Most people have the question of what they should be eating when making positive body composition changes as their common trigger for confusion.
Where should I get my protein from?
Are there good and bad Carbs?
How many vegetables should I be eating?
Which foods contain bad fat sources?
We often see these things being overcomplicated, so we’ve put together a clean and easy to read guide for you.
Click on the relevant heading for the macronutrient that you’d like to know good food sources for.
We’ve also included some sample meals at the end of this guide for you if you’re struggling to put these sources together in a complete meal.
Good sources of:
- Protein
- Fat
- Carbohydrates
Food Sources:
Good sources of protein:
- Whey protein
- Chicken
- Eggs
- Peas
- Beans
- Lentils
- Greek yoghurt
- Fish
You’ll often hear people talking about high quality protein sources and prioritising animal protein to plant protein. But what does a high quality protein source actually mean? What criteria make a protein source “high quality”?
The key factor here is the amino acid profile of the protein you’re consuming. Generally speaking, most animal protein has a higher concentration of leucine. As we’ve talked about previously, leucine is the key amino acid in triggering the body’s process of muscle protein synthesis. You’ll want to meet a certain threshold of leucine within a single protein feeding to maximally stimulate muscle protein synthesis. This amount can range anywhere from 2-4g, depending on your lean body mass.
So you’ll need less total protein from sources such as meat and yoghurt, compared to beans or legumes – but both sources will still work! You just have to make sure you meet or go above that leucine threshold.
Good sources of fat:
- Coconut oil
- Fish oil
- Krill Oil Nuts
- Olive oil
- seeds (pumpkin, sunflower etc.)
- Milk
Quality of fats plays an important role as well. Steer clear of trans fats, as these are processed within the body in a way that is almost comparable to alcohol. Your body draws limited, if any energy from them and they are likely to be stored as straight body fat. Additionally, when consumed above moderation, they can also lead to an array of health ramifications.
Stick to good quality fats such as omega 3, monounsaturated and saturated fats. Yes, you read that right, saturated fats are also essential to a healthy and goal oriented diet.
Good sources of Carbohydrates:
- Rice, any sort of potatoes
- Pasta
- Bread
- Fruits
- oats.
Don’t be scared of wheat containing products if you feel it doesn’t mess with your digestion.
Likewise, don’t worry too much about the glycaemic index of the carbohydrates you consume, as long as you’re eating whole meals with all macronutrients and a bit of fibre – proteins, fats and carbohydrates.
Assuming all of these are present in your meal, your body will digest the entire meal at a slower rate anyway. The glycaemic index looks at carbohydrate digestion in isolation.
Sample Meals:
Breakfast:
4 whole Eggs
½ Avocado
5ml MCT Oil or coconut oil
Calories: 438
Carbs: 5, Fats: 35, Protein: 25
Pre-Workout:
Raspberries 100g
30g Whey
30g 80% Dark Chocolate
Calories: 347
Carbohydrates: 22g, Fats: 16g, Protein: 27g
Intra-Workout:
20g Essential Amino Acids
40g dextrose Monohydrate
Calories: 232
Carbohydrates: 40g, Fats: 0g, Protein: 18g
Dinner – Chicken, Broccoli and Rice:
200g chicken breast (raw weight)
50g brown jasmine rice (raw weight)
250g Broccoli
Calories Total: 552
Carbohydrates: 53g, Fats: 8g, Protein: 69g
Pre- bed meal – Salmon with Spinach, veggies and sweet potatoes:
170g Salmon
200g Spinach
5g Coconut oil
100g Capsicum
100g Zucchini
200g sweet potato
Calories Total: 494
Carbohydrates: 53g, Fats: 13 g, Protein: 45g
