Nutrition In A Nutshell: Eat Your Way To Fitness

Nutrition is the foundation of health and fitness, whether you like it or not, if you want that weight loss, muscle gain, improved endurance, or just to stay healthy — nutrition is your knight in shining armour.

Macro & Micro

• Macronutrients: These are your energy providers and are needed in large amounts:
• Carbs: Your main energy source (e.g., whole grains, fruits, vegetables).
• Protein: Essential for muscle repair and growth (e.g., chicken, fish, tofu, beans).
• Fats: Important for hormone production and energy (e.g., avocados, nuts, olive oil).
• Micronutrients: Vitamins and minerals (e.g., vitamins A, B12, C, D, calcium, magnesium) that are essential for overall health.

Nutrition for Different Goals

• Weight Loss: Create a caloric deficit by eating fewer calories than you burn. Focus on protein to preserve muscle, eat nutrient-dense foods (vegetables, lean meats), avoid simple carbohydrates (white bread, soft drinks, sweet treats), and control portion sizes.
• Muscle Gain: Consume a caloric surplus to support muscle growth. Prioritise protein for muscle growth and repair (1 gram per pound of body weight), eat complex carbs for energy, and include healthy fats to balance hormones.
• Endurance & Performance: Focus on complex carbs for energy, protein for recovery, and replenish electrolytes with foods like bananas and leafy greens. Stay hydrated!
• General Health: Eat a balanced diet with a mix of protein, carbs, and healthy fats. Focus on whole foods, portion control, and stay hydrated (2L a day minimum).

There’s a theme here…

Basically — eat those veggies, focus more on complex over simple carbs, swap the margarine for real butter, prioritise healthy fats, up that protein (preferably leaner meats if you’re an omnivore), and drink lots of water.

You can’t go wrong with that rule of thumb — it sounds obvious but we all need a reminder once in a while.

I know Christmas is on the horizon so don’t beat yourself up about a few treats here and there, but consistency is key at the end of the day — every little bit counts.