If you see any food plan that is based on low carbohydrates or high carbohydrates, high protein or low protein, high fat or low fat please know it is a very bad plan!

There are technically three macronutrients (while the FitMania nutrition protocol adds a fourth) – protein, carbohydrates and fat. FitMania adds Vegetables to the mix because they need extra focus. Our bodies need all of these all the time. The nutrients in these macros work together to get us the nutrition we need, the energy we need, make us feel well fed and to repair and maintain cells, including muscle. Every meal should include protein, carbohydrates, fats and vegetables.

• Protein – a portion the size of your palm of 40% of your calories. Getting enough protein is critical! You need protein to build the new muscle you are developing when you workout. It also increases metabolism, keeps HGH (Human Growth Hormone) levels healthy, keeps you satiated, keeps blood sugars level and helps with food cravings.

• Carbohydrates – a portion the size of your fist or 40% of your calories. Your brain needs carbs to function properly and your body needs carbs for energy. Focus on fruit, starchy vegetables like sweet potatoes and whole grains like brown rice and quinoa. Carbohydrates are the calories that will carry you through workouts, help with recovery after workouts and make your brain function well.

• Fats – 20% of your calories. Do not be afraid of fats. Healthy fats carry essential nutrients throughout the body and increase satiety and energy reserves. While fats are essential, have zero tolerance for hydrogenated oils, complete or partial. Hydrogenated oils are created by a chemical process in which hydrogen is added to liquid oils to turn them into a solid form and a substance our bodies do not recognize

• Vegetables – all you can eat. You never need to limit vegetables so we give them their own category. It is so, so important to include them wherever you can. Water based vegetables are also a carbohydrate, but they are loaded with nutrients and very low in calories. They make you feel satiated, they are high in fiber and they are metabolism builders. A large portion of vegetables can count as your carbohydrate in your evening meals but you need a carbohydrate higher in calories earlier in the day.

Download your own macros chart below!

Get your macros every meal, every day.