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Ready to get back in shape after your summer break and adventures? The best way is to start or return to the gym, combining workouts with an appropriate nutrition plan. But what does the menu of successful athletes actually include, and how do the body transformations that amaze us really happen?
Here are answers from experts who know how training, diet, and supplements come together for the best and most lasting effect.
Eat According to Your Level of Physical Activity
When you are physically active, your body expends more energy (calories). If you want to keep your weight within a certain range and do not want to lose weight, you may find that you need more food to replace the extra energy used. It is important to stay hydrated – at least 2 liters of water and unsweetened, still fluids a day will keep you in good shape.
If you stick to a diet that is right for you, you will achieve better results, reduce the risk of injury, bruising, and general illness, and ensure the best possible recovery after training.
But nutrition plans are as universal – based on the same principles – as they are individual, depending on each person's physical condition and on the amount and intensity of their activity. That is why it is important not to blindly trust diets, but to get a preventive check-up, to be aware of any allergies or conditions you may have, and only then to follow a specific diet or training regimen.
Eating in the Right Proportions
The most effective weight-loss programs include both a controlled diet and increased physical activity.
The benefits of physical activity go far beyond simply burning calories. The combination helps preserve and strengthen muscles while you lose weight, increases muscle mass, and this shapes the figure and builds strength. If you increase your physical activity and spend less time sitting, you will also reduce the risk of chronic diseases such as heart disease. The right combination for successfully controlling weight, tone, and energy includes carbohydrates, proteins, and fats in a certain proportion.
According to Dietary Guidelines for Americans, 2020–2025 the ratio between them for an adult should be as follows:
- Carbohydrates: 45-65% of all calories consumed
- Protein: 10-35%
- Fat: 20-35%
Carbohydrates provide energy. If athletes' diets do not contain enough carbohydrates, their performance and recovery are likely to suffer. They are the main fuel for the brain and muscles during exercise. The body can store carbohydrates in the muscles and liver in the form of glycogen. It serves as a fuel reserve for physical activity. These glycogen stores must be fully topped up at the start of every workout.
Choosing the right carbohydrate-rich foods ensures that the body has enough energy for physical activity and for successful recovery. Starchy foods are an important source of carbohydrates in our diet. Whole-grain varieties provide fiber and a range of vitamins and minerals, including B vitamins, iron, calcium, and folate. Sugars are also carbohydrates, so it is important to limit certain fruits, carbonated drinks, and flavored beverages.
If you are active at the recommended levels – 150 minutes of moderate activity or 75 minutes of high-intensity activity plus two muscle-strengthening sessions a week – then choose high-fiber, whole-grain foods. For good digestion, choose prebiotics and probiotics, which support the microbiome.
Protein is important for athletic performance, as it can increase glycogen storage, reduce muscle soreness, and promote muscle recovery. For those who are regularly active, it is important to include at least one serving of protein in every meal, spread throughout the day. Since some high-protein foods are also high in saturated fat, such as fatty meats or higher-fat dairy products, stick to lower-fat options such as chicken.
Most vegans get enough protein from their diet, but it is important to consume a variety of plant proteins with sufficient essential amino acids. Hydrolyzed collagen compensates for a lack or shortage of protein in the body and brings many benefits for both health and beauty.
A common misconception is that increasing protein intake alone also increases muscle mass. Focusing too heavily on high-protein foods can mean not getting enough carbohydrates, which are a more efficient source of energy for exercise. Higher protein intake can also increase overall energy (calorie) intake, which can lead to weight gain.
Current dietary recommendations for protein are 0.75 g of protein per kg of body weight per day for adults. But most people consume more. If you train regularly and lift weights, then you need more protein. It promotes the growth and repair of muscle tissue. For strength athletes, protein needs increase to about 1.2-2.0 g of protein per kilogram of body weight per day.
Fats are also important in small amounts, as they are high in calories. Consuming too much fat can lead to excess calorie intake, which can cause weight gain. Fat-rich foods usually contain both saturated and unsaturated fatty acids, but those with higher amounts of unsaturated fat and less saturated fat are preferable. Replacing saturated fats with unsaturated fats can lower blood cholesterol, which reduces the risk of heart disease and stroke.
Supplements and Sport
The main reasons people take supplements are to correct or prevent a nutrient deficiency that could harm their health or affect their athletic performance. Every athlete should weigh the potential benefits against the possible negative effects on health or performance, the risk of accidental doping, or the likelihood of consuming toxic levels of substances (such as caffeine). That is why we recommend taking clean supplements at the recommended dose or after consulting a doctor. Among the most popular clean supplements among athletes are collagen and magnesium. Collagen builds muscle and supports recovery after training, injuries, and strengthens joints and bones. Magnesium prevents cramps and restores tone.
