Nutrition
It's not the diet but the change in eating habits that promotes health and well-being, and the maintenance of training results
Food is energy, our fuel, thanks to which our body and brain function well. We are able to be active but also able to concentrate better, and it fosters creativity and a pleasant attitude towards our surroundings. Nutrition and physical activity form a holistic whole. A change in the area of one of these factors will not fully achieve the desired results. Increased physical activity will be blocked by inadequate nutrition and vice versa.
If you are planning a change in your body and organism, want to look better, like yourself more, increase muscle mass and reduce fat, get rid of excess weight and reshape your figure, you should start not only to exercise but also take a closer look at your diet and modify your habits if necessary.
Valuable balance of macronutrients
Macronutrients are nutrients that are found in food. They are essential for the proper functioning of the human body. There are three macronutrients, each of which plays a different role:
- Protein – the building block of muscle, a source of energy, and promotes effective training
- Fats – carry fat-soluble vitamins, support nervous system function and promote regeneration
- Carbohydrates – a source of energy and strength
A balanced diet should contain around 50% carbohydrates, 20-30% fats, and 20-35% protein. However, these proportions change depending on the type of training, its intensity, and the goals we want to achieve. However, we never eliminate any of the macronutrients from the diet.
What do you eat to make your workouts effective?
Indeed, a diet well matched to the training plan is vital here. For example, on a reduction, it will reduce the number of fats and carbohydrates consumed; on a mass gain, on the other hand, more carbohydrates will be useful, and protein will help build muscle. If the balance between nutrition and activity is upset, this can result in energy loss, poor mood, and even health problems.
In addition to the correct macronutrient ratio, several other aspects are essential in daily nutrition:
- Divide your meals into smaller portions – eat more often, but less!
- Consume at least 2 litres of water.
- Limit simple sugars, especially sweets
- Give up processed foods
- Eat food rich with fibre that will foster better digestion
- Eat more lean protein
- Keep a food diary. A food dairy can help you track not just what you eat, but also how much, when and where you ate it.
It’s not just motivation. Food is your training engine. Remember, respect your body and feed it well.
How to eat healthily?
Meet 10 basic nutrition rules
Get enough fibre
Eat food rich with fibre that will foster better digestion
Stay hydrated
Pay attention to drinking lots of water – perfectly about 2 litres a day!
Include fruits and vegetables
A healthy diet can’t be complete without fruits and veggies.
Reduce sugar
Give up on sweets and limit the amount of sugar in your diet.
Avoid processed food
Eliminate junk food and other ready-made products from your diet!
Eat small portions
Divide your meals into smaller portions – eat more often, but less!
Eat regularly
Have your meals at regular hours, a few times a day.
Eat various food
Enrich your diet with wide variety of healthy food.
Choose low-fat products
Use low-fat substitutes for dairy products, such as milk or yoghurt.
Go for whole-grain
Always choose whole-grain breads instead of white flour pastries.
Calorie calculator
Calculate your caloric needs
I have prepared a calorie calculator that allows you to easily calculate your daily energy requirements, which are required to maintain your body’s optimal state.
Knowing your cloric requirements is extremely useful information for developing a reduction strategy.
However, the information gathered will serve as a guide not only if you are looking to lose weight but also if you want to gain or maintain your weight.
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