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Introduction

You’ve probably heard the aphorism that fitness is 80% nutrition and 20% exercise.  But what does that mean? How do you know what to eat, and how much of it? So many questions yet so little answers, in this article we’ll explore just how important diet is in your fitness journey. We’ll cover the micro and macro calories and the role they in fitness. From fuelling, building to recovery.

Fruits and veggies.

Fruits and vegetables are loaded with vitamins and minerals, and they’re low in calories. They also have a lot of fibre, which helps you feel full for longer periods of time, keeping you from overeating later. If you don’t like the taste of fruits or vegetables, try adding them to a smoothie or juice. You can experiment with different combinations until you find something that works for your taste buds! However, as a rule of thumb, never drink your calories.

Carbohydrates give you energy, but don't be a carboholic.

Carbohydrates are an essential dietary component and provide your body with energy. Carbohydrates are found in grains, fruit, vegetables and dairy products. Carbohydrates also come in both simple and complex forms with the major difference being how they are broken down into glucose which is the simplest form of carbs. Simple carbohydrates such as sucrose or table sugar are broken down quickly into glucose. Complex carbohydrates such as whole-wheat flour and whole grain cereals take longer to break down into glucose because they contain more fibre than simple carbs do.

The amount of carbohydrates you need depends on factors like age, height and activity level. Generally, 45–65% of your daily calories can come from carbohydrates, but focus on whole, minimally processed sources.

Protein is necessary for muscle building and repair.

When it comes to fitness and health, protein is a key player. It’s the building block for muscle and necessary for its repair after exercise. It also aids in muscle growth and recovery from workouts. While you may think that your muscles are made up of fat, water and bone, the tiny fibres in your muscles are made up of protein too. That’s why it's so important to get enough protein in your diet if you want strong, healthy muscles! The general rule of thumb for protein intake is 0.8 grams per day. Are you taking sufficient proteins?

Fat is your friend, in moderation.

The first and most important thing to know about fat is that it's not as bad for you as we've been led to believe. Saturated fat, which has long been demonized as the devil incarnate, does not actually cause heart disease or increase the risk of stroke. In fact, some studies suggest that saturated fats may help reduce your risk of diabetes and cancer.

Monounsaturated fats (including olive oil) are also beneficial—they're great for lowering cholesterol levels and improving blood sugar regulation, while polyunsaturated fats (such as walnut oil) can reduce inflammation in the body and protect against heart disease.

If you're worried about eating too much fat because of its caloric content, put your fears aside; under normal circumstances it's unlikely that consuming an extra few grams per day will result in weight gain or health problems if you're physically active enough to burn off those calories through exercise. It's also important to note that dietary cholesterol doesn't seem to have any effect on blood cholesterol levels anyway; this myth was started by Ancel Keys' faulty research from 1961-1962 which concluded that high-fat diets were responsible for heart attacks—but his findings were never replicated by other researchers who looked at larger populations over longer periods of time!

Not all calories are created equal.

You might have heard that a calorie is a calorie is a calorie, but this isn't quite true. The quality of the calories you eat can make a difference in how they are metabolized and how they affect your weight loss goals.

●    Protein and carbohydrates take longer to digest than fat, so they give you energy for longer periods of time and will keep you feeling full for longer as well.

●    Eating protein also helps build muscle mass, which builds up your metabolism and burns more calories at rest (even when asleep!). This means that even if you're not working out, eating protein-rich foods could help increase your metabolism by building muscle mass faster than anything else!

Sugar is the enemy.

You might not remember this, but you used to be a human being. Back then, your body would use sugar for fuel when you were exercising or doing other things that required energy. It was like a gas tank in your car; you could fill up and keep going.

But what happens when we eat too much refined carbohydrate? We start craving more of it until eventually our bodies are filled with it we become addicted to it. And then, if we stop consuming so much refined carbohydrate, our bodies revolt against us by sending all their resources toward burning off excess food instead of doing anything else useful like repairing tissue or building muscle mass (or even just putting on weight).

This is why so many people who start working out often lose muscle mass instead of gaining it! Eating too much sugar makes it harder for our bodies to build muscle because all their resources are dedicated toward eliminating excess sugar from our systems instead of building new tissue or repairing old ones.

Eat real foods that provide you with nutrients your body needs to fuel your activities and maintain good health.

●    Eat real foods that provide you with nutrients your body needs to fuel your activities and maintain good health.

●    Eat plenty of fruits and vegetables, healthy fats like avocado and olive oil, protein like fish, chicken, eggs and whole grains like brown rice and quinoa. Avoid processed foods containing chemicals or sugar (such as instant coffee).

Conclusion

The key to a healthy diet is to eat real food that provides your body with the nutrients it needs. The most important thing is that you eat enough of the right things and don't overeat on junk. You can also get plenty of good nutrition from fruits, veggies, whole grains, lean meats and legumes without going crazy with calories. Finally, remember that while exercise is important for staying fit and healthy, it's not the only thing that matters when it comes down to weight loss: the food choices we make each day are just as crucial! Contact us for a new nutrition plan that works for you.