The Basics of a Balanced Diet

When people decide to start working out, they don’t really know what lies ahead of them. The road to a perfect body is long, and it’s certainly hard. But, that’s exactly what makes it so rewarding.

If you’ve decided to step into the world of fitness, you need to know that there are three things that are especially important. Sleeping is certainly one of them – if you don’t get enough sleep, your body won’t recover in time for your next exercise. The next thing would be continuity. No matter how tired you feel, you simply need to work out. Lowering the intensity of your training for a day is fine, as long as you make that trip to the gym.

The third, and probably the most important thing is your diet. As they say, a diet can make or break any training program. You put all those necessary fuels into your body in order to get those gains or even to lose weight. So, basically, your workout plan starts in the kitchen. Let’s see how you can create a diet plan that will help you max out your performance.

Starchy foods

Since starchy foods will probably be the basis of your meals, you should try buying wholegrain or wholemeal varieties. Brown rice, brown or high fiber white bread and potatoes with their skins on should always be on your plate.

These things contain more fiber and more vitamins and minerals than completely white varieties of them.

Got milk?

Milk and basically all dairy foods are a great source of protein which your muscles need to repair themselves, and they also contain calcium. As we all know, calcium keeps your bones healthy, and by consuming these products, you’ll avoid any potential bone injuries.

The problem with these products is that they usually contain too much fat. Luckily, there are low-fat cheeses and semi-skimmed products which are perfect for you. Unsweetened, low-fat milk products and Greek yogurt are the things you need to repair your bones, but soy milk, yogurts, and cheeses are also a great option if you’re vegan.

Beans, egg, fish, or meat?

As far as fitness experts are concerned, you really need to eat all of these things, but we’re not here to tell you how to live your life. The only thing that matters is that you consume some of these protein-rich foods.

When it comes to eating eggs, you should know that you don’t need to eat the whole egg. Egg yolks are rich in minerals and vitamins, but they also contain cholesterol. On the other hand, egg whites contain virtually none of the fat and cholesterol, just pure protein. For the best results, mix four whites with one yolk and eat that after your workout.

Of course, your diet should be planned around your exercise routine. That means that you don’t have to eat the same amount of protein if you’re cycling or running and not lifting weights. If you put too much food into your system – you’ll gain weight, it’s that simple.


During training, the foods you were eating will finally start working in your favor. If you have enough calcium, fiber, and protein in your body, you should be fine. However, in order to avoid any potential injuries you need to know two things – Don’t overexert yourself, and always wear clothes designed for working out.

If you’re a runner – wear running shoes and shorts. If you’re a bodybuilder – wear clothes that fit your body (since they don’t restrict movement) and durable bodybuilding shoes. Those things exist for a reason.

In the end, none of these things matter if you don’t rest. Your body needs time to repair itself. It’s a well-oiled machine, but it needs an operator who knows what he’s doing. Eat healthy, train hard even when you don’t feel like it, and sleep at least 7 hours per day.  

Author Details

Samantha Olivier

Samantha is a fitness trainer and blogger, based in Liverpool.


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