The Trainee's

Guide To
Nutrition

E-Book
INTRODUCTION
Whether you’re a student of nutritional science or just trying to
be healthier, it can be tough to sort through all the information
out there on what to eat.

From fad diets to “superfoods,” it seems like everyone has an

opinion on the best way to fuel your body.

But don’t worry – we’re here to help!

In this guide, we’ll outline every actionable piece of advice you

need to know about nutrition, from the basics of macronutrients
and micronutrients, to how to create a healthy diet for yourself.

Let’s get started!

WHY IS NUTRITION IMPORTANT?

Food is crucial for survival, and it is at the very foundation of

Maslow's hierarchy of needs.
This important principle holds true for all people, whether we
are active or inactive, healthy or sick.

But in the context of physical fitness, food takes on even

greater importance.
Whether an individual is training for a grueling race or simply
trying to lose a few pounds by hitting the gym regularly,
nutrition must be a top priority.

After all, it is only through adequate fuel that we can reach our
fitness goals and maintain optimal health.

Now let's have a look at the top 3 reasons why nutrition is

crucial.

Health

At first glance, it may seem like nutrition is an optional

concern, something that we only need to worry about if we
plan to embark on a diet or fitness regimen.

However, first and foremost, we cannot underestimate the

importance of nutrition for maintaining healthy functioning
and supporting our overall well-being.

Every cell in our body requires certain nutrients in order to

perform at its optimal level.

Without these nutrients, our bodies are unable to maintain

homeostasis, leading to decreased energy levels and an
increased risk of disease.

Because nutrition is so crucial for radiant health and vitality, it

should be at the forefront of all of our actions, especially when
it comes to the food that we eat.
The foods that we choose to Moreover, nutritional
consume directly impact the deficiencies can lead to low
internal workings of our energy levels and poor
bodies. performance in exercises or
competitions.
By promoting a balanced diet
full of whole foods rich in Thus, for trainees hoping to
essential vitamins and reach their full fitness
minerals, we can keep potential, it is essential to focus
ourselves running like well- on nutrition.
oiled machines from head to
toe. It is namely nutrition that will
help establish the foundation
Ultimately, nutrition is for success.
essential first and foremost Recovery
because it gives us what we As any athlete knows, the right
need for a healthy organism training stimulus is essential for
and optimal functioning at achieving peak performance.
every level.
Whether you are running a
And health is quite important marathon, lifting weights in the
for everyone, but especially gym, or hitting the field for an
for athletes and trainees who intense game of soccer,
have one goal in mind - to vigorous exercise requires a
have a prolonged training great deal of energy and focus.
career.
Energy However, simply putting in the
When it comes to improving hours at the gym is no
physical performance, guarantee of success.
adequate nutrition is key.
For best results, it is also
Firstly, quality foods provide important to train smart and
the energy needed for give your body adequate time
sustained training and working to recover.
out.
One key component of recovery
For example, complex is food.
carbohydrates such as whole
grains can be broken down
slowly to deliver a steady
supply of fuel.
Eating a well-balanced diet made up of nutrient-rich options helps
to provide your body with the fuel it needs to build muscle and
replenish vital energy stores.

Moreover, choosing the right types of meals after a workout can

help promote faster muscular repair, preventing soreness and
ensuring that you are feeling ready for your next workout in no
time.

For athletes at all levels, food is one of the most important

elements of recovery – and it can mean the difference between
playing at your peak or falling short.
THE FUNDAMENTALS
As you learned, nutrition is an essential component of our
performance, health, and well-being, but it can seem like a
confusing and complicated topic.

Today, there are countless products and diets that claim to be

the key to perfect nutrition, promising to provide everything
from increased energy to maximized performance.

However, many of these claims are rather dubious, and the

results that people often experience are more likely due to a
healthy foundation than some magical quick fix.

At its core, good nutrition is really just about getting the right
balance of nutrients from foods that you enjoy eating.

By focusing on these basic fundamentals instead of following

the latest fad diet or supplement trend, we can truly achieve
optimal nutrition for both our bodies and minds.
After all, even though we often associate nutrition with weird
diets and miraculous supplements, it's actually quite simple at
its core – just focus on eating real food!

Now let’s have a look at what is actually important in your day-

to-day nutrition.

Protein Intake

Protein is absolutely essential for a healthy diet. They do most

of the work in cells and repair damaged tissue throughout the
body, supporting everything from skin and muscle to nerves and
organs.

This makes it one of the key building blocks of good nutrition,

crucial for both our physical health and our overall well-being.

But how much protein do we really need in order to maintain

optimal health?

The answer depends on a variety of factors, including age,

weight, gender, and activity levels.

Generally speaking, though, 0.65-1g of protein per pound of

bodyweight is in the ballpark for most people - go on the lower
side if you don't really train and have less muscle mass, and go
on the higher side if you are an active person with more muscle!
Fat Intake About Carbohydrates

In order to meet all of our While carbohydrates are often

nutritional needs, it is thought of as the enemy when it
important that we eat a well- comes to health and fitness,
balanced diet. they actually play a very
important role in many
One area of particular physiological systems.
importance is fat intake.
Carbohydrates are the body's
While most people associate preferred energy source in
fat with body weight and many regards, so they provide
heart disease risk, fat actually fuel for everything from our
plays numerous critical roles muscles to our brains.
in the functioning of our
bodies. Additionally, carbohydrates can
provide quick energy during
For example, fats are needed intense workouts or athletic
to absorb certain vitamins in competitions, making them an
the intestines, and they are important part of any athlete's
also involved in building cell diet.
membranes, maintaining
hormonal levels, and So while carbs may seem like
regulating immune responses. bad news at first glance, when
seen in the context of their
Given these various functions many vital roles in the body, we
of fats, it is clear that they are can see that they are far from
an essential component of deserving of all the negative
any healthy diet. attention they have received
over the years.
The optimal daily fat intake
forms at around 0.35-0.45g In fact, when managed
per pound of body weight, properly, carbohydrates can
derived from quality sources actually be a very good thing!
like fatty fish, avocados, nuts,
meat, butter, olives and olive Much like everything else, they
oil. should be consumed in normal
amounts from quality food
sources, such as whole grains,
potatoes, sweet potatoes, oats,
fruits, and veggies.
RECOMMENDED FOOD SOURCES

There is no question that protein, fats, and carbohydrates are

all essential components of a healthy diet.

However, beyond the amount of these nutrients that we

consume, it is also important to consider where those nutrients
are coming from.

By focusing on natural, high-quality foods as much as possible,

you can truly maximize the benefits of your nutrition and
achieve optimal health and well-being.

Now let's have a look at the two main types of sources - animal
foods and plant foods, and what each provides.

Animal-based Food
Animal foods have long been regarded as important sources of
essential nutrients.

And indeed, compared to plant-based foods, they tend to have

a more complete nutritional profile.

This is due, in part, to the fact that animal foods contain all of
the essential amino acids that are required by the human body.

These amino acids are critical for a range of functions, from

protein synthesis and cell growth to brain development and
immune function.
In addition to their rich nutritional content, animal foods are
also particularly satiating and satisfying.

This means that you feel fuller for longer after eating them,
making it easier to stick to healthy portion sizes.

And unlike some plant-based foods, animal products give you

more bang for your buck when it comes to nutrients per gram of
food consumed.

So if you're looking for a nutrient-dense source of food that will

also help keep your appetite satisfied throughout the day,
animal foods may be just what you need.

In your nutrition plan, make sure to include the following

products:

1. Beef Meat
2. Beef Organs
3. Chicken
4. Fish & Other Seafood
5. Eggs
6. Dairy products

By including these products, you can rest assured you are

providing your body with the nutrients it needs to sustain
healthy functioning and, of course, recovery from strenuous
activities.
Plant-based Food

While it is true that plant foods are typically not as nutritious as

animal products, this does not mean that they should be
entirely excluded from your nutritional plan.

In fact, plant foods are an important part of a healthy diet due

to their high fiber content and corresponding health benefits.
Additionally, including a bit more diversity in your meals can
help you meet all of your nutritional needs without relying too
heavily on any one food group.

So if you are concerned about diversity and enjoyment in your

nutrition plan, there is no need to worry – simple modifications
like these can help ensure that you continue to make nutritious
choices without sacrificing flavor or variety.
Here are our top 8 favorite plant products to include in your
nutrition plan:

1. Sweet potatoes
2. Normal potatoes
3. Beetroots
4. Leafy greens
5. Carrots
6. Cucumbers
7. Any and all fruits
8. Nuts

By including these products in your meals, you are granted to

have a sufficient amount of carbohydrates, as well as other
important vitamins and minerals.
Ultimately, the goal should be to have a variety of both animal
and plant products.
ABOUT JUNK FOODS

Many people view junk food as an inherently bad thing and

believe that it should be avoided entirely in order to maintain a
healthy diet.

While this certainly holds true for certain types of junk food,
such as highly-processed foods stacked with trans-fats, others
are not so bad when consumed at the right frequency.

In fact, consuming your favorite junk foods regularly can

actually help to reduce your cravings for them.

Why? Because the more you do something, the less special it

becomes.

With that in mind, if you're looking for an effective way to strike

a balance between healthy eating and keeping your favorite
treats on your menu, try incorporating junk food into your
routine more regularly, but keep it at lower amounts so that the
balance is in favor of nutritious foods!
FINAL THOUGHTS

As a non-competitive athlete, you don’t really need to count

calories (well, unless you have a specific weight target.)

Ultimately, you should recognize what is truly essential in your

nutrition and focus on consuming foods that provide these
nutrients.

This will allow you to develop a healthy relationship with food,

thereby allowing you to create a meaningful, effective habit.

A sustainable habit that will stick for a lifetime.