Diet And Nutrition Guidelines

Eating a well-balanced diet provides a surefire way to boost the intake of calories and nutrients that supercharge your daily physical activities, including exercise. The special workout diet is for people who engage in high-intensity physical activity like resistance training. The consequences of a poor diet can be wide-ranging: poor performance, lack of energy, poor recovery, the risk of injury and hypoglycemia.

Nutrition must meet the needs of considerable energy expenditure and provide all the nutrients that the body needs to perform and recover. A certified personal trainer can help you pick the right diet to suit your daily needs. This advice is usually considered and given under the guidance of a certified nutritionist.

If you are aiming to lose fat, you should strive to reach a caloric deficit of about 20 percent below your maintenance level. Your body will be forced to dig into the fat stores for the energy it needs. If your goal is to gain strength or muscle, you need to achieve a daily caloric surplus of about 250 calories (men) or 125 calories (women) above your maintenance level. This surplus is essential, particularly on training days.


Carbohydrates have a special place in fitness training but they must be accompanied by a wide range of nutrients for optimal results. Thus, make an effort to consume adequate proteins, antioxidants and water for hydration.

Carbohydrates prevent hypoglycemia and provide energy to the body during workouts. After ingestion, they are stored in the liver and the muscles as glycogen. If these liver and muscle reserves are full, performance improves because glycogen is a good source of energy during exercise. Carbohydrates are an integral part of sports nutrition before, during and after exercise.

Complex carbs provide energy to the body over the long term. They also ensure that blood glucose is less variable. On the contrary, fast carbs found in foods, such as white sugar, chocolate, honey and candies provide energy for a short time and cause peaks in blood sugar. They can be consumed during exercise or recovery.

Complex carbohydrates that a personal trainer may recommend include:

– Whole pasta
– Brown rice
– Whole wheat bread
– Whole grains
– Legumes

Lean protein

Proteins contribute to the maintenance of tissues and muscle fibers while helping boost energy levels. However, many protein foods contain fats. Hence, the need to opt for low-fat proteins like poultry without skin, fish and seafood, lean meats, eggs whites, low-fat dairy products, legumes, Tofu and soy milk.



High-intensity exercise increases oxidative stress and premature aging of the body in the long term. As such, a personal trainer can recommend the consumption of sufficient antioxidants. These compounds are found in the following foods:

– Red fruits
– Goji berries and wild berries
– Kiwi grapes and fig
– Citrus fruits
– Vegetables like peppers, spinach, celery and broccoli
– Artichoke
– Garlic onion
– Parsley

Recovery drinks

Recovery drinks are also useful for athletes to rebuild glycogen and repair tissue. High-intensity training depletes glycogen. It is important to replenish them quickly, within 30 minutes of stopping the workout. This allows muscles to rebuild their energy reserves. For people who practice moderate physical activity, a recovery drink is not necessary. It would cancel the loss of calories caused by exercise. A good full meal in a timely manner is more appropriate.

On the other hand, the exact amounts of water, carbohydrate, protein and fat depending on the type of activity and many other factors (gender, age, weight and height).

Additional considerations

A special diet provides a number of key benefits, including reduced risk of injury and hypoglycemia, better performance, optimization of recovery time and more. Food is one of the keys to success.

Drinking in excess can be as detrimental to your health as not drinking enough. Over-hydration (more than 2.5 gallons of water per day) can cause hyponatremia (low blood sodium). This can lead to cerebral edema even coma and death. Over-hydration is most prevalent among marathoners, triathletes, long-distance cyclists and swimmers.