When you start training, it's easy to get lost with nutrition: exact meal times, shakes, diets from the internet… The truth is that a few basics do 90% of the work.
1. Protein at every meal
Protein is what your muscles use to recover and grow. Try to include a good source at every meal: meat, fish, eggs, dairy, legumes or tofu.
As a reference, 1.6 to 2.2 g of protein per kilo of bodyweight per day is usually recommended for building muscle. If that's hard to reach at first, don't stress: start by having protein on every plate.
2. Real food most of the time
Vegetables, fruit, grains, legumes, potatoes, rice, olive oil, nuts. You don't need to cut anything out or eat perfectly. If most of what you eat is minimally processed food, you're on the right track.
3. Eat for your goal
- If you want to build muscle: eat a bit more than you burn. If your weight doesn't go up at all for several weeks, add a bit more food.
- If you want to lose fat: eat a bit less than you burn, without extreme diets. Keep protein high to hold on to muscle.
- If you're just starting and have some fat to lose: you can build muscle and lose fat at the same time. It's one of the few perks of being a beginner.
4. Before and after training
No need to overcomplicate it:
- Before: a normal meal 2–3 hours before, or something light (fruit, yogurt, toast) if you're short on time.
- After: your next meal, with protein. There's no magic 30-minute window.
5. Drink water
Drink throughout the day and bring water to the gym. If your urine is pale, you're doing fine.
6. An easy plate
If you don't want to count anything, use this guide for your main meals:
- Half the plate vegetables.
- A quarter protein.
- A quarter carbs (rice, pasta, potatoes, bread…).
- A little healthy fat (olive oil, avocado, nuts).
What about supplements?
You don't need them to get started. If you're curious, I explain what each supplement does.
A word of caution
If you have a health condition, take medication or your relationship with food makes you anxious, talk to a registered dietitian or your doctor.
If you want a training and nutrition plan built for you, take a look at the plans.