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The Street Parking approach to nutrition is consistent with the Street Parking workout philosophy... simple, yet effective. Nutrition often gets over-complicated and overwhelming. There are so many different options out there, but we have found this to be true…
CONSISTENTLY eating real foods, while balancing your plate will give you long lasting results.
The main idea here will be to consume REAL FOODS and balancing your plates as best as you can! At each meal we want to try and consume a protein, carbohydrate, and fat. We want to try and create a strong foundation with food to support our activities, bodies, and overall health. What you eat will not only impact your waistline and body fat percentage, it will also affect your performance in the gym (or garage), your mood, your energy levels, your sleep - EVERYTHING!
I know what you are thinking - Don’t I need to decrease my calories and increase my workouts? NO!
The biggest common misconception when it comes to fitness and nutrition - is that getting lean is as simple as reducing your calories as low as possible, and increasing your activity as high as possible. That might lead to “weight loss” initially, but unfortunately that kind of under eating leads to a lot of muscle loss, is unsustainable, and eventually can disrupt your metabolism. Eat enough and in the right proportions of protein, carbs, and fat and what you create is a HOT burning furnace that fuels high performance, keeps you feeling satisfied and energized, and will help you burn fat - even at rest. Your body feels no reason to store fat as much anymore, because you are getting enough food. Say goodbye to the 1,200 calorie diet!
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LET'S GET A BETTER UNDERSTANDING OF MACRONUTRIENTS AND WHY IT'S IMPORTANT TO BALANCE YOUR PLATE....
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What is a MACRO?
Macronutrients are the building blocks of food. Protein, carbohydrate, and fat. It is important the 3 are balanced properly at each meal to keep our bodies and metabolism working toward our goals!
What are the benefits of consuming all 3 macronutrients together?
The best way to support your metabolism and performance in the gym (or garage) is to consume all three macronutrients together, in balance. The three are processed very differently in the body and each support the body, brain and metabolism in their own unique way.
Protein- your body uses protein to build and repair tissues. Protein is an important building block of bones, muscles, cartilage, skin, blood and so much more!
Carbohydrates- your body uses carbs to supply your body with energy. The sugars or starches in carbohydrates break down into glucose in your bloodstream, where they can be moved around the body to provide energy.
Fat- your body uses fat to helps to support brain function, hormone production, metabolism and the absorption vitamins A and D. Having enough fat will also keep you feeling fuller between meals.
Post Workout Protein Powder - When it comes to recovery, protein powder can be super beneficial to help to start rebuilding muscle broken down during the workout. It can also help prevent your body from continuing to breakdown MORE muscle - causing muscle loss - AFTER a long or intense training session. Since protein powder is really quickly digested and absorbed - it can get to the muscles more quickly. Just remember that protein alone won't do the job of recovery! You need carbs to help aide in this process and to restore your lost glycogen stores!
If proteins are the building blocks of muscle tissue - carbohydrates are the builders! You need both!
If protein powders don't work for your body - select some lean protein sources from the foods list!
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WHAT TYPES OF FOODS SHOULD I BE EATING?
We have put together a list of foods we feel are the best to consume on a regular basis. If you have any food allergies or dietary restrictions you can sub out any foods that don’t work for you . If you are pregnant/breastfeeding - please consult your doctor before making any changes to your diet.
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PROTEIN
90% Lean Ground Meat (Chicken, Turkey, Beef)
Boneless, Skinless, Chicken Thigh
Chicken Breast
Duck
Egg
Egg Whites
Fish/Seafood
Plain, Fat-Free Greek Yogurt
Pork Tenderloin
Steak (Filet, Sirloin, Striploin, Flank)
Turkey Breast
Venison
Post-Workout ONLY
Protein Powder (Whey, Vegan/Vegetarian)
Any protein source listed above
Protein Options- Other Options For Vegetarian/Vegan
Black Beans
Lentils
Low Fat Tofu
Low Fat Soy Meats
Nutritional Yeast
Soy Beans
Tempeh
Unfavorable Protein - Consume less than 20% of the time
Bacon
Yogurt (Plain)
Carbohydrates
All Rice
Quinoa
Apple
Blackberries
Blueberries
Cantaloupe
Cherries
Clementine Oranges
Grapes
Lentils
Mangoes
Oatmeal
Orange
Pear
Raspberries
Strawberries
Sweet Potato, Potato
Watermelon
Whole Grain Bread/Ezekiel Bread
Post-Workout ONLY
Banana
Coconut Water
Progenex Build
Unfavorable Carbohydrates - Consume less than 20% of the time
Beans- Black
Beans- Refried
Garbanzo Beans
Rice Noodles
Rice Cake
Tortilla- Corn
Tortilla- Flour
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Veggies
Acorn Squash
Asparagus
Beets
Bell Peppers
Broccoli
Brussels Sprouts
Butternut Squash
Cabbage
Carrots
Cauliflower
Celery
Cucumber
Delicata Squash
Green Beans
Lettuce
Mushrooms
Onion
Peas
Pumpkin
Radish
Spaghetti Squash
Spinach
Sugar Snap Peas
Tomatoes*
Yellow Squash
Zucchini
*Canned is acceptable, however can only contain tomatoes, no other additives other than spices
FAT
Any Natural Nut Butter
Avocado
Avocado Oil
Coconut oil
Ghee
Olive Oil
Raw Almonds, Cashews, Walnuts, or any nuts/seeds
Unfavorable Fat - Consume less than 20% of the time
Half & Half
Heavy Cream
Hummus
Vital Collagen Creamers
Approved Sauces/Seasonings
Approved Sauces/Seasonings that don't need to be accounted for
Hot Sauce
Low Calorie/Carb dressing
Lemons/Limes
Mustard
Soy Sauce/Coconut Aminos
Vinegar
Approved Beverages
Coffee
Kombucha- With no added sugar
La Croix or unsweetened sparkling water
Tea, Green Tea- no additives, or sugars
Water
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Supplements in general can be super helpful and important. But, too often people think that supplements are going to help them achieve their goals no matter what they are eating. Many think that they need to take ALL of the supplements to see results. And even worse - we see a lot of people using supplements as more than half of their food throughout the day!
Some things to consider when looking at your current supplements
- Why are you taking them?
- What is in them? Do you know all the additional ingredients?
- Do you really need them to support your goals?
Here are the supplements we feel are beneficial for pretty much everyone. Again, these are supplements…. supplementing your diet of real food.
- BCAA's
-Fish Oil
-Protein Powder
- Vitamin D/Multi vitamin
If you’ve found something else that’s not listed below that works for you and your body- GREAT! Just remember to ask your self those 3 questions I listed above.
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HOW DO I MEASURE MY FOOD?
We know there are a lot of different ways to measure your food. We have found the palm method is a very effective way to measure your food without needing a scale or measuring cups. After all, your hands usually go wherever you go! Your hands also (in general) match your body size. For example a big guy needs more food than a smaller guy - good news is usually their hand size will correlate with their overall body size. This measurement system actually CLOSELY mimics some of the most popular styles of eating out there (like macros, zone, etc) and has been tested to provide almost identical portion sizes WITHOUT complicated apps and measuring.
Here is a simple, yet effective way to measure your food for your body size
Here is how you will be measuring your meals using your palm...
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Your palm determines your protein portions
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Your fist determines your veggies
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Your cupped hand determines your carb/starch portions
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Your thumb determines your fat portions
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Serving Sizes For Women - This is for someone that does the daily Street Parking workouts and is looking to lose weight.
Post Workout Meal - 20g of protein + small cupped handful of carb dense foods
Serving Sizes For Performance Women - This is for someone that workout for 1+ hours a day and is looking to maintain current body weight.
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1.5 palm of protein dense foods
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2 fist of vegetables
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1.5 cupped handful of carb dense foods
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1 entire thumb of fat dense foods
Post Workout Meal - 25g of protein + 1 cupped handful of carb dense foods
Serving Sizes For Breastfeeding Mama’s
Post Workout Meal - 25g of protein + 1 cupped handful of carb dense foods
Serving Sizes For Men - This is for someone that does the daily Street Parking workouts and is looking to lose weight.
Post Workout Meal - 25g of protein + 1.5 cupped handful of carb dense foods
Serving Sizes For Performance Men - This is for someone that workout for 1+ hours a day and is looking to maintain current body weight.
Post Workout Meal - 25g of protein + 2 cupped handful of carb dense foods
What about liquids?
We know liquids are a little harder to measure when using your palm. We encourage you to use measuring cups and spoons that are equal to the size of your hand!
How many meals should I be consuming in a day?
We recommend consuming 4 balanced meals and a post workout meal on the days you workout. Feel free to split one meal into two snacks if consuming 4 meals is a lot for you.
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WHAT ABOUT THOSE STREET PARKING NUTRITION TEMPLATES?!?
You might have heard some of our other members talking about a nutrition template. We have put together a template that is specified to your gender, weight range and goals (performance, fat loss or postpartum/breastfeeding), which is simple to follow.
Each template is $50 and provides you with the following:
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Detailed instructions of how to use the template, regardless of if you want to jump in or gradually work into using it
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A layout of 4 meals and 1 post-workout meal in terms of how many servings of proteins, carbs, fats and vegetables you should consume at each meal
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Suggestions for how to modify your meals if you are having a rest day or prefer to have higher carbs around your training
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A food chart, which lists the suggested proteins, carbs, fats and vegetables, we recommend (NOT every food is included on this list - we are keeping it simple.)
In addition to the template, you have access to coaches Molly and Michelle in the Street Parking Facebook group, in addition to your fellow members who can answer any questions you may have. We also love to share recipes, which are template-friendly.
Finally, you have the option of adding on 1:1 coaching with either Molly or Michelle to help you with accountability. This coaching is 6- or 12-weeks (for $100 and $180, respectively) and includes bi-weekly check-ins. In these check-ins, you will share with your coach your progress over the prior 2 weeks, ask questions and receive feedback. They will also be available for questions any time throughout that period.
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Do you have a nutrition question? Use #spnutrition so we can answer your questions!
With our amazing community growing everyday we want to ensure we are keeping up with your questions. If you have any nutrition related questions - templates, recipes, macros etc. Make sure to use the hashtag #spnutrition so we can easily find your questions. Also, this is a great way for you to search the FB group to see if your question has already been asked! As always feel free to reach out any time to our SP nutrition team at nutrition@gmail.com.
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