Over the next few weeks we’re going to share some nutritional guidelines that everyone can use to support their training and help them get the most out of their time spent in the gym.
The Basics of Nutrition
Nutrition is best done in stages.
It is almost always counterproductive to try and adopt ‘the perfect’ diet, especially if you’re coming off the back of an indulgent festive period.
We use our Food Pyramid system, which is designed to help you decide where you are at now and how you can build upon this as you progress.
We combine this with our Nutrition Made Simple traffic light system, which provides guidelines on which foods to eat.
The foundation of any programme and the most important thing to focus on out the outset is the focus on eating whole foods, foods from our green list. These green light foods contain lots of nutrients. A diet based on these foods cuts out processed food and eliminates the sources of most intolerance (gluten and grains, for example). In the right quantities, these foods will give you the nutrients you need.
Don’t worry about calories
Unless you’re already some way along with your nutrition, forget calorie counting initially.
Focus on getting nutrient dense foods into your system and cutting out processed, calorie dense and nutritionally devoid foods.
Aim to get adequate protein (more on this later this week), a variety of vegetables, some fruit and some good fats, such as those found in nuts, butter and coconut oil.
Calories are important – they do count! – but where they come from is as important the total consumed.
You can get further into calorie and macronutrient counting as you move forward and you need to refine you nutrition.
Keep a diary
You’ll likely find it very useful to keep a food diary initially to see how certain foods make you feel.
Becoming aware of how your body reacts to certain foods and how they make you feel is an integral part of finding the best ‘diet’ for you.
One size does not fit all, we are all different and have different requirements and you need to get in tune with what works for you.
Keep It Simple
General nutritional guidelines that can help support training and optimise gym performance:
Eat a balanced diet: Aim for a balanced diet that includes a variety of whole foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats.
Prioritise protein intake: Protein is essential for muscle repair and growth, so consume enough high-quality protein sources such as lean meats, fish, eggs, dairy products, legumes, and nuts.
Fuel up before exercising: Eat a balanced meal or snack containing both carbohydrates and protein to give your body the energy it needs to perform at its best.
Stay hydrated: Drink plenty of fluids, especially water, before, during, and after exercising to stay hydrated.
Choose healthy carbohydrates: Complex carbohydrates such as whole grains, fruits, and vegetables are good energy sources for exercise and can help maintain stable blood sugar levels.
Avoid processed foods: Processed foods often contain high amounts of unhealthy fats, sugars, and salt, negatively affecting your health and gym performance.
Incorporate healthy fats: Healthy fats like those found in fatty fish, avocados, nuts, and seeds can provide energy and support overall health.
Be mindful of portion sizes: Consuming too much food, even if healthy, can lead to weight gain, negatively impacting gym performance.
Listen to your body: How your body responds to different foods and adjusts your diet accordingly. Everyone is different, so what works for one person may not work for another.
Work with your Trainer: Your personal trainer can help you develop an individualized nutrition plan considering your unique needs, goals, and preferences.
We help our members with a nutritional programme that works for them, if you’re struggling, give us a shout at one of our personal training gyms in London and we’ll help you work out a plan that suits you.
- Nail the Nutritional Basics
- Fitness Training & Nutrition – A Match Made in the Gym
- Fitness and Nutrition Gone Wrong
- Benefits Of Good Nutrition Habits Versus a Diet
- Meal Ideas for Training Days