A vital aspect of fitness that is often overlooked is nutrition. Many focus heavily on exercising to achieve their fitness goals, neglecting the important role of maintaining a balanced diet.

Supriya Bhattarai, a clinical nutritionist and co-founder of Mitahara Diet Clinic, discusses the importance of food and nutrition for fitness goals.

What role does nutrition play in fitness?

Nutrition plays a big role in keeping you fit. When you start working out, doing yoga, or any fitness exercise, you will see a change in your food patterns, metabolism and cravings. You will have an excellent workout tomorrow if you have a well-adjusted, balanced diet today. So, for sustainable and long-term fitness goals, food is vital.

What is the role of macronutrients?

Proper nutrition is essential for the body’s recovery from strenuous exercises like swimming, cycling or gym workouts. The intake of macronutrients (such as carbohydrates, proteins and fats) varies depending on individual factors like height, weight and activity level.

For example, the nutritional needs of someone who jogs differ significantly from that of someone who weightlifts. It’s crucial to tailor your macronutrient intake according to your fitness goals. For instance, cyclists may require more carbohydrates to fuel their performance.

However, it’s important to note that macronutrient requirements are subjective, and what works for one person may not work for another. Consulting a nutrition expert is advisable to personalise nutritional plans. Following generic advice found on social media platforms like Instagram may not be suitable for everyone, as individual bodies and goals vary.

Often people do not stick with their meal routine. How does this affect their fitness goals?

After exercising, it’s very important to eat at the right time. Insufficient or improper food intake can leave you feeling tired, weak and unmotivated to exercise effectively. Consequently, your body may struggle to recover, leading to prolonged soreness and an increased risk of injury.

Skipping meals or not eating adequately can slow down your metabolism, hindering weight loss efforts. This may result in muscle loss instead of fat reduction, which isn’t good for achieving a toned body. Achieving fitness goals requires striking a balance between regular exercise and consuming a healthy, well-timed diet.

Maintaining consistent meal timings is essential for those with strict fitness goals. Despite challenges such as work commitments, adhering to a schedule is crucial for achieving desired results. Synchronising your fitness routine with your meal times can expedite progress towards your goals.

Can you explain the concept of moderate eating and moderate fitness?

Moderate eating means eating relatively—just the amount needed for your body. Balance is key in all aspects of life. Some individuals workout intensely one day and reward themselves with indulgent foods the next, which gets them different results than what they want. Consistency is necessary for long-term success.

Avoid extremes and embrace moderation. You can be inspired by someone else’s routine in the beginning. However, you shouldn’t blindly imitate that. Comparing your progress to others’ can be misleading.

Strive for sustainability by maintaining a balanced and moderate approach to both nutrition and exercise routines.

What suggestions do you have for someone just starting their fitness journey?

You should consult a nutritionist before everything else. Avoid following trends seen on Instagram reels or ‘What I Eat in a Day’ videos, as individual bodies respond differently to the same food items.

Next, understand your own body and goals. Some may aspire for overall health, others for muscle growth, while some simply seek a general exercise routine. Identify the type of physical activity you can sustain in the long run. If working with a trainer, collaborate with them and a nutritionist to develop a tailored workout and meal plan. Prioritise consistent sleep and meal timings.

Supplements aren’t always necessary for everyone. Some may need supplements to fill their nutritional gaps, but others can meet their needs from a balanced diet. So, it’s essential to determine what works best for you with professional advice.

Mental health is just as important. Stress can impede progress on your fitness journey. Ensure you’re mentally and physically prepared before starting, and evaluate your ability to manage time effectively.

If your schedule is too hectic, consider starting at a later time or waiting until you can commit fully. It’s okay to begin with lighter activities and progress to more intense routines when time allows. Rushing into an extensive regimen overnight often leads to burnout within a few days. Therefore, it’s important to avoid haphazard beginnings.