Nutrition Basics

Understanding nutrition is the foundation of any fitness goal. Whether you want to build muscle, lose fat, or just feel healthier, learning how food works gives you control over your results.

Macronutrients Explained

• Protein: Builds and repairs muscle, keeps you full.
• Carbs: Main source of energy for workouts and daily activity.
• Fats: Supports hormones, brain function, and recovery.

How to Read a Nutrition Label

• Check serving size first — everything is based on that amount.
• Look at calories per serving to understand energy intake.
• Focus on protein, fiber, fats, and added sugars.

Simple Balanced Plate

• ½ plate veggies (volume + nutrients)
• ¼ plate protein (chicken, eggs, fish, beef, tofu)
• ¼ plate carbs (rice, potatoes, pasta, oats)
• Add healthy fats (avocado, olive oil, nuts)

Healthy Snack Ideas

• Greek yogurt with fruit
• Protein shake + banana
• Rice cakes with peanut butter
• Tuna packet with crackers

Hydration Basics

• Drink consistently throughout the day.
• Aim for clear or light-yellow urine.
• Hydration improves energy, training, and digestion.