Lots of newbie bodybuilders think they need to eat a “high-protein” diet, but according to some experts, it’s moderation and timing that is key.  Scientists recommend about 1 gram of protein per pound of body weight in a daily diet: more than this amount tends to be excreted by the body or converted and stored, and directly after it’s consumed, that extra tends to really drag down your body’s response system.  The huge three-square program is a drain on a fitness schedule, and it also limits what times of the day you feel ready to work out.
The optimal arrangement?  Get a few small protein-rich items into your daily food plan, and time your day into several “mini-meals”.  Lunch can be a small amount of fruit, cheese, lean meat, or other combination of quality foods.  Round your afternoon out with a snack or consume some healthy snack items throughout the day, and you’ll keep your metabolism firing without loading your body down with excessive protein or calories, and you’ll always be available for a workout at a moment’s notice!

Water: the Best Refresher

One key tool is to have clean drinking water available, especially at the beginning of your day.  Studies have shown that two good glasses (16 oz) of water at the beginning of the day has an effect on your metabolic rate.  It’s also good to drink at least a gallon each day.  You stay hydrated, and water helps provide better digestion for the food that you do eat over the course of your day.  If you’re drinking diuretics like coffee each day, it’s important to balance that out with water intake, or you could start feeling a little haggard during an impromptu workout.

The Protein Shake

These handy helpers are great for using in between small meals to practice eating smaller more, more often.  Protein shakes of a quarter protein (vs. three quarters carbs) are generally useful.
Use a protein shake as a mid-afternoon snack a couple of hours after a small lunch to keep your metabolism going at a good clip.  

Other items for a “Fitness Toolkit”

Another very basic staple of the small-meal approach is a selection of cut vegetable sticks.  Celery and carrots are perfect; other alternatives might present themselves in your produce aisle.  A small yogurt is another accessory to a moderate mid-day snack.  Keep these items in a ‘lunch box’ that goes with you wherever you go: for remote, roving or multi-site workers, with is key to being able to eat regularly throughout the day.  And for cubicle denizens, it’s a great resource in helping ward off trips to the office vending machines or the dreaded candy bowl!

These are just some basic tips for getting started transitioning your diet into one that lets you breathe, and establishes a fitness-ready schedule.  Use your own creative ideas to power yourself up for success!