My name is Rocco. I am an Olympic javelin thrower and today, I am going to talk about portion size hacks. It’s all well and good to eat healthy foods, but if your portion sizes are wrong, you could be undoing all of your hard work. Here are my top hacks for measuring your food quantities using only your hand. To help your muscles recover and grow, you should aim for a handful of protein in every meal. In the right quantities, carbs are great. Go for a handful of complex carbs in every meal, like quinoa, brown rice, and oats. Small amounts of mono-unsaturated fats are also great because they are high in energy. You should aim for a thumbsize of healthy fats, like coconut oil, and olive oil. For more nutrition hacks, head to the Freeletics Blog now.