5 Simple Nutrition Tips To Complement Your Training
You can train hard six days a week and still not see the results you're chasing. The reason isn't the workout - it's what's happening in the kitchen. As the saying goes, you can't out-train a bad diet.
Our coaches don't believe in extreme diets, food guilt, or impossible meal plans. We believe in simple, sustainable habits that you can keep up for years. Here are the five we come back to over and over.
1. Build Every Meal Around Protein
If you do nothing else, do this. Aim for a palm-sized serving of lean protein at every meal - chicken, beef, fish, eggs, Greek yoghurt, tofu, lentils. Protein keeps you full longer, supports recovery from training, and is the single biggest factor in body composition change.
A useful target: 1.6-2.0 g of protein per kilogram of body weight per day. Hit that and most other things sort themselves out.
2. Hydrate Before You Caffeinate
Most people roll out of bed and reach straight for coffee. The trouble is you've just gone 8 hours without water - you're already dehydrated, and caffeine doubles down on that.
Drink a glass of water first thing, every morning. Aim for 2-3 litres total across the day, more on training days. Dehydration tanks performance and is often mistaken for hunger.
3. Make Vegetables The Default, Not An Afterthought
You don't need a salad. You need more vegetables, in whatever form you'll actually eat them - roasted, steamed, stir-fried, raw, in a wrap, on top of pasta. Half your plate, ideally. They're high in fibre and micronutrients, low in calories, and they keep you fuller for longer.
4. Eat Around Your Training
You don't need elaborate pre-workout meals. But you do need to be fuelled. A small carb-and-protein snack 60-90 minutes before training (banana + Greek yoghurt, oats + a scoop of protein, toast + eggs) can be the difference between a great session and a flat one.
And recover with protein within an hour after - your muscles are primed to absorb it.
5. Don't Drink Your Calories
Soft drink, juice, energy drinks, sweetened coffees, alcohol - they add up fast and don't fill you up. Switching these out for water, sparkling water, black coffee, or unsweetened tea is one of the easiest, biggest wins in nutrition.
If you only changed one thing on this list, this would be the one.
Want A Plan That's Built Around You?
Generic advice is a starting point, but your body, lifestyle and goals are unique. Our coaches offer one-on-one nutrition consultations and InBody scans so you can see exactly what's happening with your body composition and how to move it where you want it to go.
Ask at reception, or book a free intro and we'll point you in the right direction.