Good nutrition is vital for any aspiring athlete or even if you have regular sessions with your boot camp trainer. And yet many people get it wrong when it comes to nutrition. So let us guide you to athletic prowess!

red apple wrapped in measuring tape


Calories quite simply give you the energy you need to stay functional. Everything we do in life requires energy from sleeping to working, walking to working out in the gym. As individuals we don’t have to count them or control tightly, but it’s a great idea to know how many calories you should be taking in each day according to what you are hoping to achieve. And it’s actually a lot easier than you may realise!

Just take a look at this:


Yes it really is as simple as that – If someone weighs 150 lbs, then the formula is 150 x 15 = 2250 calories required every day. You also need 3 to 5 healthy workouts each week in order to maintain your current weight.

A good thing to remember is if you need to slim or even bulk up the best way to do this is by adding or taking away 500 from your daily calorie count. By doing this you are either adding or taking away 3500 calories every week which is equal to one pound!

Clean calories?

heart of healthy fruits and vegetables

There is such a thing and you need to eat quite a lot of them by consuming fruits, vegetables, healthy fats, protein and whole grains. In doing so you are using the best tools to build healthy nutrition. What you really need to do is cut out junk food, heavily processed food, salty food or even anything caffeinated.

If you can take out alcohol all together then that’s fantastic, but if not drink in moderation and take in plenty of water. There’s no need to stop living! But just be aware of what you’re doing especially if you are a performance athlete!

The important thing to remember is that you can change your life by making small adjustments to your lifestyle and sticking to a regular healthy diet. Don’t alternate between the latest fads or diets and stay disciplined in your approach! If you’re training on a regular basis you have to keep taking in the right kind of fuel. This means eating healthily for sure!

Eating at the correct time is essential!

You can train as hard as you like but if you don’t eat at the right time you can actually do your body a great deal of harm. You might be a regular at the gym but the truth is building good nutrition accounts for more than 75 per cent of any health goal.

This can include general fitness, weight gain or weight loss! Any form of exercise actually causes tiny tears in your muscle fibres – these can only be repaired with the right nutrition! So don’t overlook this fact! It can make a huge difference to athletic performance in the long run.

girl sitting at dining table with a clock

Good meal timing is very important here – breakfast – lunch and evening meal is the mantra we’ve all been brought up on with no snacking between meals.

Sports scientists will tell you we should eat and drink every 2 – 3 hours, but only on things that will put goodness into your body, and not in huge amounts!

The more often you eat something then the more your body will burn everything. We should be looking at 400-500 calorie intakes about half a dozen times each day.

Summing up?

This all may sound a big deal at first but once you become used to doing all of this it really will be second nature. Not only that, but you’ll be methodical and disciplined in your approach. And the most important thing is you’ll feel much better about yourself and achieve those athletic goals!

Michael Donelly

About Michael Donelly

Michael Donelly is Gnet's founder and occasionally posts information. If you'd like to get in touch about anything business related you can contact him on Twitter: @MichaelDonelly2. And if you like what you read here then why not sign up for our newsletter to get regular updates on your interests?

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