Feed your fitness: the basics of nutrition for the beginner athlete

Starting your fitness journey? Let's talk nutrition! A great workout routine needs the right fuel to get you the results you want.

As a beginner athlete, learning about macronutrients, how to fuel your body, and understanding your Total Daily Energy Expenditure (TDEE) can significantly impact your progress. 

We want everyone in the ISOFIT community to smash their health goals, so this blog outlines all you need to know about feeding your fitness. 

Understanding Macronutrients

Macronutrients, or macros, are the nutrients your body needs in large amounts to function correctly and support your training. There are three main types:

Proteins: Essential for muscle repair and growth. They help in building and maintaining muscle mass. Protein is found in lean meats, fish, eggs, dairy products, legumes, and plant-based protein sources like tofu and quinoa.

Carbohydrates: The primary energy source for your body, carbs fuel your workouts and daily activities. Find carbs in whole grains, fruits, vegetables, legumes, and starchy foods like potatoes and rice.

Fats: Important for hormone production, nutrient absorption, and overall health. Good sources include avocados, nuts, seeds, olive oil, and fatty fish.

Understanding Your TDEE

Your Total Daily Energy Expenditure (TDEE) is the total number of calories your body needs to maintain its current weight, considering all activities throughout the day. It includes your Basal Metabolic Rate (BMR), which is the energy you burn without activity, and takes into account the calories burned through physical activity.

Using TDEE to Support Your Goals

Knowing your TDEE can help you tailor your nutrition to your specific fitness goals:

Training in a Calorie Deficit: Consume fewer calories than your TDEE to lose weight.

Training in a Calorie Surplus: Consume more calories than your TDEE to gain muscle.

Calculating your TDEE will give you a good idea of how to adjust your calorie intake to meet your goals. For personalised advice on how to do the maths, please get in touch with an ISOFIT coach. 

Fuelling Your Body for Training

To perform at your best, you need to fuel your body with the right nutrients at the right times. Here are some tips:

Pre-Workout

Have a balanced meal or snack with carbs and protein about 2-3 hours before exercising. Try eggs on sourdough, a spicy chicken dish, or a smoothie with fruit, oats and protein powder.

During Workout

 If you're exercising over a long timeframe, or training for something endurance focused such as a marathon, consider a quick-digesting carb source like a banana, or intra-workout gel or sports drink to maintain energy levels.

Post-Workout

Eat a meal rich in protein and carbs ideally within 30 minutes to an hour after your workout to aid recovery. Our trainers' favourites include turkey bolognese bake, egg fried rice, and spicy tuna rice bowls.

Navigating Nutrition Information

With so much information on the internet, it can be hard to know what's correct. Many foods are often labelled as 'bad' on platforms like Instagram and TikTok, but in truth, it's all about moderation and finding a diet that you can enjoy and sustain. 

Making too many sacrifices ie. no sugar, no dairy, no carbs, is difficult to keep up and counterproductive. The key is to balance your diet in a way that supports your training and fits your lifestyle.

Tips for a Balanced Nutrition Plan

Track Your Intake: Use a food diary or an app to monitor your calorie and macronutrient intake. My Fitness Pal is a client favourite. 

Stay Hydrated: Drink plenty of water throughout the day to support overall health and performance. Remember to replenish with electrolytes, especially after intense workouts, to maintain proper hydration levels.

Listen to Your Body: Adjust your intake based on your energy levels, hunger, and progress towards your goals.

Starting your fitness journey with a solid understanding of nutrition will set you up for success. By mastering the basics of macros, fuelling your body effectively, and using your TDEE to guide your intake, you'll be well on your way to achieving your health goals. 

For personalised advice, reach out to our coaches, we’re here to guide you every step of the way. Happy training!