Role of nutrition in achieving fitness goals.

Embarking on your fitness goals can feel daunting. Starting this journey requires considerable mental strength. As your body is pushed beyond its usual limits, the initial discomfort may outweigh the satisfaction. However, before long, the positive impacts of adopting a clean and healthy lifestyle will become evident. While we meticulously craft workout routines that suit us over days and weeks, we often neglect the importance of nutrition. It’s clear that achieving fitness goals isn’t solely about exercise.

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How important is nutrition?

Imagine your body as a factory with many components. Any part, regardless of size, can cause the entire system to malfunction if it breaks down or is absent.

The human body is analogous to the same. The nutrients are the components that it needs to function healthily. While a few of these are synthesised by our body itself, the majority of the nutrients required to survive are not. It is our instinct as humans to make sure that we ingest a diet that involves all key nutrients.

The nutrients required by our body are broadly classified into two main groups:

macronutrients and micronutrients.

The macronutrients that are required in large quantities are the main source of energy and building. 

Its three constituents are:

  • Carbohydrate
  • Protein
  • Fat 


If you have read anything that involves carbohydrates, there is a chance that they are painted in a bad light. Now, this might make you suspect that carbohydrates are the enemy of a fit body. Be assured, this is not the truth.

To function, your body requires glucose.

Where does this glucose come from?

In general terms, glucose is the simpler form of carbohydrates. They are formed when carbohydrates are broken down by our body and used as glucose for energy.

A few food items that have a high quantity of carbohydrates are:

  • Bread
  • Potatoes 
  • Rice 
  • Grains 
  • Beans 
  • sugar

While these are healthy sources, not all carbohydrates are good for you. Highly processed foods like coke, cookies, and chips contain a large amount of added sugars. These added sugars are extremely bad for your body. Merely cutting out processed foods can do wonders for your body, even without going to the gym.


While carbohydrates give you energy, proteins are the ones that build tissue. They also repair tissues and regulate your body’s metabolic rate. When you work out, your muscles, which are also tissues, get highly active and require protein to repair themselves and grow.

This makes protein a key factor in creating your health plan, as you need to feed your muscles to achieve a toned and strengthened body.

Meat and eggs make up for a normal person’s daily protein requirement. But there are plentiful and equally healthy vegetarian sources of protein. Here are a few options:

  • Tofu
  • Beans
  • Lentils 
  • Quinoa
  • Nuts 
  • spinach


Fats can be another source of energy for your body if you don’t consume enough carbs. Fat stores excess energy under your skin, this provides insulation and acts as a protective sheath for the vital organs.

Some healthy sources of fat are:

  • Full-fat dairy 
  • Fatty cuts of meat
  • Nuts
  • Avocados 

Vitamins and minerals are the micronutrients that you also need for proper functioning and better results.

How do I make a nutrition plan?

Like doctors help you navigate through sickness, some professionals can help you curate a nutritional plan that is molded based on your needs.

This article can help you grasp a basic understanding of nutrition. Calories play the main role, as your body uses calories as its primary source of energy. For your body to operate, it needs certain calories. Our diet is the source of these calories. You’ll feel more energised after ingesting more calories, and you’ll wear out more quickly after consuming less. Because it’s what your body needs to renew itself, working more might increase your hunger.

Consequently, our systems will retain extra food as fat if we consume more than we need. Your skin stores this fat, and having too much of it is the primary cause of many serious health issues. 

So, If your objective is to lose the extra fat, you would need to go into a calorie deficit. This makes sure that, along with getting an adequate diet, your body ends up utilising the superfluous fat that it has held. However, make sure your body is not starving itself or lacking an essential compound.

If you intend to gain weight, consume extra calories. This will allow your body to store the extra calories as muscle tissue.


The commonly used phrase in the fitness industry, “bodies are made in the kitchen and not in the gym”, amply highlights the importance of nutrition in maintaining a healthy body. In Eastern philosophy, it is emphasised again and again that you are what you eat. That is why cooking and eating are considered experiences in themselves. Bodies of different shapes and sizes can be healthy because their physical appearance merely scratches the surface of the state of their condition. A good-looking body does not translate into a healthy body.

In essence, nutrition stands as the bedrock of enduring health as it impacts various aspects, spanning from muscle development to post-physical activity recovery. Consequently, it emerges as the fundamental support for both health and fitness.

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