Nutrition For Fitness - What Truly Matters

We all know that nutrition is essential for fitness - but what, precisely, matters when it comes to eating, right? 

Many people make the mistake of thinking that they need to restrict their food intake to see results severely.

In reality, though, proper nutrition is vastly different from what we perceive it to be. 

In this blog post, we'll explore some of the most critical aspects of nutrition and discuss how you can ensure you're doing your best. 

So read on - your goals may depend on it!

Meeting Your Needs

Most people think of fitness nutrition as a list of do's and don'ts - eat this, but not that. And while it's true that certain foods will help you reach your fitness goals faster, the reality is that fitness nutrition is mostly about meeting your daily needs.

This means ensuring that your body gets enough calories and macronutrients from quality sources. 

Sure, you can (and should) eat more of certain foods and less of others, but as long as you get the right amount of nutrients, you're on the right track. 

So don't stress about following a restrictive diet - focus on ensuring you get enough nutrients from quality sources.

Now let's talk about each nutrient individually.

Protein

Ever tried lifting weights consistently without protein in your diet? It's pretty daunting. 

The average person needs around 0.35 grams per pound of body weight, which means a 180-pound man would need approximately 65 grams of protein a day... And that's to maintain okay bodily functions! 

But when you're working out, you need even more - up to 2.5 times the amount. 

That's because exercise causes tiny tears in your muscle fibres. Protein is essential for repairing those tears and helping your muscles (and all other systems involved) rebuild and become more robust. 

Good protein sources include lean meats, chicken, fish, eggs, dairy, beans, soy products, and nuts. 

So if you want to make the most of your workout routine, get 0.8-1g of protein per lb of bodyweight!

This is the key to recovery.

Fats

Dietary fats are essential to human nutrition, yet the public perception of fats has been highly negative in recent years. 

This is primarily because fats are associated with various health problems, including obesity and heart disease. 

However, it is essential to remember that not all fats are created equal. 

Some fats, such as trans fats and other highly-processed fats, can harm your health. 

However, other types of fat, such as unsaturated fats and omega-3 fatty acids, are beneficial for your health. 

Poor dietary fat intake has been linked to lower testosterone levels in men, hinting that quality dietary fat is an essential aspect of hormonal health.

The recommended daily fat intake forms around 0.35-0.45g per lb of bodyweight from quality sources, such as grass-fed animal products, olives/olive oil, avocados, nuts, and fatty fish.

… And Some Carbs!

There have been many talks lately about the so-called "evil" carbohydrates. Low-carb diets are all the rage, and many have demonised carbs as nothing but empty calories that will sabotage your weight loss efforts. 

However, the truth is that carbs play an important role in sports performance, and cutting them out entirely is not necessary (or even advisable). 

Research has shown that consuming carbs can improve performance. 

When carb-rich foods are consumed, they are broken down into glucose and stored in the muscles as glycogen. 

During high-intensity exercise, glycogen is used for energy, and having adequate stores can help to prolong exercise duration, delay fatigue, and increase overall output. 

This is why, after securing quality protein and fats, you should also consider adding some quality carbohydrates, such as potatoes, rice, sweet potatoes, fruits, honey, and starchy vegetables.

Adherence

Why do people find it so hard to follow a nutrition plan? After all, it's not like we're trying to climb Mount Everest. 

All we have to do is eat healthy foods and avoid junk food. But for some reason, this simple task seems to be beyond the abilities of many people. 

There are several possible explanations. Maybe we're just too lazy. Perhaps we can't resist the lure of unhealthy foods. 

Or maybe, we're just bad at planning and budgeting. 

Whatever the reason, the fact remains that adherence to a nutrition plan is the most crucial aspect because you have to be able to stick to it in the long term. 

And if you can't stick to it, all your efforts will have been for nothing.

Experiment and see what offers the least resistance - this is what you will be able to stick to in the long term.

Because, after all, it's not a 'diet' with a start and end date. 

It's a habit you have to cultivate.

Consistency & Discipline

There are no two ways about it - if you want to see results from your training and nutrition efforts, you need to be consistent. 

That means showing up for workouts daily and making intelligent food choices most of the time. But why is consistency so important? 

Well, for one thing, it takes time for changes to occur in the body. 

If you only work out sporadically or eat well sometimes but not others, it will be tough to make progress. 

To see results, you need to give your body a chance to adapt to the new stimulus (exercise) and the new nutrients (healthy food). 

And that takes time. 

Additionally, consistency builds discipline. 

The more consistently you show up for workouts and eat well, the easier it becomes. 

Soon, it will become second nature. 

To make tangible changes in your body, remember that consistency and discipline are key.

Final Words

So, what truly matters when it comes to nutrition for fitness? 

It's about providing your body with the proper nutrients to perform at your best, physically and mentally. 

By eating a variety of nutrient-rich foods, you'll be able to support both your physical and mental health. 

And so... are you ready to start fueling your fitness journey with the right foods?