Nutrition and training: The smartest way to combine them

There’s a debate that’s been around longer than I have: what matters more:, nutrition or training?

Some people claim results are built in the kitchen, while others swear by the sweat they leave on the gym floor.

This “either-or” mindset often fuels marketing that tries to sell one thing as the only right solution. The truth, as always, sits somewhere in the middle. There are valid arguments for both, but nutrition and training are simply two sides of the same coin.

In this article, we’ll look at how to combine these two key elements into a balanced routine: one that supports your goals, whether you want to get stronger, lose weight, or simply maintain your health.

The basics of nutrition and training

To build a solid foundation behind your nutrition and training, it’s important to understand the basic principles that connect them.

First, your calorie intake and your calorie expenditure determine your results. If you want to lose weight, you need to eat fewer calories than you burn (a calorie deficit). If you want to gain muscle mass, you need a calorie surplus.

But that’s not the whole story. The quality of the calories you eat is just as important as the amount.

Macronutrients and micronutrients

Macronutrients

Macronutrients come in the form of carbohydrates, protein, and fats.

Carbohydrates are your main source of energy for a solid fitness routine, intense workouts, and anaerobic activities.

Protein repairs muscle tissue and supports growth, while fats provide long-term energy and help maintain hormonal balance.

For example, aerobic training uses fat in a higher ratio than carbohydrates, while anaerobic training (like bodyweight strength training) relies more on glycogen and requires a higher carbohydrate intake.

Micronutrients

Micronutrients are essential for the body to function optimally, even though you need them in smaller quantities.

They include vitamins and minerals that support energy, immunity, and recovery. Vitamins act as antioxidants, helping the body reduce oxidative stress caused by hard training.

Minerals like iron and magnesium help with oxygen transport, muscle contraction, and fatigue prevention.

Electrolytes such as sodium, potassium, and calcium are crucial for hydration, nerve function, and fluid balance, especially during long or intense workouts.

Basal metabolism

Besides macronutrients, it’s important to understand basal metabolic rate (BMR): the amount of energy your body uses at rest. BMR is the energy required for basic functions like breathing, heart function, muscle maintenance, and body temperature.

This is the minimum number of calories your body needs daily to function normally, even if you do no physical activity at all.

On top of that comes your total daily energy expenditure (TDEE), which includes all physical activity. Understanding these numbers helps you adjust your calorie intake and optimize your results.

This is exactly what nutritionists evaluate when creating meal plans. Most recreational exercisers use a simple breakdown:

Before training: Focus on a carbohydrate-rich meal for energy.
During training: Drink water or isotonic drinks, especially for long or intense sessions.
After training: A mix of protein and carbohydrates supports muscle recovery and restores energy.

What and how to eat to support your training?

To support your training effectively, it’s crucial to understand the role of protein, carbohydrates, and fats.

Balancing these three macronutrients is the foundation of proper nutrition for both recreational and intense training.

Protein and training

Slika izvora proteina pokraj osobe koja trči stepenicama koja pokazuje balans ishrane i treninga

Proteins are complex molecules made of amino acids — the building blocks of muscle, enzymes, hormones, and other essential components in the body.

How protein affects your training

Muscle recovery: After training, especially anaerobic training like lifting weights or bodyweight strength workouts, muscle fibers experience microscopic damage. Protein provides the amino acids needed to repair and grow them, a process known as muscle hypertrophy.
Maintaining muscle mass: For people trying to reduce body fat, adequate protein intake helps prevent muscle loss while in a calorie deficit.
Enzymes and hormones: Protein is involved in producing enzymes and hormones that regulate metabolism and energy use during training.

How much protein should you eat?

For recreational exercisers, the recommended intake is 1.2–2 g of protein per kilogram of body weight per day.

Daily recommended protein intake by body weight:

60 kg: 72 g – 120 g
80 kg: 96 g – 160 g
100 kg: 120 g – 200 g

Protein sources

Animal: Chicken, turkey, fish, eggs, dairy.
Plant-based: Lentils, chickpeas, beans, legumes, tofu, tempeh, nuts, seeds.

Carbohydrates and training

Slika ugljikohidrata u obliku paste pokraj osobe koja diže utege - balans ishrane i treninga

Carbohydrates are the body’s main energy source. They break down into glucose, which is used for immediate energy or stored as glycogen in muscles and the liver.

How carbohydrates affect your training

Energy: During aerobic and anaerobic activities (running, cycling, HIIT), the body uses glycogen for quick energy.
Endurance: Eating enough carbohydrates before training helps maintain stable energy levels and prevents early fatigue.
Recovery: After training, carbohydrate intake replenishes glycogen stores, supporting proper recovery and preparing you for the next session.

How many carbohydrates should you eat?

For recreational exercisers, the recommendation is 3–6 g of carbohydrates per kilogram of body weight daily, depending on activity level. High-intensity workouts may require more.

Carbohydrate sources

Complex carbs: Whole grains, brown rice, quinoa, oats, potatoes, sweet potatoes.
Simple carbs: Fruit (bananas, apples, berries), chocolate, honey, juices — ideal before or after training.

Fats and training

Na lijevoj strani izvori masti na desnoj dvije osobe koje voze biciklb

Fats are an essential macronutrient that provide the body with long-lasting energy. They help with the absorption of fat-soluble vitamins (A, D, E, K) and support the production of hormones such as testosterone, which is crucial for recovery and muscle growth.

We divide fats into saturated, unsaturated, and trans fats — with unsaturated fats offering the greatest health benefits.

1. Saturated fats (consume in moderation)

Butter
Coconut oil
Palm oil
Full-fat dairy products (cheese, cream, milk)
Red meat (beef, pork, lamb)
Poultry skin

2. Unsaturated fats (the healthiest options)

Monounsaturated fats:

Olive oil
Avocado
Almonds, hazelnuts, cashews

Polyunsaturated fats (including omega-3 and omega-6):

Fatty fish (salmon, mackerel, tuna, herring, sardines)
Chia seeds
Flaxseeds and flaxseed oil
Walnuts
Soybean and sunflower oil

3. Trans fats (avoid!)

Processed and industrial foods (doughnuts, cookies, cakes)
Margarine and products made with hydrogenated oils
Fast food (fries, breaded fried foods)
Snacks (chips, microwave popcorn)

How fats affect your training

Energy for long activities: During low to moderate intensity activities (such as long walks or swimming), the body uses fat as its primary energy source.
Hormonal support: Adequate fat intake helps maintain healthy hormone balance, which is essential for recovery and muscle building.
Inflammation: Unsaturated fats — especially omega-3 fatty acids — help reduce inflammation and ease muscle soreness after training.

How much fat should you eat?

It’s generally recommended that fats make up 20–35% of your total daily calorie intake, with a focus on unsaturated fats. Intake should always be balanced according to your fitness goals.

Sources of fats

Healthy fats: Olive oil, avocado, nut butters, fatty fish (salmon, tuna), chia seeds, flaxseeds.
Avoid: Trans fats and processed foods like margarine and industrial baked goods.

Proper nutrition before, during, and after training

Ilustracija obroka s obzirom na to je li obrok prije, za vrijeme, ili poslije treninga

Balanced nutrition before, during, and after training is essential for optimizing performance, maintaining energy, and speeding up recovery. Every meal and nutrient plays a specific role in the training cycle, and the approach varies depending on the type of activity, intensity, and your goals.

1. Before training: Fuel for optimal performance

A pre-workout meal provides the energy you need for your session and helps preserve muscle glycogen. Timing and food choice are key factors.

Timing and digestion:

Carbohydrates: Fast-digesting sources of energy, such as simple carbohydrates (banana, honey), break down in 30–60 minutes, while complex carbohydrates (oats, brown rice) take 2–3 hours.
Protein: Digests more slowly, around 2–3 hours. It’s not a primary energy source for training, but it provides amino acids that protect your muscles.
Fats: The slowest to digest (3–4 hours). Eating too much fat before training can slow digestion and cause discomfort.

Type of training and recommendations:

Short and intense workouts: Focus on simple carbohydrates 30–60 minutes before (for example, a banana with a little honey).
Long workouts and endurance cardio sessions: Combine complex carbohydrates and protein 2–3 hours before (for example, oats with yogurt).
Long-duration activities like marathons: Carb-loading 24–48 hours before supports fuller glycogen stores (pasta, rice, potatoes).

Examples of pre-workout meals:

Rice with vegetables (2–3 hours before)
Oatmeal with milk, honey, and a handful of nuts (2–3 hours before)
Wholegrain bread sandwich with turkey breast and lettuce (3–4 hours before)
Banana with peanut butter (4–5 hours before)
Low-fat, low-fiber energy bar (1 hour before)
A handful of dried fruit (such as dates or raisins) (1 hour before)

For more preworkout meals, take a peek at the list of 14 weight loss breakfast ideas.

During training: Maintaining energy and performance

During training, the goal is to maintain hydration and replenish the energy you’re using, especially during longer sessions.

Hydration:
Water is the foundation. However, for activities lasting longer than one hour, isotonic drinks containing electrolytes (sodium, potassium, magnesium) help replace minerals lost through sweat.

Carbohydrates:
For intense or long-duration workouts, simple sugars provide quick energy. This includes:

Energy gels
Banana, dates, or raisins
Glucose tablets or pure glucose (dextrose), which is often the best option because it breaks down quickly

Recommendation:
For activities longer than 90 minutes, aim for 30–60 g of carbohydrates per hour. This is an approximate guideline — the ideal amount depends on the activity type and your energy output.

After training: Recovery and regeneration

A post-workout meal helps restore glycogen stores, supports muscle regeneration, and reduces fatigue.

Protein:
Protein is key for muscle protein synthesis (MPS), the process of rebuilding and growing muscle.
Although the myth about a 40 g protein limit per meal is false (you can absorb more), 20–40 g of protein after training is optimal for most recreational athletes.

Carbohydrates:
Carbohydrates replenish glycogen stores, especially after high-intensity training.
After training, your body is in a state of increased insulin sensitivity, which supports nutrient uptake.

A 1:3 protein-to-carbohydrate ratio is a good general guideline for recovery (for example, 30 g protein + 90 g carbs).

Fats:
Many people believe that eating fats after a workout slows digestion and nutrient absorption. For certain types of fat, this can be true.
However, research on post-workout fat intake is limited.

It may be a good idea to limit fats right after training, but small amounts of fat will not hinder recovery, especially when they come along with protein (milk, Greek yogurt, high-protein cheeses).
And yes — you can sauté chicken in butter without guilt.

Timing:
You don’t need to eat immediately after your workout — the “anabolic window” lasts a few hours (2–3).
What matters is meeting your daily protein and calorie needs and not delaying your meal until you're overly hungry.

Type of activity and nutrition:

Anaerobic training (weightlifting): Focus on protein for muscle repair (for example, chicken breast with sweet potatoes).
Aerobic training (running, cycling): A combination of carbohydrates and protein (for example, a smoothie with banana, Greek yogurt, and honey).
Very intense HIIT training: Add a source of salt and minerals (for example, rice with chicken and vegetables).

Examples of post-workout meals:

Chicken with sweet potatoes and vegetables
Protein shake with banana and peanut butter
Salmon with quinoa and asparagus
Oatmeal with Greek yogurt and honey
Wholegrain pasta with tuna and olive oil
Omelet with vegetables and a slice of wholegrain bread

8 nutrition and training myths you should let go of

slika s prekriženim znakom mitova koja simbolizira mitove o ishrani i treningu

1. You have to give up all your favorite foods to lose weight.

This is one of the most common myths that scares people away from eating healthier. The truth is, you don’t have to give up your favorite foods to lose weight — the key is moderation and portion control.

In my meal plans, I always include my clients’ favorite foods, just in controlled amounts so they can stay balanced.
Enjoying a piece of chocolate or an occasional slice of pizza won’t ruin your progress.

We’re not Spartans. The goal is to build long-term habits you can maintain, not follow strict rules that only create, excuse my French, disgust toward change.

2. Grains like bread, pasta, and rice make you gain weight.

This myth comes from the idea that grain-based foods are inherently “bad.”
The truth? Foods like wholegrain bread, pasta, and brown rice are not the enemy.

What leads to weight gain is too many calories overall, and grains happen to be calorie-dense. Still, whole grains are rich in fiber, vitamins, and minerals, and they keep you full longer.

When eaten in proper portions and paired with protein and fats, grains can absolutely be part of a healthy diet.

And honestly, after a wholegrain meal, you're much less likely to demolish an entire Milka chocolate with a Monte pudding for dessert.

Although… I kind of want a Monte now. 😊

3. Gluten-free is a healthier choice.

A gluten-free diet is not automatically healthier for people who don’t have medical reasons to avoid gluten, such as celiac disease or gluten intolerance.

Gluten is a protein found in wheat, rye, and barley, and for most people, it’s completely safe.

Avoiding gluten without a real reason can actually lead to nutrient deficiencies. Research is still evolving, but removing gluten unnecessarily can cause your gut bacteria to “forget” how to handle it, which might make you more sensitive over time.

Plus, many gluten-free products contain more sugar and fat to improve taste.
If you don’t have gluten-related issues, there’s no need to avoid it.

4. Sweets make you gain weight.

This is partially true, but it’s not that black and white.

Sweets are typically high in sugar and calories, making them an easy energy source. The real problem is that they make you crave even more sweets, which makes it easy to overeat.

I notice many people avoiding “normal” sweets, then overeating “healthy desserts” with dates, not realizing that 100 g of dates has around 300 calories. Protein bars are another example. Many barely contain protein but always contain lots of sugar, artificial sweeteners, and fats.

If you’re going to enjoy something sweet, honestly… eat a Snickers and move on with your life with more satisfaction. (I’m not kidding!)

The key is portion control. Sometimes a small piece of a regular sweet is better than overeating the “healthy” alternatives.

5. You should avoid all fats to be healthy or lose weight.

This myth has been debunked long ago.

Fats are an essential part of a healthy diet. They support hormonal balance, brain health, and the absorption of vitamins A, D, E, and K.

Healthy fats (like those from avocados, olive oil, and nuts) can even help with weight loss because they keep you full longer.

Of course, fats are calorie-dense, so they’re worth controlling. But avoiding them completely? Absolutely not.

I even published an article on my blog about coconut and weight loss that explains the role of fats in more detail. Definitely give it a read!

6. Dairy products make you gain weight and are unhealthy.

Dairy often gets a bad reputation because of its fat content, but the reality is different.

Dairy products are an excellent source of high-quality protein, calcium, and vitamin D, all crucial for bone and muscle health.

Low-fat or fermented dairy products like Greek yogurt, cheese, and kefir can easily be part of a healthy diet. If you’re not lactose intolerant, there’s no reason to avoid dairy altogether.

7. You should train to “burn off” the calories you ate.

This is a huge misconception.

For example, 30 minutes of moderate-intensity running burns around 250 calories. A burek, on the other hand, can easily contain 800–1000 calories.
Eat that burek after your run and you’ve “compensated” for yourself, your neighbors, and their nieces too.

Trying to compensate calories with exercise usually leads to frustration because it’s much easier to eat calories than it is to burn them.

Training should be seen as a tool for improving fitness and health.
Nutrition is the tool for managing your calorie balance.

8. Lifting weights isn’t a good idea because you’ll “bulk up.”

This myth is completely false.

Strength training doesn’t just develop muscle definition, it also improves bone density, heart health, and metabolism.

To actually look “bulky,” you’d need a very high calorie intake, intense training, and usually a genetic predisposition. Most recreational lifters actually lose weight more easily because increased muscle mass boosts your metabolism.

By including weight training in your routine, you’re building a long-term foundation for a strong, healthy, functional body.

Meal plans based on your goal: Weight loss, weight gain, or maintenance

Meal plan for weight gain

A weight-gain meal plan is based on a calorie surplus, meaning you take in more calories than you burn throughout the day.
The goal is to gradually increase body weight while focusing on quality sources of protein, carbohydrates, and healthy fats.

It’s important to note that there is no universal meal plan that works for everyone.
Food quantity, macronutrient ratios, and the pace of progress depend on individual factors such as metabolism, activity level, current weight, and health status.

This is why, although you can find plenty of sample plans online, what works for one person may not work for another. The best approach is a personalized plan that considers your specific goals and progress pace.

One day of eating

Energy: 2000–2200 kcal
In this example, the person has about 400 kcal of flexible calories to use however they like.

Breakfast:

Oatmeal with apple and walnuts (630 kcal)

80 g oats (300 kcal)
1 medium apple, sliced (80 kcal)
1 tbsp ground walnuts (60 kcal)
1 tbsp honey (60 kcal)
250 ml milk (130 kcal)

Preparation:
Cook oats in milk until soft. Add sliced apple, ground walnuts, and honey.

Lunch:

Veal with roasted potatoes and peas (600 kcal)

150 g veal steaks (200 kcal)
200 g roasted potatoes (160 kcal)
150 g peas (120 kcal)
1 tbsp olive oil (120 kcal)

Preparation:
Season the veal and pan-sear with a little oil. Cut potatoes into cubes, salt, and roast in the oven. Serve with peas.

Dinner:

Wholegrain sandwich with chicken and avocado (485 kcal)

2 slices wholegrain bread (160 kcal)
100 g chicken breast (165 kcal)
1/2 avocado (120 kcal)
1 tbsp Greek yogurt (40 kcal)

Preparation:
Cook the chicken breast and slice into strips. Spread yogurt on the bread, add avocado and chicken.

Meal plan for weight loss

A weight-loss meal plan is based on a calorie deficit, meaning you consume fewer calories than you burn.
The goal is sustainable fat loss while preserving muscle mass — not starving yourself.

The amount of food, weight-loss speed, and food choices vary between individuals depending on metabolism, weight, BMI, activity level, and health status.

One day of eating

Energy: 1400–1600 kcal
This plan also includes 400 flexible kcal the person can use as they wish.

Breakfast:

Oatmeal with Greek yogurt and blueberries (320 kcal)

50 g oats (180 kcal)
100 g Greek yogurt 2% (60 kcal)
50 g blueberries (30 kcal)
1 tsp honey (10 g, 50 kcal)

Preparation:
Mix oats with yogurt and blueberries the night before. Add honey, stir, and refrigerate overnight.

Lunch:

Veal with vegetable soup (450 kcal)

200 ml clear vegetable broth (20 kcal)
120 g veal (120 kcal)
100 g potatoes (80 kcal)
50 g zucchini (10 kcal)
50 g peas (40 kcal)
1 tsp olive oil (5 ml, 45 kcal)

Preparation:
Cook a soup using your favorite vegetables (onion, carrot, celery). Season the veal and sauté it with zucchini and peas in a little oil. Slice the cooked potatoes and serve alongside.

Dinner:

Tuna salad with egg (310 kcal)

80 g tuna in water (80 kcal)
1 boiled egg (80 kcal)
50 g lettuce (10 kcal)
50 g cucumber (10 kcal)
1 tsp olive oil (45 kcal)
20 g wholegrain bread (85 kcal)

Preparation:
Mix tuna, chopped egg, lettuce, and cucumber. Drizzle with oil and serve with bread.

Meal plan for weight maintenance

A maintenance meal plan is based on calorie balance, meaning you take in roughly the same number of calories as you burn.
The focus is on nutritious foods that improve overall diet quality and reduce “empty calorie” intake.