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Bars, gels, powders and other sports nutrition products and supplements are great. They provide a convenient and effective means to provide fuel for your workouts and active lifestyle, especially if you’re short on time and/or don’t have the time for food preparation. We make every effort at Fuelixir to offer products and supplements that are minimally processed, have scientific backing, and not to mention taste great!

But we certainly do not discount the importance of real whole foods. So with this blog post we’re going to provide you with a simple way to balance your everyday meals that will help make sure you are sufficiently fueling your workouts, boosting recovery, and promoting overall health and well-being. The best part of this method is that it is relatively stress-free unlike alternative methods like counting calories by weighing your food or using food tracking applications. And in all honesty, it is probably just as accurate. Calories are largely misunderstood, and we’ll dive into this complex topic in a future blog post.

Now, the method…


PROTEIN — For your portion of protein use the palm of your hand. As a general rule men should have about 2 palms and women 1, but this is largely dependent on numerous factors including body weight, body composition, and your fitness goals.


VEGGIES — Next up is veggies, and by veggies we mean dark leafy green vegetables, broccoli, cauliflower, peas, green beans, carrots, collard greens, etc. Use your fist to measure out your veggie portions, and again as a general rule men should have about 2 fist sized servings and women 1.

Cupped Hand

CARBOHYDRATES — In this category are carbohydrate dense foods that will provide your body with energy. You should make every effort to make smart choices here. Foods like basmati rice, potatoes, sweet potato, and quinoa are great choices. Also included in this category are fruits like berries, apples, pears, grapes and oranges.  You can certainly mix and match. To measure out your servings of carbs use your cupped hand as one serving. Again same general rule, 2 servings for men and 1 for women. An important note here is that these carb dense foods can be cycled to meet specific energy requirements of a particular day, training session, or even an event. For example, if you have a hard workout in the morning you may choose to add a serving of these carb dense foods, similarly if you’re taking a day off maybe leave out these foods altogether. We’ll cover this topic of “carb cycling” in a future blog post so stay tuned!


FAT — Lastly, fat. In this category are foods like nuts, seeds, oils, butter, and nut butters. These foods are extremely energy dense so you only need a small amount. Use your thumb to measure out your fat portions. And yep you guessed it, men have 2 thumb sized servings, and women 1.


We hope you have found this guide helpful and do encourage you to do some of your own research and experimentation. There is no magic bullet unfortunately, but taking your health and fitness into your own hands is a great first step. Remember this is a guide, and depending on your own individual health and fitness goals these portions may well need to be adjusted to align with your personal diet, calorie and/or macronutrient objectives, and training and competition requirements.

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