of fat or proteins. Many macros-based diets classify macronutrients in three ways:

Carbohydrates: found in foods such as breads, pastas, and fruits that provide 4 calories per gram

Fats: found in foods such as oils, nuts, and meats that provide 9 calories per gram

Protein: found in foods such as eggs, fish, and tofu that provide 4 calories per gram

Keeping your macros in balance optimizes your workouts, gives you an edge, and delivers better results.

What are Micronutrients?

Micronutrients are nutrients required in smaller amounts, including vitamins and minerals, which can be divided into macro minerals, trace minerals, and water- and fat-soluble vitamins. An adequate amount of micronutrients often means aiming for a balanced diet.

Vitamins are necessary for energy production, immune function, blood clotting, and other functions. Meanwhile, minerals play an important role in growth, bone health, fluid balance, and a host of other processes.

Health Benefits of Macro and Micronutrients

People may use different approaches in terms of daily macronutrients. For example, the Dietary Guidelines for Americans makes the following recommendations regarding macronutrient categories:

  • 45 to 65 percent of calories from carbohydrates
  • 20 to 35 percent of calories from fat
  • 10 to 35 percent of calories from protein

A person counting macros as a dietary approach would first calculate how much energy they need in the form of calories each day. Then, they would decide what percentage of calories from each food group they would eat in their meal plan based on their goals.

All micronutrients are equally important for the proper functioning of your body, especially when you’re aiming to strengthen your health and fitness. Specifically, people with demanding jobs and schedules are often challenged when it comes to maintaining a healthy diet and achieving better body performance.

Consuming an adequate amount of different vitamins and minerals is important to optimal health and may even help fight disease. This is because micronutrients are part of nearly every process in your body. Moreover, certain vitamins and minerals can act as antioxidants which help protect against cell damage.

Choosing the Right Components

Working out enhances circulation, produces energy, and helps regulate the millions of functions your body is performing on a daily basis. Just like macros such as protein, carbs and fat, micros including vitamins and minerals are essential for everyone, but even more so for people who work out regularly. The question becomes though, what vitamins and minerals are right for your body and fitness goals?

For example, most B vitamins act as coenzymes that help trigger important chemical reactions in your body. A lot of these reactions are necessary for energy production.

Vitamin A is necessary for proper vision and organ function, while the D vitamin group is necessary for energy production, cell function, and metabolism. The D group promotes proper immune function and assists in calcium absorption and bone growth.

Vitamin E helps your immune function and acts as an antioxidant that protects cells from damage, while Vitamin C (ascorbic acid) is required for the creation of neurotransmitters and collagen, the main protein in your skin

Macro minerals are needed to perform their specific roles in your body. Calcium and Potassium are necessary for cell and bone structure. Magnesium assists with over 300 enzyme reactions, including the regulation of blood pressure.

Similarly, trace minerals such as Iron, Copper, and Zinc are vital for providing oxygen to muscles and assisting in the creation of certain hormones, brain and nervous system functions as well as boosting your immunity.

Why are Macros and Micros Important?

Many foods we consume nowadays are low on micronutrients. Research shows that Americans are not eating enough food to meet their micronutrient needs. 

According to Harvard Medical School, to maintain brain, muscle, bone, nerves, skin, blood circulation, and immunity, the body requires a steady supply of macronutrients and micronutrients, proteins, fats, and carbohydrates. And while you only need a small number of micronutrients—vitamins and minerals—failing to get even those small quantities virtually guarantees disease.

Moreover, when the demand on the body becomes high due to an active lifestyle, exercise, and workouts, a well-balanced diet is essential to maintain and improve your health, energy, and performance. 

Meal Plan For Weight Loss, Performance, and More

An infographic about how to build a meal plan that will optimize your workout is displayed.

Runners, weightlifters, bodybuilders, yogis, and other athletes will tweak and restructure their food intake based on performance and personal goals. Whether you want to lose weight or improve performance, even slight modifications in diet can make a big difference.

Different types of workouts call for different nutrition guidelines. The way our bodies react to the nutrients can vary from person to person. Therefore, these guides are flexible. Think of them as customizable samples that you can tweak to meet your weight loss, performance, and recovery needs.

As you try these approaches based on your workout for the day, it’s helpful to keep a nutrition journal. Write down what your workout is, or if it’s a rest day. Include notes on when and what you consumed before and after the workout. Give yourself an energy rating to indicate if you felt strong, easily fatigued, and anything in between. The data collected in your journal may help you strategize your nutrition intake in order to get optimal results in your health and fitness goals.

Below is a sample healthy eating guide to fuel your various training programs.

For Cardio Workouts

Carbs and fat are the necessary energy sources for cardio work. The amount of fuel your body needs depends on the intensity level of the workout. Low-intensity workouts require more fatty acids whereas high-intensity workouts require more carbohydrates. For your fats, think olive oil, nuts, avocados, and eggs. Great sources of carbs include whole grains, fruits, and vegetables.

After cardio, wait 60 minutes before eating to take full advantage of your fat-burning window.

For Strength Training

The trifecta of protein, carbs, and fats in addition to micronutrient supplements is necessary for strength training. Choose easily digestible sources for your meal plan like cottage cheese, tuna, and crackers, or smoothies. Experts recommend consuming BCAAs (Branched-Chain Amino Acid supplements) during strength workouts as they are considered the building blocks of muscle protein.

It’s recommended to consume protein within 30 minutes after lifting to prevent protein breakdown and aid in recovery. Post-strength workout nutrition can include protein powder or protein from whole foods like meat, hard-boiled eggs, or Greek yogurt.

For Recovery Days

Rest days are just as important as training days when it comes to your fitness goals. Without proper rest, your body can’t recover properly and support your next training session. On rest days, you should try to limit carb intake since you won’t be exercising. Rest days offer more flexibility in your schedule as you don’t need to time your meals with your training regimen.

Effortless Meal Planning

Meal planning is an essential part of a sustainable weight loss regimen and proper training protocol. Without taking the time and care to prep your meals, it would be challenging to achieve your maximum potential and the desired results. However, many people just don’t have the time in their day to focus on planning, shopping, portioning, and prepping.

That’s where healthy meal plans from Z.E.N Foods can be your solution. We provide easy access to nutritious foods by delivering healthy meals straight to your door. Our customizable meal plans allow you to get what your body needs without the guesswork. This way, you can focus on the things that matter most to you!

Our Goal

At Z.E.N Foods. our mission is to support people on their health journeys. Z.E.N. stands for “Zero Effort Nutrition.” We do all the thinking and legwork for our customers, so they can lead busy lives without worrying about meeting their nutritional goals and their next meal.

Our meal delivery plans will save you time and energy so you can keep up with all your other commitments.

Z.E.N. Foods has helped clients successfully by crafting their personalized meal plans with passion and expertise. We enforce integrity, safety, and cleaning practices when preparing our meals. Therefore, you can feel good about investing in your nourishment. 

Losing weight, creating strength and energy through workouts, or improving your health has never been easier with a Z.E.N. Foods wholesome meal plan.

We are here to answer any questions and help you take the next step on your health journey. Choose your meal plan by contacting us at (310) 205-9368 or exploring our website.

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