If I’m assuming right, there’s been at least a couple days where you got to the end of the day and realized you had a huge amount of one macro left and ended up eating a stick of butter, or 3 protein shakes, or 4 pieces of bread just to hit your macros. As you’re learning, these days will happen. However this article is going to give you some tips, tricks, and explanation about HOW to space your macros out and WHY it’s so important.
Our number one priority is making sure that we consume as close to our target macros as possible. However, being forced to cram all of your food into one meal at the end of the night is not ideal.
1. Under-fueled Workouts:
If you have a huge surplus at the end of the day, this inherently means that you were not as well fueled as you could have been throughout the day and for your workouts. Stacking more carbohydrates before and immediately after your workouts will create the best chance for optimal performance.
If we’re left a huge pile of macros at the end of the day, or a significant amount of one specific macro, it is very likely that you’ll be forced to overeat in the last hours of the day. Eating too much in one sitting is one of the biggest causes of bloating. To avoid this discomfort and added stress on your body, be sure to space out your food throughout the day.
3. Less Nutrient Dense Choices:
If you need to jam a large amount of food into one sitting, it is likely and tempting to eat much less nutrient dense food. It’s easier to eat a pint of ice cream than a huge plate of vegetables and rice. Spacing out your food will provide you the best chance at making more nutrient dense food choices.
If you’ve spent a lot of your life dieting, you’re probably not used to eating a balanced diet. Maybe you developed a fear of fat and have eaten a low fat diet for a long time. Perhaps you’ve experimented with a Keto, Atkins, or low-carb Paleo style diet. If this is the case, you’ll likely end your first few days, or weeks, with a surplus of a specific macro until you get used to balancing out your diet.
We’ll post several emergency foods that can be used when you end up with a single macro surplus, but it’s best to avoid being in that situation.
Include Some Of Each Macro In Every Meal:
We strongly encourage having some sort of protein, fat, and carb with every meal. In addition to preventing a huge surplus at the end of the day, this will also help keep your blood sugar stable. Stable blood sugar means stable mood and energy for you all day long.
Input Your Food Ahead Of Time:
It’s a great habit to log as much of your food as you can either the night before, or in the morning. This will allow you to make adjustments before you eat your food. There’s nothing worse than realizing you made a big mistake AFTER you’ve already eaten the food.
Develop a Routine That Works:
You don’t have to eat the same thing every day, but if you can find types of food and timing that works, repetition will help create consistency. As we know, consistency is your key to success in this program.