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Not everyone needs nutrition coaching. Most probably just need a push in the right direction, others need even less.
If you have a feeling you might need a little more than that, then I feel I have a role to play in supporting people that want to make healthy choices without the influence of gimmicks or marketing. Our programs are honest and challenging and need an element of dedication or desire to change something. And that might not be you at this time. We understand. We get you.
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Please find Precision Nutritions Food plates below and a FREE kitchen Rescue Pack for meal prep advice:-
Print them out and stick on your fridge
The first is an “Anytime” plate. The Anytime plate recommendations are for those who either don’t exercise — in which case, they’d follow these recommendations exclusively — or for those who do exercise, in which case, they’d eat Anytime meals for every meal outside the post-exercise period. (More on this in a minute.)
What’s on the Precision Nutrition Anytime Plate?
As you can see, most of the plate is full of nutrient-dense, high fiber, low-calorie vegetables. Protein helps with appetite control, maintaining lean mass, and optimizing the metabolism. Healthy fats offer myriad benefits. The drink of choice is water or tea.
We suggest you choose smaller plates if you’re a smaller person and larger plates if you’re a larger person. And we highly recommend putting down the fork when you’re 80% full, not when the plate is empty.
We recommend minimizing starchy carbs until after exercise, which is when the body uses them most effectively. And we suggest choosing whole (less-processed) foods, with local and organic selections when possible.
Precision Nutrition’s Post Workout plate
The second plate we submit is the “Post Workout” plate. The Post Workout plate recommendations are for those who perform intense exercise. Eat a Post Workout meal soon after your intense exercise sessions only.
What’s on the Precision Nutrition Post Workout Plate?
This plate helps us take advantage of the body’s metabolic response to exercise. It includes starchy carbohydrates and protein, which are great during times of increased glucose tolerance (during the post-exercise period). We also advise a mix of vegetables and fruits. You’ll notice there isn’t much fat here. A higher fat meal post-workout slows the digestion and the assimilation of protein and carbohydrate. So we recommend getting most dietary fat during Anytime meals and most dietary carbohydrates during PW meals. Keep in mind we’re not suggesting you avoid fat. Just minimize added fat. Notice that the Post Workout portion is slightly larger, as we add a small side dish of starchy carbohydrates on top of a full plate of protein and fruits/veggies. Of course, one should use smaller or larger plates based on body size. In terms of food selection, the Post Workout plate is still based on whole, unprocessed foods, with local and organic selections when possible.
For the plant-based eater
Although plant-based eaters (i.e. vegans) make up only 1-2% of the population, they’re some of the most nutritionally conscious and proactive individuals. That’s why we decided to come up with a plant-based plate with the help Ryan Andrews, a long-time plant-based eater.
What’s on the Precision Nutrition Plant-Based Plate?
A wide variety of non-starchy vegetables, combined with a protein source and healthy fat, should dominate the plant-based eater’s plate, just like the Anytime meal above.
We recommend including smaller amounts of minimally processed fruit and starches to meet energy needs. And, as with all meals, regardless of timing or type, adjust plate size and total intake to body size and energy needs. And stop eating at 80% full.
Science + real world results = the perfect plate recommendations
We suggest that the Anytime and Post Workout plates above are more useful than your NHS plate recommendation as they have been designed for real people, especially those who exercise. These plates are based on solid scientific data and — perhaps most importantly — on the real-world eating experiences (and long-term success) of thousands of clients who have taken part in Precision Nutrition programs over the past decade. If you would like a FREE Kitchen Rescue Pack with tons of useful advice on how to create easy healthy dinners, then enter your details here and we will send it over.