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How to Meal Prep for Beginners (Muscle, Fat Loss, Health)

These excellent tips will help you to take your nutrition, health and physique to the next level.

This excellent video from Max Posternak will help you to take your nutrition, health and physique to the next level.

What is Meal Prep?

Meal prep, short for meal preparation, is the process of planning and preparing meals in advance. This involves cooking meals or prepping ingredients ahead of time, often for a week’s worth of meals, so that they can be easily assembled and consumed later on.

Crossfit-meal-prep how to lose lower belly fatSource: Katrin Davidsdottir / Khan Porter

Meal prep is popular among individuals who want to save time and money, and those who want to eat healthier or stick to a specific diet. It can involve a range of cooking techniques, including baking, grilling, roasting, and sautéing, and can be done for breakfast, lunch, dinner, or snacks.

What are the Benefits of Meal Prepping for Athletes and Gym Goers?

Meal prepping can provide several benefits for athletes and gym-goers, including:

Consistency in nutrition: Meal prepping helps to ensure that athletes and gym-goers consume a consistent and balanced diet. It allows them to control their portions and choose nutritious foods that meet their specific dietary needs.

Saves time: Meal prepping saves time by eliminating the need to prepare meals from scratch every day. It also reduces the time spent on grocery shopping and cooking, which can be especially helpful for busy athletes and gym-goers.

Meal Prep done for health and fitnessSource: Ella Olsson on Unsplash

Helps with recovery: Proper nutrition is essential for muscle recovery after exercise. Meal prepping can ensure that athletes and gym-goers have access to nutrient-dense meals that aid in recovery and support their overall fitness goals.

Saves money: By planning meals in advance, athletes and gym-goers can avoid costly fast food or restaurant meals. They can also buy in bulk, which can save money on groceries in the long run.

Reduces food waste: Meal prepping can help to reduce food waste by utilizing ingredients in a timely manner and avoiding impulse purchases. This can also be good for the environment.

Meal prepping is a convenient and effective way for athletes and gym-goers to maintain a healthy diet and support their fitness goals.

Video – How to Meal Prep for Beginners

Max Posternak is a personal trainer, fitness coach, and the founder of Gravity Transformation, a popular YouTube channel dedicated to health and fitness. He has over 10 years of experience in the fitness industry and holds a degree in exercise science. Max’s channel, Gravity Transformation, focuses on helping people achieve their fitness goals through workouts, nutrition tips, and lifestyle advice.

What are Macronutrients?

Macronutrients are nutrients that the body requires in large amounts to function properly. There are three main macronutrients: carbohydrates, proteins, and fats.

  • Carbohydrates: Carbohydrates are the body’s primary source of energy. They are found in foods such as bread, pasta, rice, fruits, and vegetables. Carbohydrates are broken down into glucose, which is used by the body for energy.
  • Proteins: Proteins are essential for building and repairing tissues in the body. They are found in foods such as meat, fish, eggs, beans, and nuts. Proteins are broken down into amino acids, which are used to build and repair muscles, organs, and other tissues in the body.
  • Fats: Fats are essential for several bodily functions, including providing energy, insulating and protecting organs, and regulating hormones. They are found in foods such as oils, butter, nuts, and fatty fish. Fats are broken down into fatty acids, which are used for energy or stored in adipose tissue.

All three macronutrients are important for overall health and wellness, and a balanced diet should include all three in appropriate proportions. The recommended proportion of macronutrients can vary depending on an individual’s age, sex, weight, and activity level, among other factors.

Simple and Complex Carbohydrates – What is the Difference?

Carbohydrates are classified into two main categories: simple carbohydrates and complex carbohydrates.

Simple Carbohydrates: Simple carbohydrates, also known as simple sugars, are made up of one or two sugar molecules. They are quickly digested and absorbed by the body, leading to a rapid increase in blood sugar levels. Simple carbohydrates are found in foods such as table sugar, honey, fruit juice, and candy.

Complex Carbohydrates: Complex carbohydrates, also known as starches, are made up of many sugar molecules linked together. They take longer to digest and absorb than simple carbohydrates, leading to a slower and more sustained increase in blood sugar levels. Complex carbohydrates are found in foods such as whole grains, vegetables, and legumes.

The main difference between simple and complex carbohydrates is their chemical structure and the rate at which they are digested and absorbed by the body.

  • Simple carbohydrates provide a quick burst of energy, but this energy is short-lived and can cause a crash in blood sugar levels.
  • Complex carbohydrates provide a steady source of energy and are often more nutrient-dense than simple carbohydrates. It is generally recommended to choose complex carbohydrates over simple carbohydrates as part of a healthy diet.

What are Calories?

A calorie is a unit of measurement of energy. Specifically, it is the amount of energy required to raise the temperature of one gram of water by one degree Celsius. When we talk about calories in relation to food and nutrition, we are referring to the amount of energy that a particular food provides to the body.

The energy content of food is measured in units of calories (or kilocalories, which are often referred to simply as calories).

The calorie content of a food is determined by the amounts of carbohydrates, proteins, and fats it contains. Carbohydrates and proteins each provide about 4 calories per gram, while fats provide about 9 calories per gram. Alcoholic beverages also provide calories, with 7 calories per gram of alcohol.

The number of calories a person needs depends on several factors, including their age, gender, weight, height, and activity level.

Consuming more calories than the body needs can lead to weight gain, while consuming fewer calories than the body needs can lead to weight loss. It is important to maintain a balance between the number of calories consumed and the number of calories burned through physical activity in order to maintain a healthy weight and prevent chronic health conditions.

What is A Calorie Deficit?

A calorie deficit occurs when you consume fewer calories than your body burns for energy. This deficit can come from a combination of eating fewer calories and increasing physical activity levels, leading to the body using stored fat for energy.

When you consistently maintain a calorie deficit, your body will begin to burn stored fat for energy, resulting in weight loss. This is because the body will use stored fat as a source of fuel when it does not have enough calories from food to meet its energy needs. A calorie deficit can be achieved by reducing portion sizes, choosing lower-calorie foods, and increasing physical activity levels.

It is important to note that a calorie deficit should be achieved in a healthy and sustainable way, with a balanced diet that includes all necessary nutrients. A very low-calorie diet or excessive exercise without proper nutrition can lead to negative health consequences. It is always recommended to consult a healthcare professional or a registered dietitian before starting any new diet or exercise program.

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