Nutritional Advice

What are Calories?

Calories are a unit of measurement that tell us how much energy food and drinks provide. The body uses this energy to perform essential functions such as breathing, circulating blood, maintaining body temperature, and supporting physical activity.

Everyone requires a different number of calories depending on factors such as age, sex, height, weight, muscle mass, and activity level. Consuming more calories than the body needs over time may lead to weight gain, while consistently consuming fewer calories than required may result in weight loss.

It is important to remember that not all calories are equal. A balanced diet that includes nutrient-rich foods provides the body with essential vitamins, minerals, and other nutrients needed for good health.

Understaning the "Calorie Deficit & Suprplus"

🔥 Calorie Deficit

A calorie deficit occurs when you consume fewer calories than your body burns in a day. This is the most effective and scientifically proven method for weight loss.

When your body doesn't get enough energy from food, it turns to stored fat as its fuel source — resulting in fat loss over time.

Key Points:

  • A deficit of 300-500 calories per day is considered safe and sustainable
  • Aim to lose 0.5-1kg per week for healthy, long term results
  • Too large a deficit can lead to muscle loss, fatigue and nutritional deficiencies
  • Combine with strength training to preserve muscle while losing fat

💪 Calorie Surplus

A calorie surplus means consuming more calories than your body burns. This is essential for anyone looking to build muscle mass and increase strength.

When you provide your body with extra energy combined with resistance training, it uses those additional calories to repair and grow muscle tissue.

Key Points:

  • A lean bulk surplus of 200-300 calories per day minimises fat gain
  • Prioritise protein intake to maximise muscle growth
  • Too large a surplus leads to excessive fat gain
  • Track progress regularly and adjust calories as needed

What are Fats, Carbohydrates and Protein?

Carbohydrates

Carbohydrates are the body's primary source of energy. They are broken down into glucose, which fuels the brain, muscles, and other organs. Healthy carbohydrate sources include:

  • Whole grains
  • Fruit and vegetables
  • Beans and legumes
  • Oats and wholemeal bread

Choosing complex carbohydrates over highly processed sugary foods can help maintain steady energy levels throughout the day.

Fats

Fats provide a concentrated source of energy and help the body absorb vitamins A, D, E, and K. They also support brain function and hormone production.

Unsaturated fats are generally considered healthier choices and can be found in:

  • Olive oil
  • Avocados
  • Nuts and seeds
  • Oily fish such as salmon and mackerel

Saturated fats should be consumed in moderation, while trans fats should be limited whenever possible.

Protein

Protein is essential for building and repairing muscles, skin, organs, and other body tissues. It also plays a vital role in the production of enzymes and hormones.

Good sources of protein include:

  • Lean meat and poultry
  • Fish and seafood
  • Eggs
  • Dairy products
  • Beans, lentils, and chickpeas
  • Tofu and other soy products

Nutrition Essentials

🥩 Protein

Protein is the most important macronutrient for anyone who exercises regularly. It is the building block of muscle tissue and plays a critical role in repair, recovery and growth.

Benefits of Protein:

  • Builds and repairs muscle tissue after exercise
  • Keeps you feeling fuller for longer
  • Supports a healthy metabolism
  • Helps preserve muscle during a calorie deficit
  • Reduces muscle soreness and speeds up recovery

How Much Do You Need?

For active individuals aim for 1.6g - 2.2g of protein per kg of bodyweight per day. Good sources include chicken, fish, eggs, Greek yoghurt, legumes and protein shakes.

⚡ Creatine

Creatine is one of the most researched and effective supplements available. It is a naturally occurring compound found in muscle cells that helps produce energy during high intensity exercise.

Benefits of Creatine:

  • Increases strength and power output
  • Improves performance in high intensity exercise
  • Supports muscle growth over time
  • Speeds up muscle recovery between sessions
  • Safe for long term use with no significant side effects
  • Can improve cognitive function and brain health

How to Take It:

The recommended dose is 3-5g of creatine monohydrate per day. It can be taken at any time — before or after training, or with a meal. Consistency is more important than timing.