Nutrition is just as important as training. Here are the basics that actually make a difference – no fad diets, just practical guidance.
Protein: A Key Part of Your Nutrition
Protein is essential for muscle repair and growth. Aim for roughly 1.6-2.2g per kg of body weight daily,spread across your meals. Good sources of protein include chicken, eggs, fish, dairy, and legumes.
Carbohydrates
Carbs fuel your workouts and help with recovery. Focus on whole sources like rice, oats, potatoes, and fruits rather than heavily processed options.
Fats
Healthy fats support hormone production and overall health. Include sources like nuts, olive oil, avocado, and fatty fish in your diet
Meal Timing
While total daily intake matters most, spreading protein evenly across 3-5 meals can help with muscle recovery and keeping hunger in check
Hydration
Staying hydrated supports performance and recovery. Aim for at least 3-4 liters of water daily, more if you’re training intensely
For more on macronutrient needs, resources like Healthline offer detailed breakdowns.
Pair thiw with proper training – check out my [Workout plans] or [Exercise guides]