Whether you’re aiming for muscle gains, fat loss, or overall well-being, working out at the gym is only part of the equation. Nutrition plays an equal or even larger role in achieving your health and fitness goals. That’s right! What you eat and drink – and how much – is the key to success at the gym.

In this blog, we’ll delve into a curated list of essential food facts that every gym member should be armed with. It’s not just about lifting weights and hitting cardio at AFAC gym in Thornton, Colorado; it’s about giving your body the fuel it needs to perform optimally, recover efficiently, and surpass your fitness milestones.

Fitness at the Gym Starts in the Kitchen

Even the most dedicated person who logs hours in the gym every day won’t see much progress if their nutrition is off. Training and nutrition go hand in hand. The old adage is true – you can’t out-train a bad diet.

From the importance of macronutrients to the truth about supplements, we’ll unravel a few mysteries surrounding nutrition, providing you with actionable insights that align with your gym-centric lifestyle. Let’s get ready to transform your plate into a powerhouse of strength and vitality!

Fact #1 – Everyone at the Gym Is Different

Individuals are inherently unique, with subtle distinctions in genetics, body composition, physical activity, age, and surroundings that can influence what the most suitable diet is for each person.

Moreover, diverse health levels add another layer of complexity. For instance, an individual managing kidney issues or diabetes requires a markedly different dietary approach compared to someone with no health complications.

That’s why there’s no one-size-fits-all solution when it comes to diets. While some thrive on a low-carb regimen, others find success with a high-carb vegetarian diet. What proves effective for one person may not yield the same results for another.

When formulating your eating plan, you should consider your unique preferences and lifestyle. You may even want to speak to a dietitian to get a personalized plan. Consulting with your healthcare provider is advisable, as well, especially if you have existing health conditions.

Discovering the optimal approach may involve a bit of trial and error. You might need to experiment with different approaches until you find one that aligns with your preferences, helps you see progress at the gym, and is sustainable for the long haul.

Fact #2 – Eating Adequate Protein Is Essential

Protein is a crucial cornerstone for muscle growth and maintenance, making it indispensable for anyone aiming to maximize their workout results. Whether your fitness objective is building muscle mass or losing fat, regular protein intake is non-negotiable for optimal outcomes. Why?

Muscle repair – The process of most workouts involves breaking down muscle fibers, leading to increased muscle mass or leaner muscles upon repair. Protein plays a vital role in this repair, facilitating quicker results and minimizing recovery time between sessions.
Feelings of fullness – Protein keeps you fuller for longer, so it can help curb your appetite.
Protection of muscle tissue – If you’re cutting calories to lose fat, your body might also use muscle tissue for fuel, as well. When you eat sufficient protein, it can help you avoid the loss of muscle mass during your weight loss journey.
Burning of calories – When you eat, your body burns calories to digest and metabolize your food. This is called the thermic effect of food (TEF). Protein’s thermic effect is 20-30%, which means for every 100 calories of protein you eat, you only end up with 70-80 usable calories. This is a much higher thermic effect compared to carbs (5-10%) and fats (0-3%).

For those aspiring to support muscle gain and fat loss, general guidelines suggest consuming 0.5 to 1 gram of protein per pound of ideal body weight per day. For example, if your ideal body weight is 150 pounds, that’s up to 150 grams of protein daily. Achieving this recommended intake can often involve a combination of dietary sources and supplementation.

Incorporating high-protein foods like lean meats, chicken, turkey, seafood, eggs, Greek yogurt, cottage cheese, and nuts into your diet is essential, especially for those maintaining a rigorous training schedule. However, given the challenge of meeting protein requirements through diet alone, many individuals opt for protein shakes or bars to bridge the gap.

Consider integrating a high-quality grass-fed whey protein into your routine after each workout, and possibly once more during the day if meeting your protein intake proves challenging. This strategic supplementation ensures that your body receives the necessary building blocks to recover efficiently and thrive amidst the challenges of a demanding training regimen.

Fact #3 – But You Can Get Too Much Protein

Just because protein is essential for weight management and muscle building, more protein is not necessarily better.

Since the body lacks the capacity to store protein, any surplus beyond its requirements is either used for energy or stored as fat. It’s important to note that excess calories, regardless of their source, are prone to being stored as fat within the body.

Furthermore, an elevated intake of protein can contribute to increased blood lipids and a heightened risk of heart disease. This association exists because many high-protein foods often contain substantial amounts of total and saturated fats. That’s why lean protein sources like chicken, seafood, and turkey are recommended. Additionally, too much protein intake can strain the kidneys, posing an added risk, particularly for individuals predisposed to kidney disease.

Anything more than 1 gram of protein per pound of body weight per day could be too much for your body, so make sure to talk to your doctor or a dietitian before ramping up your protein intake beyond that.

Fact #4 – There’s a Good Reason Why Gym Members Track Macros

Macros—short for macronutrients—constitute the fundamental nutritional components present in nearly every food you consume. The trio of macros is protein, carbohydrates, and fats.

Achieving the right blend of these macros is paramount, whether you’re aiming to build muscle mass or trim down. Monitoring macros is a cornerstone of any diet plan, given that the combination of these macronutrients directly influences the body’s growth trajectory at the gym.

As emphasized earlier, protein is indispensable for muscle repair and growth. Meanwhile, carbohydrates and fats play crucial roles in sustaining energy levels and supporting vital bodily functions.

Health organizations generally recommend that 45-65% of your daily caloric intake should come from carbohydrates, with an approximately equal distribution of fats and protein. However, if your goal involves muscle building and fat loss, your ideal macro ratio might lean more towards 40% protein, 30% carbs, and 30% fats. Customizing your macro balance to align with your specific objectives is key. And, as we said before, everyone is a little different.

For weight loss, a diet lower in carbohydrates and fats is generally favored. Conversely, individuals seeking to gain mass may consider elevating their intake of these two macros.

It’s essential to remember that both carbohydrates and fats play pivotal roles in energy production. Even in weight loss pursuits, completely eliminating these macros is not advisable. Pay close attention to how your body feels and ensure that your diet furnishes ample energy to sustain your gym workouts effectively.

Fact #5 – Some Fats Are Very Healthy for You

Fats are often seen as the bad guy. The prevailing notion suggests that fats are universally harmful and should be eliminated from your diet. However, this oversimplification doesn’t capture the whole truth.

While it’s true that unhealthy fats, prevalent in fried, processed, and many snack foods, should be curtailed or avoided entirely, some fats are profoundly beneficial and integral to a healthy diet. Known as monounsaturated and polyunsaturated fats, these fats contribute to heart and brain health, energy production, hormone production, cognition, and more.

Contrary to popular belief, incorporating these “good” fats into your diet—found in foods like avocado, olive oil, nuts, seeds, fatty fish, and tofu—does not automatically lead to weight gain. In fact, even if weight loss is your primary goal, these foods can and should be included in your diet. Healthy fats often induce a feeling of fullness more rapidly, aiding in the control of overall calorie intake.

Omega-3 fatty acids, a subset of these beneficial fats, play a pivotal role in the proper functioning of the human body. For instance, docosahexaenoic acid (DHA), an omega-3 fatty acid derived from animals, constitutes a significant portion of the brain’s total fat content, ranging from 10-20%.

A deficiency in omega-3 is linked to lower IQ, depression, various mental disorders, heart disease, and numerous other serious health conditions. The three primary types of omega-3 fats—alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA)—have distinct sources. ALA is predominantly found in plant oils, while the best sources of EPA and DHA include fatty fish, fish oils, certain algal oils, grass-fed meat, and omega-3 enriched eggs.

It’s worth noting that while ALA, the plant-based form, can be converted into DHA or EPA in the human body, this transformation process is inefficient. Therefore, prioritizing foods rich in DHA and EPA is advisable for optimal health benefits.

Fact #6 – There’s a Difference Between Good Carbs and Bad Carbs

Carbohydrates often face unjust criticism, particularly when it comes to weight gain. However, it’s crucial to recognize that not all carbs are created equal; some are vital for fueling your body.

Carbs can be broadly categorized into two types: simple and complex.

Complex Carbs

Complex carbohydrates consist of three or more sugars bonded together, creating a structure that challenges the body’s digestive processes. Due to their intricate composition, complex carbs take longer to break down, resulting in a gradual increase in blood sugar levels compared to their simpler counterparts.

The three primary forms of complex carbs are starch, glycogen, and fiber.

While starch and fiber are found in various foods, glycogen is exclusive to the human body, serving as the way your body stores carbohydrates. Stored in muscles and the liver, glycogen functions as an energy reserve.

Starches and fibers are prevalent in foods like:

Fruits — strawberries, blueberries, apples, oranges, bananas, peaches, mangoes
Vegetables — potatoes, sweet potatoes, beets, squash
Beans and lentils — chickpeas, black beans, kidney beans, peas, pinto beans
Grains — quinoa, oats, brown rice

Unlike starches, fibers resist digestion by the body, contributing to improved digestive health.

Studies indicate that individuals who prioritize diets rich in complex carbs, particularly those abundant in fiber, tend to exhibit lower rates of chronic diseases like heart disease and colon cancer compared to those with diets high in simple carbs. Additionally, the satiating effect of fiber often leads to lower body fat levels in individuals adhering to high-fiber diets, setting them apart from those with lower fiber intake.

Simple Carbs

Simple carbs, also known as monosaccharides, represent the simplest and smallest form of sugar, composed of a single sugar unit. Simple sugars, such as glucose, fructose, and sucrose, are present in various foods, including healthful options like fruits and dairy products.

Conversely, many less nutritious, highly processed foods have elevated levels of simple sugars like high-fructose corn syrup and table sugar. Examples of such foods and beverages include:

Candy
Soda
Sugary cereals
Ice cream
Cakes
Cookies
Pastries

Excess sugar consumption is one of the most common reasons why people struggle to meet their goals at the gym. Just a couple sugary drinks per day can cause a person to exceed their calorie budget, making it tough to lose weight.

To promote optimal health, it’s advisable to minimize the consumption of these foods in addition to the use of table sugar, high-fructose corn syrup, honey, and other added sugars.

Plus, added sugar is not limited to sweets. It’s pervasive in other foods, too, like yogurt, salad dressing, dipping sauces, and granola, which can harbor substantial amounts of added sugar. Additionally, popular beverages like sweetened coffees and energy drinks can significantly contribute to many people’s added sugar intake.

Refined grain products, including white rice, white bread, and snack items like crackers, are crafted from refined flour, which lacks vital components like fiber and minerals. While occasional consumption of refined carbs is acceptable, the primary portion of your carb intake should come from complex sources such as vegetables, fruits, beans, and whole grains.

For optimal well-being, it’s essential to curtail your intake of added sugars and refined carbs, which lack essential nutrients like fiber, protein, vitamins, and minerals. They’re also calorie dense. A diet high in simple carbs may heighten the risk of developing health conditions like obesity, type 2 diabetes, non-alcoholic fatty liver disease, and heart disease.

Fact #7 – You’ll Probably Need to Count Calories

Calories are often misunderstood, yet the fundamental principle of balancing calories in versus calories out remains the key to effective weight management, whether you’re aiming for loss or gain.

While most people think high-calorie foods are inherently bad and low-calorie foods are good, this is not universally true. Empty calories, particularly those laden with unnatural sugars, are indeed undesirable. However, certain foods, though high in calories, can also be rich in beneficial nutrients.

For weight management, the equation is straightforward: fewer calories in (from your diet) and more calories out (from exercise at the gym) leads to weight loss. If this is your primary objective, craft a daily plan to restrict calorie intake. Monitor your daily caloric consumption, striving for a calorie deficit by burning more calories than you consume.

Don’t go too far in restricting calories, though. If you do, you could lose both fat and muscle. You’ll also lose the energy you need to keep up with your gym workouts. A general guideline is to consume up to 500 calories less per day than you burn. If you’re trying to lose body fat, this should result in losing about a pound per week, give or take. As you lose body fat and become smaller, your body will need even fewer calories, so you’ll probably need to tweak your calorie intake. In addition, if you’re strength training and gaining muscle, you could see a slight rise in your metabolism, allowing you to eat a few more calories.

The key is to experiment with your own body to find out the calorie range that works best for you.

Similarly, if your aim is weight gain, you’ll want to consume more calories than you expend daily. The emphasis, however, should be on deriving these calories from nutrient-dense foods. Whether your goal is to shed or add pounds, understanding and managing your calorie balance lays a solid foundation for achieving the desired outcome.

Fact #8 – Eating Vegetables Will Improve Your Health and Gym Workouts

Incorporating vegetables into your diet is beneficial for your overall well-being and will support your results at the gym. These nutrient-packed foods are abundant in vitamins, minerals, fiber, antioxidants, and a diverse array of trace nutrients that scientific exploration is only beginning to understand.

Certain vegetables also stand out for their protein content. Lentils, split peas, spinach, edamame, chickpeas, beans, broccoli, asparagus, artichoke hearts, and sweet corn are notable examples.

Observational studies consistently link vegetable consumption to enhanced health and a reduced risk of various diseases.

To maximize the health benefits, aim to consume a diverse selection of vegetables daily. Not only do they contribute to your overall health, but they also offer a satisfying and varied addition to your diet.

Fact #9 – Supplements Can’t Replace Real Foods

Have you ever heard of nutritionism? This concept says foods are merely the sum of their individual nutrients.

The problem with nutritionism is that it focuses on a food’s individual components, but it doesn’t differentiate between processed and whole foods. For example, let’s compare a snack-sized Rice Krispy Treat with 7 grams of sugar and an apple containing approximately 20 grams of sugar. Is the Rice Krispy Treat a healthier choice based solely on this single nutrient? Of course not.

Focusing on one aspect of a food’s nutritional content overlooks the broader impact it can have on your body.

This perspective, however, can ensnare many people – even gym enthusiasts – into thinking they can eat unhealthy foods and make up for it by taking supplements.

The vitamins and minerals you need to stay healthy can indeed be found in inexpensive multivitamins, and taking supplements is great for ensuring you get important nutrients, but they constitute only a fraction of the comprehensive nutrient profile offered by foods. That’s why it’s important to consider a holistic nutritional profile of each food you eat rather than fixating on isolated components.

Nevertheless, certain supplements, particularly those addressing common dietary deficiencies like vitamin D, can be advantageous.

Despite this, it’s crucial to emphasize that no amount of supplements can compensate for a poor diet.

Navigating Nutrition for the Best Results at AFAC Gym

In summary, we’ve covered important food facts for fitness folks – protein, fats, carbs, calories, and the crucial role of veggies. What’s clear is that there’s no one-size-fits-all diet. What works for someone else might not work for you.

We learned about the power of protein for muscles, the goodness of healthy fats, the role of carbs, and how calories affect weight. It’s a personalized journey, and understanding what your body needs is key.

Remember, there’s no magic formula. It’s about finding what works for you. So, embrace a balanced approach, include those veggies, and make choices that fit your fitness goals and overall health.

Are you in search of a gym that will help you combine a healthy diet with a personalized exercise program designed by a credentialed personal trainer? If so, we hope you will contact a member of our team. AFAC gym is committed to supporting your health and wellness efforts, so you’ll see the results you’re working so hard for. That’s why we’re the best gym in Thornton, Colorado, with hundreds of 5-star reviews.

To learn more about our top-rated gym and our incredible array of strength training and cardio equipment — as well as our unique offerings and amenities like daily group classes, cryotherapy, hydro massage, and our rock climbing wall and cave — we hope you will contact us or visit for a personalized tour. Our team will be happy to help you. For more information and assistance, you can also contact our gym owner, Susan, at 720-849-0245 or susan@adventurefitness.club.