Simplified Nutrition Planning

by Nate Traucht

People ask me all the time for nutrition advice or how to even start a healthy nutrition plan, so let me give you my simplified start to eating right and getting your macros.

As we all know, Protein is King when it comes to macros. A good starting point is your bodyweight in grams OR the bodyweight you're striving for. Younger trainers (<40 can get away with less). Try to get your protein from whole sources as much as you can only using powders as a supplement if you can't eat that much. Whole source protein will satiate you enough that whatever carbs you get will most likely be within the amount you need. But make sure those carbs are as whole source and low in added sugar as you can get. Rice, potatoes, and fruits are my go to's. Add some fiber in the form of veggies and you'll be set.

As for fats, if you are eating a protein that contains fat such as beef, eggs, chicken thighs, and pink fish, there's no need to add fats in. Now, if you're consuming extremely lean protein in the form of egg whites, chicken breast, and white fish, adding a little fat such as olive oil, butter, avocado, and nut butters to fill out your fat profile. 

So there you have, the most simple way to start a healthy eating lifestyle as I can give you. Once you're feeling better about your nutrition, then you can start tracking your food and finally dialing in the exact amount you need for your goals. Also, myself and the other trainers (Will & Jonah) are always available to discuss more on this topic and anything else fitness related you may need info on.