The Role of Nutrition & Diet in Building a Fit and Healthy Body

Understand Your Caloric Needs:
Calories are the energy units your body uses. Depending on your goal, you must:

• Caloric Surplus: Eat more than you burn to gain muscle

• Caloric Deficit: Eat less than you burn to lose fat

• Maintenance: Eat to maintain your current weight

Use tools like TDEE calculators to find your daily caloric requirement.

2. Macronutrients Breakdown:
There are 3 main macronutrients your body needs:

• Protein: Builds and repairs muscle tissues

  • Sources: Chicken, fish, eggs, tofu, lentils, whey

  • Intake: 1.6 to 2.2g per kg body weight

• Carbohydrates: Primary energy source, fuels workouts

  • Sources: Rice, oats, potatoes, fruits, vegetables

  • Choose complex carbs over simple sugars

• Fats: Essential for hormone production & brain health

  • Sources: Nuts, seeds, olive oil, ghee, fatty fish

  • Intake: 0.8 to 1g per kg body weight

3. Importance of Micronutrients:
Vitamins and minerals support everything from energy metabolism to immune function. Include:

• Leafy greens

• Colorful vegetables

• Seasonal fruits

• Whole grains

4. Meal Timing and Frequency:

• Pre-workout: Carbs + a little protein (banana + whey)

• Post-workout: Protein + fast-digesting carbs (chicken + rice or protein shake)

• Eat 4-6 small meals per day to maintain energy levels and avoid overeating

5. Hydration is Key:
Water supports every function — digestion, muscle function, and nutrient transport.

• Drink 3-4 liters of water daily

• Add electrolytes during intense training or hot climates

6. Supplements That Support Diet:
Supplements can fill nutritional gaps:

• Whey Protein – for protein needs

• Multivitamins – for overall health

• Omega-3 – for heart and joint health

• Creatine – for muscle performance

• BCAA/EAA – for recovery (especially on a calorie deficit)

Always consult with a fitness expert or nutritionist before adding new supplements.

7. Avoid These Common Diet Mistakes:

• Skipping meals or crash dieting

• Over-relying on supplements instead of whole food

• Not tracking what you eat

• Consuming excess sugar and junk food thinking it “won’t matter”