The Ultimate Guide to Optimizing Your Journey with Nutrition

BY MUFARO MHARIWA
Nov 20, 2024
5 min read

There’s a common and popular phrase that says, “Abs are made in the kitchen.” While this holds some truth, it would be more accurate to say, “Progress is made in the kitchen.” Going to the gym and lifting weights is fantastic, but without proper nutrition, your efforts can easily become redundant. Let’s explore how to optimise your workouts by making smart dietary choices. By understanding the importance of nutrition, you can enhance your performance, improve recovery, and ultimately achieve your fitness goals more effectively.

1. Protein

Protein is essential for muscle repair and growth. During training, your muscles undergo microscopic tears, and to rebuild and become stronger, they need adequate sources of protein. It is recommended that you consume between 1.6 and 2.2 grams of protein per kilogram of body weight per day. For example, a person weighing 70 kg would need approximately 112 to 154 grams of protein daily.

The timing of protein intake is also crucial to boost muscle protein synthesis (MPS) ----the process by which the body generates new muscle protein after workouts, typically starting within 30 minutes post-exercise. This is the optimal time to consume protein. It is recommended to intake at least 20 grams of protein during this window to aid recovery and regeneration. After this initial intake, your protein consumption should be evenly distributed across your meals to supply the body with a steady stream of amino acids, which are essential for muscle repair throughout the day.

The best sources of protein include chicken, lean beef, eggs, and dairy products. For vegetarians, excellent options are lentils, quinoa, tofu, beans, and plant-based protein powders. If you struggle to meet your protein needs throughout the day, protein powders can be a helpful supplement.

2. Carbohydrates

You need carbs to be able to make it to the gym as they are the body’s primary source of energy. Carbs are useful for restoring the energy the body uses during workouts. The body uses glycogen for energy and carbs restore glycogen stores. Carbs are not immediately needed in a sizable amount like protein but consuming carbs along with protein post-exercises enhances glycogen resynthesis and muscle repair. The recommended daily amount for carbs is 3-5 g per day. This means that a 70 kg person would need 210 - 350 g of carbs per day.

When it comes to the best sources of carbohydrates, whole grains, fruits, vegetables, legumes, and dairy stand out for their nutritional benefits. Whole grains like oats, brown rice, and quinoa provide complex carbs and essential nutrients, while fruits such as bananas, berries, and apples offer natural sugars along with vitamins and antioxidants. Vegetables like sweet potatoes and beets deliver fibre and a variety of essential nutrients, making them excellent choices for sustained energy. Legumes, including lentils, chickpeas, and black beans, are not only rich in carbs but also high in protein and fibre, supporting digestive health. Finally, dairy products like milk and yoghurt contribute lactose for energy.

3. Vitamins

Working out isn’t easy; there’s pain involved, which is summed up by the phrase, “No pain, no gain.” However, through good nutritional practices and proper recovery, you can reduce prolonged discomfort. Vitamins play a vital role in this process. For instance, vitamin C can help reduce muscle soreness and improve recovery after intense workouts. Meanwhile, B vitamins, much like carbohydrates, can enhance your energy levels during exercise by supporting energy metabolism. To address the main source of pain, which is the bones, ensure your vitamin D intake is adequate. Vitamin D is crucial for bone health, ensuring that your body can withstand the demands of intense workouts and reduce the risk of injuries.

Vitamins are primarily found in fruits and vegetables. Vitamin C is abundant in citrus fruits such as oranges, lemons, limes, and grapefruit. B vitamins can be sourced from leafy greens like spinach and cabbage, as well as whole grains and legumes. Vitamin D can be found in fatty fish, milk, and eggs. If you're unsure whether you're getting enough vitamins from the food you eat, supplements can be a helpful option to ensure you meet your nutritional needs.

4. Fats

Nobody really wants to talk about fats, especially when most people are in the gym to get rid of them. But fats can be healthy, and in fact, you need fats to absorb the vitamins mentioned above. The body also burns fat for energy during workouts, making it an important nutrient for both health and fitness.

Healthy fats, particularly unsaturated fats found in foods like avocados, nuts, seeds, and oily fish, are essential for maintaining good cardiovascular health. They help reduce bad cholesterol levels and promote heart health, making them a crucial part of a balanced diet.

5. Water

Water intake is a crucial aspect of overall health and fitness, impacting everything from exercise performance and recovery to metabolism and body temperature regulation. For the average adult, the recommended water intake is approximately 3.7 litres for men and 2.7 litres for women. To optimise your fitness journey, aim to drink about 500 ml of water before a workout, while also drinking regularly in between. After exercising, you should replenish your body with 500 to 700 ml of water, depending on the intensity of your workout.

Water helps transport nutrients and oxygen to muscle cells, aiding in recovery after intense exercise. Proper hydration also assists in removing metabolic waste products like lactic acid, which can cause muscle soreness. Since muscles are composed of about 75% water, staying hydrated is essential for maintaining muscle tone and strength. Dehydration can lead to cramps, impaired muscle contraction, and reduced strength.

Interestingly, drinking water can temporarily boost metabolism by 24 to 30%, especially when consumed cold, as the body expends energy to heat it to body temperature. Water can also be found in various food sources, particularly fruits with high water content, such as watermelons.

6. Supplements

While the body can typically obtain all the nutrients it needs from the food we consume daily, there are times when we may not receive adequate amounts. In such cases, taking supplements can be a beneficial way to fill nutritional gaps. Here are some useful supplements you can consider to optimise your nutrition:

Creatine: Creatine is a popular supplement that helps people improve their athletic performance, especially in activities like weightlifting and sprinting. It’s a natural substance found in muscles that provides energy during short, intense bursts of exercise. By increasing the body’s creatine stores, it helps produce more energy (ATP), allowing for better workouts and quicker recovery. Taking creatine regularly can lead to more strength, muscle growth, and improved performance in high-intensity exercises.

MCT oil: MCT oil is a type of fat derived from coconut or palm oil that is quickly absorbed by the body for immediate energy. It’s popular among athletes and those on low-carb diets because it can boost energy without causing blood sugar spikes. MCT oil may also help with mental focus and weight management.

Omega-3 fatty acids: Omega-3 fatty acids are important for heart health and can reduce inflammation. These are often found in fish oil.

Whey protein: Whey protein is great for muscle recovery and growth after workouts, providing a quick source of protein.

Magnesium: Magnesium helps with muscle function and can prevent cramps, making it beneficial for everyone, especially active individuals.

Final Words: Go Hard in the Gym and in the Kitchen

Optimising your fitness journey goes beyond the gym; it requires a balanced approach to nutrition. By understanding the roles of macronutrients like protein, carbohydrates, and fats, as well as the importance of water, vitamins and supplements, you can enhance your performance, improve recovery, and achieve your fitness goals more effectively. Remember, each component plays a vital role in fuelling your body and supporting your overall health. By making informed dietary choices and paying attention to your nutritional needs, you'll be well on your way to maximising the benefits of your workouts and enjoying a healthier, more active lifestyle.