Eating to Support Your Training: The Basics That Actually Matter

Keto, intermittent fasting, cutting out carbs completely. Hardly a week goes by without a client asking me about the latest diet they've heard about.

My answer is nearly always the same. Most people don't need a complicated plan. They need to get a few basics right and stick with them. Here's what I focus on with the people I train.

Build your meals around protein

Protein helps your muscles recover and grow after training, and it keeps you feeling full for longer. Aim to include a good source at every meal: chicken, fish, eggs, Greek yoghurt, cheese, beans or lentils all count.

If breakfast is usually just coffee and toast, this is often the easiest place to start making a difference.

How much is enough? The International Society of Sports Nutrition recommends that most people who exercise regularly aim for 1.4 to 2.0 grams of protein per kilogram of body weight a day. It also suggests spreading it fairly evenly across the day, with roughly 20 to 40 grams per meal, rather than having most of it at dinner.

Carbohydrates are not the enemy

Carbs are your body's main source of energy, and you'll feel the difference in your training without them. The key is choosing the right ones most of the time: oats, wholegrain bread, rice, potatoes and fruit rather than pastries and sweets.

Make half your plate vegetables

Vegetables and salad give you fibre, vitamins and minerals, and they fill you up without adding much to your daily intake. A visit to your local market for whatever's in season is one of the easiest ways to keep meals interesting.

Don't cut out healthy fats

Olive oil, nuts, seeds and oily fish like sardines and salmon are all good for you in sensible amounts. The traditional Mediterranean way of eating gets a lot right, so there's no need to reinvent it.

There's strong evidence behind this. The PREDIMED trial in Spain followed more than 7,000 adults at high risk of heart disease for almost five years. Those who followed a Mediterranean diet with extra olive oil or nuts had around 30 percent fewer heart attacks, strokes and deaths from heart disease than people following a low-fat diet.

Drink more water than you think you need

Even mild dehydration can leave you feeling tired and flat during a session. This matters even more in our summers, when you can lose a lot of fluid through sweat without realising it.

Keep a bottle with you through the day. A simple check is the colour of your urine: pale yellow means you're doing fine.

The American College of Sports Medicine notes that losing more than about 2 percent of your body weight through sweat can noticeably reduce your performance. On a hot day in the gym, that can happen faster than you'd expect.

Eating around evening workouts

If you train after work, try not to arrive at the gym on an empty stomach from lunchtime. A light snack an hour or two before, such as a banana, yoghurt or a slice of toast with peanut butter, gives you energy without feeling heavy.

Afterwards, have a proper meal with protein, carbs and vegetables, even if it's late. Skipping it leaves your body short of what it needs to recover.

Plan ahead

Most poor food choices happen when you're tired, hungry and nothing's ready. Writing a shopping list and cooking a few meals in bulk on the weekend means there's always something decent to reach for.

Watch what you drink

Soft drinks, fancy coffees, juices and alcohol can add a surprising amount to your day without filling you up. You don't have to give them up, but it's worth being aware of how often they creep in, especially over the weekend.

Aim for consistency, not perfection

If you eat well around 80 percent of the time, the occasional pastizz or night out won't undo your progress. What matters is what you do most days, week after week, not one meal.

When to get specialist advice

If you have a medical condition such as diabetes or high blood pressure, food allergies, or any concerns about your eating, speak to your doctor or a registered dietitian. They can give you advice that's specific to your health.

Want to know where you're starting from? My free 30-minute consultation includes a body composition analysis, so you'll see your body fat and muscle mass, not just your weight. We can also talk through your eating habits and agree on a few simple changes. Book through the Book Online page.

Mark

Sources

• Jäger R et al. International Society of Sports Nutrition position stand: protein and exercise. Journal of the International Society of Sports Nutrition, 2017.

• Estruch R et al. Primary prevention of cardiovascular disease with a Mediterranean diet supplemented with extra-virgin olive oil or nuts. New England Journal of Medicine, 2018.

• American College of Sports Medicine. Position stand: exercise and fluid replacement. Medicine & Science in Sports & Exercise, 2007.