Beginner's Guide to Fitness Nutrition

You can't out-train a bad diet. Whether you want to lose fat, build muscle, or improve performance, nutrition is the foundation. Here's everything a beginner needs to know.

The Fundamentals: Calories and Macros

All nutrition boils down to two concepts: calories (total energy) and macros (protein, carbs, fat). Master these basics, and you're 90% of the way there.

Calories = Weight change (deficit = lose, surplus = gain)
Protein = Muscle building and repair
Carbs = Workout fuel and recovery
Fats = Hormones and overall health

Protein: The MVP

If you only focus on one thing, make it protein. It builds muscle, keeps you full, and preserves muscle when dieting. Aim for:

1.6 - 2.2 grams per kg of body weight

Spread across 3-4 meals for optimal absorption

Best protein sources:

Chicken, turkey, lean beef
Fish and seafood
Eggs and egg whites
Greek yogurt and cottage cheese
Whey or plant protein powder

Meal Timing: Does It Matter?

For most people, total daily intake matters more than timing. However, some basic principles help:

Eat protein within a few hours of training
Don't train completely fasted if building muscle is the goal
Spread protein across meals rather than one huge serving
Carbs around workouts can improve performance

Pre and Post Workout Nutrition

Pre-Workout (1-2 hrs before)

Moderate carbs for energy
Moderate protein
Low fat (digests slowly)

Post-Workout (within 2 hrs)

Protein for muscle repair
Carbs to replenish glycogen
A regular meal works fine

Hydration Basics

Even mild dehydration impacts performance. Aim for:

~30-40ml per kg of body weight daily
Extra 500-1000ml for workouts
Urine should be pale yellow

Simple Meal Planning Tips

Build plates around protein - Start with a protein source, add everything else
Prep in batches - Cook protein and carbs for 3-4 days at once
Keep it simple - Rotating between 4-5 meals you enjoy is easier than variety
Stock the essentials - Eggs, chicken, rice, oats, vegetables, and fruit

Supplements: What's Actually Worth It

Most supplements are unnecessary. The few that have evidence:

Protein powder: Convenient, not magical
Creatine: Well-researched for strength/muscle
Vitamin D: If you're deficient (most are)
Caffeine: Proven performance enhancer

The Bottom Line

Don't overcomplicate it. Eat enough protein, control your calories based on your goal, eat mostly whole foods, stay hydrated, and be consistent. That's 95% of the battle.

Ready to dial in your nutrition? Calculate your macros →