Basic Nutrition: A Comprehensive Guide for Beginner

Many newcomers to the fitness world often have questions about how often they should incorporate carb re feeds or which advanced supplements they should take. However, the truth is that beginners just need to focus on a few basic guidelines.

So, what should beginners do?

One of the biggest challenges for beginners is understanding the importance of their diet and nutrition in their overall progress. This article doesn't discuss anything new or revolutionary. In fact, it covers the most basics. However, for most individuals, that's all they need!

Understanding Basic Nutrition

To better understand the importance of nutrition, here are some basics: macronutrients, which include carbohydrates, proteins, and fats, serve as the foundation for a healthy diet. Each macronutrient fulfils a distinct role in supporting overall progress. In addition, micronutrients like vitamins and minerals are crucial for numerous bodily functions, including energy production, immune function, and muscle repair [1].

Let's dive deeper...

But first! The current goal (right at this moment, not in the future) is to focus on making healthier food choices and improving your daily eating habits. It's not necessary to get into the technical details. For example, you don't have to count calories every day or stress over macronutrient percentages from day one. Instead, start by following these straightforward tips on what to eat and what to avoid. We'll provide more specific guidelines for different goals later in the article.

What to Eat

Proteins: They play a vital role in muscle development and repair, serving as the foundational building blocks for muscles. Unlike fats and carbohydrates, protein has the highest Thermic Effect of Feeding (TEF), meaning that more calories are burned during its digestion [2]. To put it simply, the body expends more energy (about 30% more) to assimilate and digest protein compared to carbohydrates (6%) and fats (3%). In other words, for every 100 calories of protein consumed, the body burns approximately 30 calories just to digest it.

Moreover, protein supplies both essential and non-essential amino acids, which are crucial for the creation of lean muscle mass. Due to its slower digestion process, protein also provides a longer-lasting feeling of fullness, helping to stave off hunger pangs. Sources of protein include lean meats, fish, eggs, dairy products, and plant-based proteins like lentils and chickpeas. These foods should be included with every feeding opportunity to ensure you're getting an adequate amount of protein throughout the day.

Carbohydrates: Including carbs in your diet can enhance exercise performance and support recovery. When it comes to starchy carbohydrates like pasta, rice, and potatoes, it is best to consume them only after your training sessions. Let me repeat that - save your starchy carbs for post-workout (which for most people is three to four times per week). Throughout the rest of the day, focus on consuming protein, vegetables/fruits, and healthy fats.

After your training session, your body will make efficient use of those carbohydrates. They will help replenish depleted glycogen stores, facilitate the transportation of nutrients to muscle cells, and reduce cortisol production (a catabolic hormone that breaks down muscle) [3]. Your body will handle the carbs much more effectively in the hours following a workout compared to any other time during the day, so restrict their consumption to that specific period.

Fats: Dietary fat does not make you fat. Instead of focusing solely on quantity, you should prioritise the quality of the fats you consume. There are three types of fat: saturated, monounsaturated, and polyunsaturated. Incorporating all three types in a balanced manner can significantly enhance your health and aid in weight loss [4]. It may seem contradictory (eating fat to lose fat), but when we emphasise consuming "good" fats, that's exactly what occurs.

Saturated fat can be obtained from animal products, and you can even include butter or coconut oil for cooking. Monounsaturated fat can be sourced from avocados, mixed nuts, olives, and olive oil. Polyunsaturated fat can be derived from flaxseeds, flaxseed oil, fish oil, and mixed nuts.

What Not to Eat

Limit the consumption of processed foods that are high in added sugars, unhealthy fats, and artificial ingredients. Examples of these foods include sugary snacks, processed meats, and fried foods. Reduce your intake of sugary beverages such as soda, energy drinks, and fruit juices, as they can contribute to weight gain and poor health.

Additionally, excessive alcohol consumption can hinder fat loss as it is essentially a toxin to the body. When alcohol is consumed, the body's primary objective is to eliminate it, which can slow down the process of fat loss. The liver must metabolise and excrete all the alcohol before it can focus on other processes. [5].

While the occasional glass of wine is not necessarily detrimental, it is advisable to limit or even eliminate alcohol if your goal is fat loss. There are also other beverages to avoid, For example, sodas that are high in sugar and/or artificial sweeteners, and fruit juices are highly processed and lack essential nutrients found in whole fruits, like fibre.

By eliminating calorie-containing beverages from your daily diet, you can significantly reduce your overall calorie intake, which can lead to fat loss.

Which Supplements to Take?

Suggesting supplements of course depends on your fitness goals. Are you primarily focused on gaining muscle, losing fat, or improving performance? However, when it comes to the basics, a well-balanced diet should provide most of the necessary nutrients. Supplements can be beneficial for filling nutritional gaps or supporting specific fitness goals.

For example, whey protein powder is a convenient way to increase protein intake, especially for those who struggle to get enough protein from food alone. Additionally, whey protein supplements can aid in muscle repair and greater growth after intense workout sessions. Creatine is a popular supplement that has been shown to enhance strength and power performance during weight training, resulting in greater gains in muscle mass and strength.

Moreover, Omega-3 supplements, such as fish oil, can support heart health, reduce inflammation, and promote recovery, ultimately improving overall exercise performance. Many people also have a deficiency in vitamin D, especially those who live in northern latitudes or have limited outdoor exposure. Vitamin D supplements can help maintain bone health and support immune function [6].

Specific Guidelines If You Are...

Bulking: To effectively bulk, you should consume more calories than your body expends. Aim for a moderate calorie surplus of around 250-500 calories per day to support muscle growth without excessive fat gain. Don't forget to prioritise protein as it is crucial for muscle repair and growth during bulking phases. Aim to consume 0.8-1 gram of protein per pound of body weight daily from lean sources such as chicken, fish, tofu, and protein supplements.

In addition, focus on progressive overload in your strength training routine to stimulate muscle growth. Gradually increase the weight, reps, or sets of your exercises over time to continuously challenge your muscles. Include more carbs in your diet to provide the energy necessary for intense workouts and muscle recovery. Don't forget complex carbohydrates such as whole grains, fruits, and vegetables in your diet to fuel your workouts and replenish glycogen stores [7].

Lastly, keep track of your progress by regularly assessing your body measurements, strength gains, and overall performance in the gym. Adjust your calorie intake and macronutrient ratios as needed to optimise muscle growth while minimising fat gain.

Cutting: Cutting involves consuming fewer calories than your body expends to promote fat loss. Aim for a moderate calorie deficit of 250-500 calories per day to lose weight gradually and preserve muscle mass [8]. During cutting, maintain a high protein intake to preserve muscle mass and promote fat loss. Aim for 1-1.2 grams of protein per pound of body weight daily, focusing on lean sources such as chicken, fish, Greek yogurt, and protein supplements.

However, while protein is essential, don't neglect carbohydrates and fats entirely. Include complex carbohydrates, healthy fats, and plenty of fruits and vegetables in your diet to provide essential nutrients and support overall health. The key is to incorporate cardiovascular exercise into your routine to increase calorie expenditure and accelerate fat loss. Choose activities you enjoy, such as running, cycling, or swimming, and aim for a combination of steady-state and high-intensity interval training (HIIT) for optimal results.

Tips on Managing Bloating

Stay hydrated by drinking plenty of water throughout the day. Adequate hydration helps prevent constipation and promotes regular bowel movements, reducing the likelihood of bloating.
Include fibre-rich foods such as fruits, vegetables, whole grains, and legumes in your diet to support digestive health and prevent bloating. Gradually increase your fibre intake to avoid digestive discomfort.
Minimise your intake of gas-producing foods such as beans, broccoli, cabbage, and carbonated beverages, which can contribute to bloating and gas.
Consider incorporating probiotic-rich foods such as yogurt, kefir, sauerkraut, and kimchi into your diet to promote healthy gut bacteria and reduce bloating.
Chronic stress can disrupt digestion and contribute to bloating. Practice stress-reducing techniques such as mindfulness, deep breathing, yoga, or meditation to support digestive health.

Conclusion

While simplicity is desirable, it is important to acknowledge that there are complexities in understanding human nutrition as you progress in your fitness journey. The recommendations provided above serve as a starting point for newcomers to approach nutrition. For the first six months to a year of training, it is generally advised to follow a basic structure regarding what, when, and how to eat. There is no need to be concerned about precise percentages, the frequency of re-feeding, or specific programming to include in your plan.

Remember, keeping it simple is key for beginners!

References

Whitney, E., & Rolfes, S. R. (2013). Understanding Nutrition. Cengage Learning.
Ravn, Anne-Marie, et al. “Thermic effect of a meal and appetite in adults: an individual participant data meta-analysis of meal-test trials.
Cermak, Naomi M, and Luc J C van Loon. “The use of carbohydrates during exercise as an ergogenic aid.
Liu, Ann G et al. “A healthy approach to dietary fats: understanding the science and taking action to reduce consumer confusion.
Hyun, Jeongeun et al. “Pathophysiological Aspects of Alcohol Metabolism in the Liver.
Holick, M. F. (2007). Vitamin D deficiency. New England Journal of Medicine, 357(3), 266-281.
Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine:
Hall, K. D., Heymsfield, S. B., Kemnitz, J. W., Klein, S., Schoeller, D. A., & Speakman, J. R. (2012). Energy balance and its components: implications for body weight regulation. The American Journal of Clinical Nutrition, 95(4), 989-994