Daily Nutritional IntakeAs someone that wakes up earlier than early and wants to be able to perform through coaching and my own workouts, my eating routine is very important and remains fairly consistent. I want to take you through what I eat throughout the day, however, disclaimer first: I eat about 2,200 calories a day, I prioritize protein,I don’t worry too much about carbs and fat other than the fact that I try to hit that 2,200 calorie mark, and I track my food through the “MyFitnessPal” app. When I originally set up my “MyFitnessPal” account, the app spit out some recommended numbers for my macros (protein, fat, and carbs), but I have since then tweaked those numbers and they are the following: Protein at 150g, Carbs at 254g, and fat 65g. On that note, one more disclaimer: I am not a registered dietician, nor do I claim to know everything about nutrition, nor do I want to give you the impression that this macro breakdown and calorie count will work for you, everyone is different.My day always starts the same and ends the same and the general outline is about the same day to day. During the hours of 8am-10am, the timing of meals and snacks my change or one may not happen if I workout earlier than expected. Below is a rough outline of what my nutritional intake looks like during a typical week day.3:30am: Wake up4:30am: Breakfast 2 Kodiak Cake Toaster Waffles (dark chocolate or chocolate chip)1 tbsp Natural Crunchy Peanut Butter1 tbsp Natural Jelly (flavor changes, today was raspberry)Multivitamin5:00am: WaterDuring the day I drink a lot of water, but during this hour I probably consume the most. Trying to get hydrated after waking up and getting ready to drink coffee.6:00am: Coffee16oz Coffee (made from espresso machine)~1 tbsp Half & Half1 Scoop of Vital Proteins Collagen Powder8:00: Snack time!1 Barebell Protein Bar (Highly recommended!)9:00am: 2nd Breakfast1 Serving of Veggie Frittata (roughly 3 eggs)2 Pork Sausage Breakfast Patties or Bacon~1 Cup of roasted potatoes 11:00am-12:00pm: WorkoutUsually, somewhere between these times I start working out and won’t eat again until after1:00-2:00pm: Post workout snack1-1.5 scoops of Optimum Nutrition Whey Protein Powder3:00pm: Another SnackThis changes day to day, but usually fruit, rice cake, yogurt, or deli meat along with a small can of V8 (something new I’ve been doing to get extra veggies). Honestly, whatever I can get in my mouth fastest when I get home.5:00pm: DinnerEither 6oz Chicken or 5oz Salmon1 cup rice or potato1-2 cups broccoli, green beans, or mixed veggies6:30pm: Dessert (a meal I never miss)Kodiak Cake Chocolate Muffin in a cupErika Martin
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