So….in order to clean up your diet and eat CLEAN, it is recommended to eat small meals (about 200-300 calories each) every 2-3 hours. The meals should include a protein and a complex carbohydrate to maintain blood sugar levels, to keep you full and to help you maintain natural energy.
Proteins can be fish, eggs, lean meats and greek yogurt. When it comes to complex carbs, you have a variety of choices. Complex carbohydrates are foods that take longer to digest. Complex carbohydrates are turned to glucose (blood sugar) in the body and are used as energy whereas simple carbohydrates are converted very quickly digested and are the quickest source of energy. All simple carbohydrates are made of just one or two sugar molecules, and therefore are not “complex”.
Complex carbohydrates are often rich in fiber and are very beneficial to your health. They are commonly found in whole plant foods and, therefore, are also often high in minerals, vitamins and nutrients, whereas, simple carbohydrates are not. These are great to have prior to a workout to give you sustaining energy and to allow you to give your best throughout your workout.
Here is a list of some complex carbohydrates. Pair one with a lean protein at each meal.
Steamed brown rice
Steamed wild rice
Beans (black, kidney)
Whole-wheat pita bread
Here is a list of some carbs that you can eat EVERY day! NOT all carbs are bad for you — your body NEEDS them to sustain energy. You just need to eat the RIGHT ones! 😉