Nutrition

Everything you need to know

The right nutrition and diet is at least as important as your training. You won’t be able to reach your goals, if you don’t eat right. What does that even mean?

In order to get healthier, more muscular, leaner, stronger, faster or better at any other physical aspect you need to fuel your body with the right food. You need to consume healthy food, food with a lot of benefitial nutrients for your body. You need to find the right amount of calories you consume and the right combination of macronutrients. Not all the food you eat has to be completely healthy and clean. You can consume some calories from junk food and sweets too, but they shouldn’t exceed 20% of your entire caloric intake. Cheat day every couple of days or weeks won’t hurt your progress that much either. If you manage to eat very healthy and clean for days or weeks straight, you can definitely let yourself go once in a while. But don’t lose control over yourself. 

Macronutrients

Every food and meal is a combination of the three macronutrients; protein, carbohydrates and fat. Every food has a different distribution of them. It is very important, that you consume all of them in the right amount. None of them can be neglected or cut out enterily from your diet. Not only for muscle growth or fat loss reasons, but also for health-related reasons. Your body is meant to get all the macro- in micronutrients to function properly and live a long, healthy life. 

Protein

Proteins are build from aminoacids and they are essential for our muscles. They are used to build and repair tissues and help you fight infections. Extra protein is also used as an energy source by the body.  Foods high on protein are seafood, lean meat and poultry, eggs, beans and peas, soy products, and unsalted nuts and seeds. If you can’t consume enough protein through food alone, maybe you can add some high-protein supplements to your diet, such as protein powder or protein, protein bars and other high-protein supplemential foods.

Carbohydrates

Carbohydrates are the body’s main source of energy. Carbohydrates are primarly found in fruit, vegetables, dairy, and grains. Those are so called “healthy carbohydrates”. On the other side sweeteners like sugar, honey, and syrup and foods with added sugars like chocolate, candy, ice cream, soft drinks, and cookies contain “unhealthy carbohydrates”. We recommend to get most of your carbohydrates from fruits, vegetables, fat-free and low-fat dairy, and whole grains rather than added sugars or refined grains.

Fat

Essential fatty acids help your body function. Your body isn’t able to produce them itself, you need to consume them. They also give your body energy and help with vitamin absorption. Some recommended fat sources are meat, poultry, seafood, eggs, seeeds, nuts, avocado and coconuts. You should try to avoid saturated fats and trans fats. They are unhealthy for you and they make you “fat”. They are normally found in fast food and other sweets, ice cream, chips, crisps, chocolate etc.

Building Muscle / Gaining Weight

When it comes to building muscle or gaining weight in general, there is one thing that you need to understand. The only way to gain weight is to consume more calories that your body burns. Meaning, if you burn 3000 calories per day, you have to eat more than that in order to gain weight. Building muscle mass is connected to weight gain. Therefore it is very difficult and at some stages almost impossible to build new muscle tissue without being in a caloric surplus. But it’s not just the calories that matter when it comes to building lean muscle mass. You need to make sure that the macronutrients you consume are benefitial towards that. Protein consumption is something you really need to keep in mind. If your body doesn’t get enough protein througout the day, it won’t be able to build new muscle tissue. Carbohydrates and fat may not be as directly connected to muscle growth as protein is, but they will have a huge impact on your overall physique, performance and health. We definitely can’t recommend anyone to cut either carbohydrates or fat (almost) completely out of their diet. Your body need all the macronutrients to function properly for a long period of time. 

A very often used and effective macronutrient distribution is shown below. It simply means that 30% of your entire calories should be from protein, 50% from carbohydrates and 20% from fat. You don’t need to be so exact about it, but these are some very good guidelines for muscle growth. It is very simple to look up the macronutriens in food nowadays. There are hundreds of sources on the Internet and plenty of very good mobile apps, that provide all the information about food and already do the counting for you. We prefer the App “MyFitnessPal”, but it’s really up to you which one you choose. But honestly, you don’t need to count every single macronutrient you consume. Just try to approximate it as good as possible. 

Protein
30%
Carbohydrates
50%
Fat
20%

Getting Leaner / Losing Weight

When it comes to getting leaner or losing weight in general, there is one thing that you need to understand. The only way to lose weight is to consume less calories that your body burns. Meaning, if you burn 3000 calories per day, you have to eat less than that in order to lose weight. Getting lean is connected to weight loss. Therefore it is very difficult and at some stages almost impossible to get leaner without being in a caloric deficit. But it’s not just the calories that matter when it comes to getting lean. You need to make sure that the macronutrients you consume are benefitial towards that. Protein consumption is something you really need to keep in mind. If your body doesn’t get enough protein througout the day, it won’t be able to maintain it’s muscle tissue. If you start losing muscle mass you won’t look leaner, you will just look less muscular and smaller. For women, who might only care about losing fat and not about maintaining muscle, you need to understand, that just a huge caloric deficit won’t make you look better. You will lose weight, but you will look “soft” and won’t have a well-defined body. We definitely can’t recommend anyone to cut either carbohydrates or fat (almost) completely out of their diet. Your body need all the macronutrients to function properly for a long period of time. You will probably find some diets with almost no carbohydrates or fat in it, but they are really not that good for you. Low-Carb diets may seem good at the beginning, because you will lose a lot of weight in the first week or two. But this weight you’ve lost won’t be bodyfat. It’s mostly water. With cutting out carbohydrates from your diet, you dehydrate your body, which results in a huge water loss. Those diets don’t have great long-term results, because it’s really hard to stick to them for months or even years. Carbs don’t make you fat, calories do.

A very often used and effective macronutrient distribution is shown below. It simply means that 40% of your entire calories should be from protein, 40% from carbohydrates and 20% from fat. You don’t need to be so exact about it, but these are some very good guidelines for getting lean. It is very simple to look up the macronutriens in food nowadays. There are hundreds of sources on the Internet and plenty of very good mobile apps, that provide all the information about food and already do the counting for you. We prefer the App “MyFitnessPal”, but it’s really up to you which one you choose. But honestly, you don’t need to count every single macronutrient you consume. Just try to approximate it as good as possible. 

Protein
40%
Carbohydrates
40%
Fat
20%

Coming soon...

Recommended food, meal plans, recipes, micronutrients and minerals, cheat days explained, specific diets and many more.

...visit our website regularly so you don't miss anything!