Whether your fitness goal is building muscle, burning fat or boosting endurance, the good news is that you can achieve it by eating the same quality proteins, carbohydrates and healthy fats from whole, unprocessed sources that you should be already. (You are, right?) Just in different amounts.
“It’s a case of changing a couple of variables and trying to keep everything else consistent so you can monitor the results,” says Mr Matt Gardner (mattgardnernutrition.com), former performance nutritionist for Premiership rugby club Worcester Warriors, who now runs his own consultancy for active individuals.
First off, you’ll need to calculate your daily calorie requirements via an app or website (Mr Gardner suggests the Total Daily Energy Expenditure Calculator), adjust your intake depending on your goal and track your progress. You’ll also need to become familiar with your kitchen and bathroom scales. Admittedly, this may not be as appealing as the latest fad diet. “But it really works,” adds Mr Gardner.