What is your diet plan for a healthy body?

Your goal is to get back in shape and look after yourself and your health, and you may already be in the gym. But did you know that the quality of your diet has a direct impact on your fitness and health?

While gym workouts stimulate your muscles and boost your metabolism, it all comes down to your daily calorie intake and, above all, the distribution of macronutrients.

A diet rich in protein, complex carbohydrates, fibre and good fats is the ideal complement to regular training.

To help you achieve a balanced diet, examples of meal plans are provided at the bottom of this page.

Fitness nutrition

Increase protein intake

Protein is not only the building block of muscle, but is also involved in many enzymatic processes in the body.

Protein is essential for good health, and even more so if you want to build a good physique.

The first thing you need to know is how to recognise protein in your daily diet.

Here are some examples of protein-rich foods and their protein content per 100 g.
Protein for fitness
Protein is the nutrient that should be prioritised in the meal plan

Foods to focus on for fitness

As we saw in the previous section, protein is the most suitable food for fitness improvement as it builds muscle and allows the body to function optimally. However, it is also important to consume carbohydrates with a very low glycemic index, fibre and essential fatty acids. So, to help you plan your meals and shopping, here are the foods you should prioritise

You already have a list of protein-rich foods. However, here are some of the most commonly eaten and easily accessible foods that you should eat on a daily basis.

  • Chicken or turkey breast
  • 5% chopped steak.
  • Eggs (preferably organic)
  • Tuna (canned)
  • Fresh salmon
  • Fresh white fish
  • Cottage cheese 0

To optimise the impact of your diet on your body and health, it is recommended that carbohydrates are very low glycaemic. These are generally fibre-rich foods.

  • Brown rice
  • Wholemeal oats
  • Sweet potatoes
  • Lentils
  • Chickpeas
  • Basmati rice
  • Blackcurrants
  • Raspberries
  • Blackberries
  • Blueberries

Fibre foods are usually listed under carbohydrates, although we prefer to place foods with high fibre content and very low carbohydrate content in this category separately. The foods richest in fibre are green and yellow vegetables.

  • Broccoli
  • Green beans
  • Spinach
  • Vegetables
  • Asparagus
  • Green onions
    Essential fatty acids

There are only two types of essential fatty acids: omega-3 and omega-6. They cannot be synthesised in the body and must be consumed daily. However, omega-6 is easily obtained from the diet and too much of it can promote inflammation throughout the body. It is therefore advisable to increase the intake of omega-3 as a priority.

Omega-3 is a natural anti-inflammatory substance that regulates blood pressure, improves blood vessel elasticity, strengthens the immune system, reduces the risk of cardiovascular accidents and improves memory and cognitive function. It also has a muscle-building effect by improving the mobilisation of stored fat.

Here are some of the main sources of omega-3.

  • Flaxseed oil
  • Salmon
  • Rape seed oil
  • Walnut oil
  • Mackerel
  • Herring

Supplements to improve body composition

Supplements essential for keeping fit.

Regular exercise and a healthy diet can help you get fit and healthy. However, vitamins, minerals and antioxidants are increasingly in short supply. For example, to get the same amount of vitamin C as in the 1950s, you would need to eat 25 oranges today. Intensive cultivation, transport and storage times are not something you can control unless you grow your own oranges. It is therefore advisable to supplement your diet with a vitamin and mineral complex rich in antioxidants. Similarly, omega-3s are mainly found in expensive foods and are best supplemented to avoid deficiencies. Follow Benjamin Sant‘s advice to know everything about nutrition.

Finally, to more easily increase protein intake, protein powders are recommended as an option. To improve training sensations, arginine and citrulline-based training boosters are strongly recommended. For women, a small supplement of L-carnitine is also recommended to help oxidise stored fat as well as to allow for better training. A selection of food supplements to optimise fitness, form and health.

  • Vitamin, mineral and antioxidant complexes
  • Omega-3
  • Protein powders
  • Training boosters
  • L-carnitine

Vitamins for health

Vitamins, minerals and trace elements are becoming less and less concentrated in the products we eat, even when fresh. Intensive cultivation, transport, storage and chemical fertilisers are having a negative impact on our food, reducing the micronutrient content more and more. It is therefore essential to supplement our diet with vitamins, minerals and antioxidants to ensure that we are not deficient.
In addition, the most essential omega-3 fatty acids are only found in oily fish, which are often exposed to heavy metals. Taking omega-3 supplements should be a reflexive action for those who simply want to stay healthy. Amino acids, on the other hand, make up proteins. Each protein we consume contains an array of amino acids. However, certain amino acids, such as L-leucine, L-glutamine and L-arginine, need to be taken alone to have an effect. They have a positive effect on health and are often prescribed by doctors to combat asthenia, malnutrition and intestinal disorders. To achieve and maintain good physical condition, L-glutamine, L-arginine and L-leucine (in the form of BCAAs) should be a priority.

Proteins supplements

Without protein supplementation, you are likely to be deficient in protein and essential amino acids. To maintain good physical condition, choose a protein source that you can consume regularly.
Casein (calcium caseinate or micellar casein) is a good choice, especially if there are no digestive problems. Interestingly, it is satiating and very aminographically filling – use it as a snack between two meals or (exceptionally) as a meal replacement.
Cannot tolerate dairy products. Choose whey or whey isolate (whey). Isolates do not contain lactose and should not be a problem.
Cannot digest any dairy products. Choose plant-based proteins that do not contain soya. Many brands of food supplements offer their own vegetable proteins, often made from pea protein or brown rice. These proteins are very easily digestible, although they can be quite thick when mixed together.

All of the tips can be used to make your fitness routine more pleasant and effective. Here are six ‘pro tips’ to help you achieve your fitness goals.

Tips for getting back into shape

  • Cook with coco oil. Coconut oil does not denature during cooking and contains MCTs, which promote fat burning.
  • Don’t skip meals.
  • Don’t hesitate to drink green tea throughout the day. It is refreshing, antioxidant and a very powerful fat burner.

Having a good nutrition is essential to be in good health. Folllow those pieces of advice and you will feel much better.