Nutrition

Nutrition Basics

So you’ve recently started training, and you’ve noticed some progress, but not as much as you would have wanted to. You’re still not satisfied with your appearance. In order to optimize your gains, you might start considering a healthy nutrition.

In this article we’ll elaborate on some basic nutrition guidelines you can easily implement in your diet.

Calories

Your body is a working system, which needs to be fueled, in order for it to work properly. However, your body doesn’t burn all of the calories you take in over the course of the day. When eating too much, your body stores the excessive calories as body fat. In order for you not to overeat, down below we’ll link calorie calculator.

Furthermore, if you’re trying to gain weight, add at least 500 calories to your recommended daily calorie intake. When trying to lose weight, subtract 500 calories.

Macro-Nutrients

Basically food contains three macro-nutrients, which play different roles in your metabolic system.

These three are called:

  • Carbohydrates
  • Protein
  • Fat

Carbohydrates

Carbohydrates fuel your body with glucose, which is needed for your body to energize properly. Good carbohydrate sources are:

  • Rice
  • Pasta
  • Potatoes
  • Brown Rice
  • Multigrain Bread

Fruit contains carbohydrates as well, but just in little amounts.

1 g of Carbohdydrates equals to 4 calories. The daily Carbohydrate intake should amount to 50% of your total calories.

Protein

Protein is vital for muscle growth, because your body decomposes protein into amino-acids, which is needed in order for your body to grow muscle.  The best protein sources are:

  • Beef
  • Fish
  • Chicken/Turkey
  • Beans/Lentils
  • Milk/Yogurt/Quark

1 g of Protein equals to 4 calories. The daily Protein intake should amount to 30% of your total calories.

Fat

Fat can be categorized into 3 types:

  • Saturated fats
  • Monounsaturated fats
  • Polyunsaturated fats

Saturated fats are essential for your hormone production, but should be consumed in little amounts, as they are a major cause of heart attacks and cloaked blood vessels. For example:

  • Egg yolk
  • Fats from dairy products
  • Butter/Margerine

Monounsaturated fats can be found in

  • olive oil
  • sesame oil
  • peanut oil etc.

Polyunsaturated fats can be found in

  • sunflower oil
  • soybean oil
  • corn oil

1 g of fat contains 9 calories. Your daily intake of fats in relation to your total calories should amount to 20%.

Micro-Nutrients

In order for your body to be healthy, it needs vitamins and minerals. Essential to your health, micronutrients als contribute greatly to muscle-growth.

We recommend you to eat a large variety of greens, fruit and nuts. Every meal needs to contain at least a portion of greens (brocolli, sprouts, asparagus).

 

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