nutrition for your body

Strength training is most effective when you feed your body the right balance of basic nutrients. This requires eating with awareness and, at first, tracking what you eat so that you can see the nutrient breakdown of your current diet and make adjustments as needed. Remember that your body needs fuel, so don’t cut calories drastically.

Basic nutrients

The best way to eat strategically is to understand the macronutrients (macros) in your diet. These are the caloric building blocks of food: carbohydrates, protein, and fat. Each macro provides you with unique benefits, and understanding the macro composition of your diet helps you control how your body looks and moves. While macro tracking shouldn’t be a lifelong goal, it’s a helpful tool when beginning your journey. If you regulate the ratio of the three macros in your diet for a while, you can find a ratio that keeps you lean and helps you gain muscle. The easiest way to track diet is with a fitness app such as MyFitnessPal or My Macros+.

carbohydrates

Energy

4 calories/gram

Function

Carbohydrates are your primary energy source and incredibly important when training. It’s best to focus on complex carbohydrates (found in vegetables and whole grains), which digest slowly for efficient vitamin and mineral intake, and keep you fuller for longer. Simple carbohydrates (found in fruits, milk, and sugar) digest quickly and are helpful for a quick burst of energy, but can also contribute to unnecessary body fat.

Best sources

Whole grains, green vegetables, starchy vegetables, legumes

protein

Energy

4 calories/gram

Function

Protein is a combination of amino acids that stimulate recovery and muscle growth in the body. This macro is necessary for your cells to function, grow, and properly regulate your body’s tissues and organs. Getting an adequate amount of protein is non-negotiable, whether you are training or not. For most people, protein should make up the bulk of your meals.

Best sources

Meat, seafood, dairy products, eggs, legumes, soya

fat

Energy

9 calories/gram

Function

Fat is an essential nutrient for many bodily functions. It’s crucial for cell communication throughout the body, and also helps to absorb vitamins and promote hormone secretion. It is a very dense macronutrient, which means a small portion is high in calories but also keeps you full. Don’t avoid foods that are high in fat, but seek out those that deliver other benefits as well, such as high protein content or a high concentration of omega-3s.

Best sources

Avocados, salmon, nuts, olive oil, coconut

Different bodies, different diets

While each person’s body is unique, most people can generally categorize themselves into one of three types of body compositions: ectomorph, mesomorph, and endomorph. Knowing your type helps you understand the best macro ratio for your body. These types are not just related to physique, but they also respond to and process macronutrients differently.