Now that you have looked at what you are doing, how you are doing it, and when you are doing it, you now know where you might be able to make positive changes. YAY!
So HOW do you need to eat to be successful? This is a heavily loaded question. So here are some basics:
You’ve heard me say it before: Get on a consistent eating pattern where you are NOT going longer than 4 hours without eating! Your body and energy levels WILL thank you! What does an eating pattern looks like?
Breakfast at 7:30AM, AM snack at 10AM, Lunch at 1PM, PM snack at 3:30PM, Dinner at 6:30PM, evening snack at 8PM, bed at 10PM. Ex 2: Breakfast at 9AM, Lunch at 12PM, Snack 1 at 3PM, Dinner at 5:30PM, Snack 2 at 9PM bed at midnight. These are examples, but you get the idea. Find a pattern that will feed you consistently and that works for you.
WHAT should you eat to be successful? Key word: VARIETY!
Consume a variety of fruits, vegetables, whole grains, proteins, and fats. Get all of the colors of the rainbow with your fruits and veggies for optimum nutrient consumption. Get a variety of whole grains for a boost of (easy to absorb) energy, fiber, iron, and B-vitamins. Eat a variety of protein, for different amino acids and minerals like zinc and iron. And eat your fats! They add flavor to food and some of them have essential fatty acids that your body needs for all kinds of processes!
What about Macros and such? Protein: 15-30% of your daily intake, or 0.9-1.8gram/kilogram of body weight. Carbs: 40-65% of your daily intake or 4-10g/kg of body weight. Fats: 20-30% of your daily intake. Fiber: 25-38g per day. Those are wide ranges, and it is important to note that the higher ranges on grams of protein are for tall, large, muscular, strength-based males, and the higher range of carbs are for more intense endurance athletes (going on a 1 hour or longer jog before/after aerial training for 2+ hours? This might be you).-
^^^That right there drives home why it is so important to work with a dietitian at least initially. We can meet one-on-one and I can assist you in figuring out what YOUR individual needs are.
Continued in the comments... - 4 hours ago