{"id":2826,"date":"2023-04-26T09:45:25","date_gmt":"2023-04-26T09:45:25","guid":{"rendered":"https:\/\/atp.fitness\/ae\/?p=2826"},"modified":"2023-12-11T14:06:13","modified_gmt":"2023-12-11T14:06:13","slug":"nutrition-basics-for-beginners-explained-by-professionals","status":"publish","type":"post","link":"https:\/\/atp.fitness\/ae\/blog\/nutrition-basics-for-beginners-explained-by-professionals\/","title":{"rendered":"Nutrition basics for beginners explained by professionals"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"2826\" class=\"elementor elementor-2826\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-42b1b72 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"42b1b72\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-f3bec16\" data-id=\"f3bec16\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-28ba3ce elementor-widget elementor-widget-theme-post-title elementor-page-title elementor-widget-heading\" data-id=\"28ba3ce\" data-element_type=\"widget\" data-widget_type=\"theme-post-title.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Nutrition basics for beginners explained by professionals<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-aac881b elementor-widget elementor-widget-text-editor\" data-id=\"aac881b\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-8904a3e elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"8904a3e\" data-element_type=\"section\"><div class=\"elementor-container elementor-column-gap-default\"><div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-6d89e4b\" data-id=\"6d89e4b\" data-element_type=\"column\"><div class=\"elementor-widget-wrap elementor-element-populated\"><div class=\"elementor-element elementor-element-c9cade5 elementor-widget elementor-widget-heading\" data-id=\"c9cade5\" data-element_type=\"widget\" data-widget_type=\"heading.default\"><div class=\"elementor-widget-container\"><h2 class=\"elementor-heading-title elementor-size-default\">What will you learn from this article (a 15 minute read):<\/h2><\/div><\/div><\/div><\/div><\/div><\/section><section class=\"elementor-section elementor-top-section elementor-element elementor-element-fc05c27 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"fc05c27\" data-element_type=\"section\"><div class=\"elementor-container elementor-column-gap-default\"><div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-e8fe525\" data-id=\"e8fe525\" data-element_type=\"column\"><div class=\"elementor-widget-wrap elementor-element-populated\"><div class=\"elementor-element elementor-element-1a35601 elementor-widget elementor-widget-text-editor\" data-id=\"1a35601\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\"><div class=\"elementor-widget-container\"><ul><li><a href=\"https:\/\/atppersonaltrainingblog.com\/en\/nutrition-basics-for-beginners-explained\/#calories-and-energy-balance\">The meaning of \u2018calories\u2019 and \u2018energy balance\u2019<\/a><\/li><li><a href=\"https:\/\/atppersonaltrainingblog.com\/en\/nutrition-basics-for-beginners-explained\/#macronutrients\">What macros are and why they matter<\/a><\/li><li><a href=\"https:\/\/atppersonaltrainingblog.com\/en\/nutrition-basics-for-beginners-explained\/#alcohol-nutrition\">How to factor in alcohol<\/a><\/li><li><a href=\"https:\/\/atppersonaltrainingblog.com\/en\/nutrition-basics-for-beginners-explained\/#micronutrients\">What micronutrients are and in which foods to find them<\/a><\/li><li><a href=\"https:\/\/atppersonaltrainingblog.com\/en\/nutrition-basics-for-beginners-explained\/#the-importance-of-water\">The importance of water<\/a><\/li><li><a href=\"https:\/\/atppersonaltrainingblog.com\/en\/nutrition-basics-for-beginners-explained\/#nutrient-timing\">The significance of nutrient timing<\/a><\/li><li><a href=\"https:\/\/atppersonaltrainingblog.com\/en\/nutrition-basics-for-beginners-explained\/#supplements-for-nutrition\">Which supplements should you use<\/a><\/li><li><a href=\"https:\/\/atppersonaltrainingblog.com\/en\/nutrition-basics-for-beginners-explained\/#building-a-nutrition-plan\">Basics of building a nutrition plan<\/a><\/li><\/ul><\/div><\/div><\/div><\/div><\/div><\/section><section class=\"elementor-section elementor-top-section elementor-element elementor-element-23760a2 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"23760a2\" data-element_type=\"section\"><div class=\"elementor-container elementor-column-gap-default\"><div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-2403225\" data-id=\"2403225\" data-element_type=\"column\"><div class=\"elementor-widget-wrap elementor-element-populated\"><div class=\"elementor-element elementor-element-e76d7fc elementor-widget elementor-widget-text-editor\" data-id=\"e76d7fc\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\"><div class=\"elementor-widget-container\">In order to be successful at anything, you need to have an understanding of the subject (and of course it helps if you have an interest in it too).\u00a0 The subject of nutrition is no different, but with everyone from social media influencers to weight loss \u2018gurus\u2019 chiming in with their opinions, many of which have no basis in science, it can be confusing to know what is true and what is nonsense.<\/div><\/div><\/div><\/div><\/div><\/section><section class=\"elementor-section elementor-top-section elementor-element elementor-element-45dcd50 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"45dcd50\" data-element_type=\"section\"><div class=\"elementor-container elementor-column-gap-default\"><div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-2189fd0\" data-id=\"2189fd0\" data-element_type=\"column\"><div class=\"elementor-widget-wrap elementor-element-populated\"><div class=\"elementor-element elementor-element-5390c06 elementor-widget elementor-widget-text-editor\" data-id=\"5390c06\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\"><div class=\"elementor-widget-container\">If you want to succeed at your body composition goals, whether that means losing fat, gaining muscle or even just making sure you are fueling your body properly for a healthy life, you will need to know the answer to questions such as, \u201cWhat should I eat?\u201d, \u201cHow much should I eat?\u201d and \u201cWhen\/how many times a day should I eat?\u201d<\/div><\/div><\/div><\/div><\/div><\/section><section class=\"elementor-section elementor-top-section elementor-element elementor-element-1df61cd elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"1df61cd\" data-element_type=\"section\"><div class=\"elementor-container elementor-column-gap-default\"><div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-bf109be\" data-id=\"bf109be\" data-element_type=\"column\"><div class=\"elementor-widget-wrap elementor-element-populated\"><div class=\"elementor-element elementor-element-7bc765b elementor-widget elementor-widget-text-editor\" data-id=\"7bc765b\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\"><div class=\"elementor-widget-container\">At ATP Personal Training , we help clients learn the answers to those questions and many more.\u00a0 Read on to learn what nutrition means and how you can build your own plan in line with your own individual goals.<\/div><\/div><\/div><\/div><\/div><\/section>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-859c48a elementor-widget elementor-widget-image\" data-id=\"859c48a\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"768\" height=\"714\" src=\"https:\/\/atp.fitness\/ae\/wp-content\/uploads\/sites\/25\/2023\/04\/Jerome-working-out-at-ATP-Personal-Training-768x714-1.jpg\" class=\"attachment-large size-large wp-image-2820\" alt=\"\" srcset=\"https:\/\/atp.fitness\/ae\/wp-content\/uploads\/sites\/25\/2023\/04\/Jerome-working-out-at-ATP-Personal-Training-768x714-1.jpg 768w, https:\/\/atp.fitness\/ae\/wp-content\/uploads\/sites\/25\/2023\/04\/Jerome-working-out-at-ATP-Personal-Training-768x714-1-300x279.jpg 300w, https:\/\/atp.fitness\/ae\/wp-content\/uploads\/sites\/25\/2023\/04\/Jerome-working-out-at-ATP-Personal-Training-768x714-1-150x139.jpg 150w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d2ef0c9 elementor-widget elementor-widget-text-editor\" data-id=\"d2ef0c9\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-e585ea4 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"e585ea4\" data-element_type=\"section\"><div class=\"elementor-container elementor-column-gap-default\"><div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-88be422\" data-id=\"88be422\" data-element_type=\"column\"><div class=\"elementor-widget-wrap elementor-element-populated\"><div class=\"elementor-element elementor-element-610d161 elementor-widget elementor-widget-text-editor\" data-id=\"610d161\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\"><div class=\"elementor-widget-container\">Nutrition is a vast subject, a rabbit hole that you can go down and become completely lost.\u00a0 Our first piece of advice is: keep it simple.\u00a0 The more straightforward your approach (and this actually goes for anything), the easier it will be for you to follow and the less likely you will be to give up.<\/div><\/div><\/div><\/div><\/div><\/section><section class=\"elementor-section elementor-top-section elementor-element elementor-element-b22d31b elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"b22d31b\" data-element_type=\"section\"><div class=\"elementor-container elementor-column-gap-default\"><div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-d0b8a85\" data-id=\"d0b8a85\" data-element_type=\"column\"><div class=\"elementor-widget-wrap elementor-element-populated\"><div class=\"elementor-element elementor-element-e8f1d71 elementor-widget elementor-widget-text-editor\" data-id=\"e8f1d71\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\"><div class=\"elementor-widget-container\">What will teach you more about nutrition than anything else is your own experience; for you to follow a certain approach for an extended period of time and note how you feel, how you sleep, what your mood is like and how you perform at work and at the gym.\u00a0 But how many different approaches are there?\u00a0 Should you start with High carb or low carb?\u00a0 What about insulin?\u00a0 And what about your macros?<\/div><\/div><\/div><\/div><\/div><\/section><section class=\"elementor-section elementor-top-section elementor-element elementor-element-beb1745 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"beb1745\" data-element_type=\"section\"><div class=\"elementor-container elementor-column-gap-default\"><div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-538e6ce\" data-id=\"538e6ce\" data-element_type=\"column\"><div class=\"elementor-widget-wrap elementor-element-populated\"><div class=\"elementor-element elementor-element-79e0dd2 elementor-widget elementor-widget-text-editor\" data-id=\"79e0dd2\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\"><div class=\"elementor-widget-container\">For the uninitiated, \u2018macros\u2019, or macronutrients, are the nutrients that we need in more substantial quantities; in other words protein, carbohydrates and fat. We\u2019ll go through each in more detail but when it comes to fat loss, muscle gain or even maintaining your weight, macros and their ratios actually come second in importance. The infographic below shows a pyramid of nutritional priorities for success, regardless of your nutrition goal:<\/div><\/div><\/div><\/div><\/div><\/section>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-267b0a5 elementor-widget elementor-widget-image\" data-id=\"267b0a5\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"768\" height=\"593\" src=\"https:\/\/atp.fitness\/ae\/wp-content\/uploads\/sites\/25\/2023\/04\/Nutrient-priorities-768x593-1.jpg\" class=\"attachment-large size-large wp-image-2829\" alt=\"\" srcset=\"https:\/\/atp.fitness\/ae\/wp-content\/uploads\/sites\/25\/2023\/04\/Nutrient-priorities-768x593-1.jpg 768w, https:\/\/atp.fitness\/ae\/wp-content\/uploads\/sites\/25\/2023\/04\/Nutrient-priorities-768x593-1-300x232.jpg 300w, https:\/\/atp.fitness\/ae\/wp-content\/uploads\/sites\/25\/2023\/04\/Nutrient-priorities-768x593-1-150x116.jpg 150w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ad36464 elementor-widget elementor-widget-text-editor\" data-id=\"ad36464\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5534ddb elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5534ddb\" data-element_type=\"section\"><div class=\"elementor-container elementor-column-gap-default\"><div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-e5f7dd4\" data-id=\"e5f7dd4\" data-element_type=\"column\"><div class=\"elementor-widget-wrap elementor-element-populated\"><div id=\"calories-and-energy-balance\" class=\"elementor-element elementor-element-10ba914 elementor-widget elementor-widget-heading\" data-id=\"10ba914\" data-element_type=\"widget\" data-widget_type=\"heading.default\"><div class=\"elementor-widget-container\"><h2 class=\"elementor-heading-title elementor-size-default\">Calories and Energy Balance<\/h2><\/div><\/div><\/div><\/div><\/div><\/section><section class=\"elementor-section elementor-top-section elementor-element elementor-element-500be8f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"500be8f\" data-element_type=\"section\"><div class=\"elementor-container elementor-column-gap-default\"><div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-2235ac1\" data-id=\"2235ac1\" data-element_type=\"column\"><div class=\"elementor-widget-wrap elementor-element-populated\"><div class=\"elementor-element elementor-element-4ee2f47 elementor-widget elementor-widget-text-editor\" data-id=\"4ee2f47\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\"><div class=\"elementor-widget-container\"><p>You may have memories of your parents or even grandparents \u2018going on a diet\u2019 and counting their calories, which are the units of energy contained in food.\u00a0 As old fashioned as it sounds, they were on to something!\u00a0 Simply put:<\/p><ul><li>If you want to lose weight you must burn more calories than you consume.<\/li><li>If you want to gain weight then you must consume more calories than you burn.<\/li><\/ul><\/div><\/div><\/div><\/div><\/div><\/section><section class=\"elementor-section elementor-top-section elementor-element elementor-element-db6116d elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"db6116d\" data-element_type=\"section\"><div class=\"elementor-container elementor-column-gap-default\"><div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-e600045\" data-id=\"e600045\" data-element_type=\"column\"><div class=\"elementor-widget-wrap elementor-element-populated\"><div class=\"elementor-element elementor-element-e50017b elementor-widget elementor-widget-text-editor\" data-id=\"e50017b\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\"><div class=\"elementor-widget-container\">There are no \u201cwhat ifs\u201d or \u201cbuts\u201d here.\u00a0 If someone tells you they are eating fewer calories than they are burning but they aren\u2019t losing weight then they are either eating more than they think or burning less than they think.\u00a0 Unfortunately it takes more than one spin class to burn off the calories from 4 hours of champagne brunch, as much as we all wish that wasn\u2019t the case.<\/div><\/div><\/div><\/div><\/div><\/section><section class=\"elementor-section elementor-top-section elementor-element elementor-element-664e7fd elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"664e7fd\" data-element_type=\"section\"><div class=\"elementor-container elementor-column-gap-default\"><div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-66d69aa\" data-id=\"66d69aa\" data-element_type=\"column\"><div class=\"elementor-widget-wrap elementor-element-populated\"><div class=\"elementor-element elementor-element-5b697ab elementor-widget elementor-widget-text-editor\" data-id=\"5b697ab\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\"><div class=\"elementor-widget-container\">There are various ways to estimate how many calories your body needs to maintain, lose or gain weight, but ultimately the most important take-home here is to understand that CICO (calories in, calories out) dictates your outcome.\u00a0 If you want to eat cake and lose weight then you can do so, but you will need to increase your activity level to a point that might make you think twice about a second helping\u2026<\/div><\/div><\/div><\/div><\/div><\/section><section class=\"elementor-section elementor-top-section elementor-element elementor-element-dfd1efc elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"dfd1efc\" data-element_type=\"section\"><div class=\"elementor-container elementor-column-gap-default\"><div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-a6b4e24\" data-id=\"a6b4e24\" data-element_type=\"column\"><div class=\"elementor-widget-wrap elementor-element-populated\"><div class=\"elementor-element elementor-element-8f468fe elementor-widget elementor-widget-image\" data-id=\"8f468fe\" data-element_type=\"widget\" data-widget_type=\"image.default\"><div class=\"elementor-widget-container\">\u00a0<\/div><\/div><\/div><\/div><\/div><\/section>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0d640ae elementor-widget elementor-widget-image\" data-id=\"0d640ae\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"768\" height=\"501\" src=\"https:\/\/atp.fitness\/ae\/wp-content\/uploads\/sites\/25\/2023\/04\/Cake-to-eat-or-not-to-eat-768x501-1.jpg\" class=\"attachment-large size-large wp-image-2830\" alt=\"\" srcset=\"https:\/\/atp.fitness\/ae\/wp-content\/uploads\/sites\/25\/2023\/04\/Cake-to-eat-or-not-to-eat-768x501-1.jpg 768w, https:\/\/atp.fitness\/ae\/wp-content\/uploads\/sites\/25\/2023\/04\/Cake-to-eat-or-not-to-eat-768x501-1-300x196.jpg 300w, https:\/\/atp.fitness\/ae\/wp-content\/uploads\/sites\/25\/2023\/04\/Cake-to-eat-or-not-to-eat-768x501-1-150x98.jpg 150w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-823f46e elementor-widget elementor-widget-text-editor\" data-id=\"823f46e\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-b558e16 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"b558e16\" data-element_type=\"section\"><div class=\"elementor-container elementor-column-gap-default\"><div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-1417ffa\" data-id=\"1417ffa\" data-element_type=\"column\"><div class=\"elementor-widget-wrap elementor-element-populated\"><div class=\"elementor-element elementor-element-51525bd elementor-widget elementor-widget-text-editor\" data-id=\"51525bd\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\"><div class=\"elementor-widget-container\">Another acronym beloved by the fitness industry is NEAT. NEAT stands for Non-Exercise Activity Thermogenesis and it refers to the calories you burn often without even realising. Fidgeting, walking to the bathroom, gardening and cleaning the house would all count as NEAT.<\/div><\/div><\/div><\/div><\/div><\/section><section class=\"elementor-section elementor-top-section elementor-element elementor-element-9b1826f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"9b1826f\" data-element_type=\"section\"><div class=\"elementor-container elementor-column-gap-default\"><div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-29a05b7\" data-id=\"29a05b7\" data-element_type=\"column\"><div class=\"elementor-widget-wrap elementor-element-populated\"><div class=\"elementor-element elementor-element-64fac7a elementor-widget elementor-widget-text-editor\" data-id=\"64fac7a\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\"><div class=\"elementor-widget-container\">With this in mind you can see that a person who is very sedentary (taxi to work, desk job for 8 hours, taxi home, evenings in front of the TV with takeaway food) would burn far fewer calories through NEAT than a more active person (habitually walks or cycles to work, works for example as a waiter or waitress on their feet all day, stands up to cook for the family when home and maybe only sits down for an hour or two in the evenings).<\/div><\/div><\/div><\/div><\/div><\/section><section class=\"elementor-section elementor-top-section elementor-element elementor-element-2e970ed elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2e970ed\" data-element_type=\"section\"><div class=\"elementor-container elementor-column-gap-default\"><div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-610cc23\" data-id=\"610cc23\" data-element_type=\"column\"><div class=\"elementor-widget-wrap elementor-element-populated\"><div class=\"elementor-element elementor-element-65f25c5 elementor-widget elementor-widget-text-editor\" data-id=\"65f25c5\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\"><div class=\"elementor-widget-container\"><p>Increasing your NEAT through healthy habits such as walking to work or always taking the stairs instead of the elevator is a great way to burn more calories during the day, every single day.\u00a0 Many of our clients also claim it\u2019s the secret weapon to sustaining their fat loss and cementing their healthy habits.<\/p><\/div><\/div><\/div><\/div><\/div><\/section><section class=\"elementor-section elementor-top-section elementor-element elementor-element-7174aa7 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"7174aa7\" data-element_type=\"section\"><div class=\"elementor-container elementor-column-gap-default\"><div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-735bc2c\" data-id=\"735bc2c\" data-element_type=\"column\"><div class=\"elementor-widget-wrap elementor-element-populated\"><div id=\"macronutrients\" class=\"elementor-element elementor-element-cb0d4b9 elementor-widget elementor-widget-heading\" data-id=\"cb0d4b9\" data-element_type=\"widget\" data-widget_type=\"heading.default\"><div class=\"elementor-widget-container\"><h2 class=\"elementor-heading-title elementor-size-default\">Macronutrients<\/h2><\/div><\/div><\/div><\/div><\/div><\/section><section class=\"elementor-section elementor-top-section elementor-element elementor-element-9de8aa4 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"9de8aa4\" data-element_type=\"section\"><div class=\"elementor-container elementor-column-gap-default\"><div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-b00ea1c\" data-id=\"b00ea1c\" data-element_type=\"column\"><div class=\"elementor-widget-wrap elementor-element-populated\"><div class=\"elementor-element elementor-element-8f28cb4 elementor-widget elementor-widget-text-editor\" data-id=\"8f28cb4\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\"><div class=\"elementor-widget-container\"><p>With the exception of water, everything that we consume is a combination of one or more of the 3 macronutrients.\u00a0 In fact, very few foods contain only one.\u00a0 We generally classify foods as a specific macronutrient type based on the one that contributes the most calories to the overall calorific value of that food.\u00a0 Here are some examples:<\/p><\/div><\/div><\/div><\/div><\/div><\/section><section class=\"elementor-section elementor-top-section elementor-element elementor-element-239c414 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"239c414\" data-element_type=\"section\"><div class=\"elementor-container elementor-column-gap-default\"><div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-4897c96\" data-id=\"4897c96\" data-element_type=\"column\"><div class=\"elementor-widget-wrap elementor-element-populated\"><div class=\"elementor-element elementor-element-e0b1f51 elementor-widget elementor-widget-text-editor\" data-id=\"e0b1f51\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\"><div class=\"elementor-widget-container\"><p>Chicken breast<br \/>Classification \u2013 protein<br \/>Trace nutrient \u2013 fat<\/p><p>Sweet potato<br \/>Classification \u2013 carbohydrate<br \/>Trace nutrient \u2013 protein<\/p><p>Streaky Bacon<br \/>Classification \u2013 fat<br \/>Secondary classification \u2013 protein<br \/>Trace nutrient \u2013 carbs<\/p><\/div><\/div><\/div><\/div><\/div><\/section><section class=\"elementor-section elementor-top-section elementor-element elementor-element-8ab3de4 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"8ab3de4\" data-element_type=\"section\"><div class=\"elementor-container elementor-column-gap-default\"><div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-d3ab877\" data-id=\"d3ab877\" data-element_type=\"column\"><div class=\"elementor-widget-wrap elementor-element-populated\"><div class=\"elementor-element elementor-element-b67909d elementor-widget elementor-widget-heading\" data-id=\"b67909d\" data-element_type=\"widget\" data-widget_type=\"heading.default\"><div class=\"elementor-widget-container\"><h3 class=\"elementor-heading-title elementor-size-default\">Now let\u2019s briefly look at each macro in more detail:<\/h3><\/div><\/div><\/div><\/div><\/div><\/section><section class=\"elementor-section elementor-top-section elementor-element elementor-element-4fc3225 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4fc3225\" data-element_type=\"section\"><div class=\"elementor-container elementor-column-gap-default\"><div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-cf3cc06\" data-id=\"cf3cc06\" data-element_type=\"column\"><div class=\"elementor-widget-wrap elementor-element-populated\"><div class=\"elementor-element elementor-element-9096ee2 elementor-widget elementor-widget-heading\" data-id=\"9096ee2\" data-element_type=\"widget\" data-widget_type=\"heading.default\"><div class=\"elementor-widget-container\"><h3 class=\"elementor-heading-title elementor-size-default\">Protein<\/h3><\/div><\/div><\/div><\/div><\/div><\/section><section class=\"elementor-section elementor-top-section elementor-element elementor-element-f495dc2 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"f495dc2\" data-element_type=\"section\"><div class=\"elementor-container elementor-column-gap-default\"><div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-3209a13\" data-id=\"3209a13\" data-element_type=\"column\"><div class=\"elementor-widget-wrap elementor-element-populated\"><div class=\"elementor-element elementor-element-6c12955 elementor-widget elementor-widget-text-editor\" data-id=\"6c12955\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\"><div class=\"elementor-widget-container\"><ul><li>Maintaining energy balance and consuming adequate protein are the 2 main goals of any good nutrition plan<\/li><li>Each gram of protein contains 4 kcal*<\/li><li>Proteins are collections of amino acids. Each amino acid plays a different role in the body.<\/li><li>If you talk about 100g of protein, that does not mean 100g of chicken breast. 100g of chicken breast contains about 25g protein, in addition to water, fat, trace minerals etc.<\/li><li>There are lean proteins (including skinless chicken breast, white fish, egg whites) and fatty proteins (such as oily fish, lamb, pork belly etc)<\/li><li>Plant-based protein sources such as tofu and soy products are often not as easily absorbed by the body as animal proteins<\/li><\/ul><\/div><\/div><\/div><\/div><\/div><\/section><section class=\"elementor-section elementor-top-section elementor-element elementor-element-3d191b8 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"3d191b8\" data-element_type=\"section\"><div class=\"elementor-container elementor-column-gap-default\"><div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-ab44885\" data-id=\"ab44885\" data-element_type=\"column\"><div class=\"elementor-widget-wrap elementor-element-populated\"><div class=\"elementor-element elementor-element-4eede3b elementor-widget elementor-widget-heading\" data-id=\"4eede3b\" data-element_type=\"widget\" data-widget_type=\"heading.default\"><div class=\"elementor-widget-container\"><h3 class=\"elementor-heading-title elementor-size-default\">Fat<\/h3><\/div><\/div><\/div><\/div><\/div><\/section><section class=\"elementor-section elementor-top-section elementor-element elementor-element-4777fd1 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4777fd1\" data-element_type=\"section\"><div class=\"elementor-container elementor-column-gap-default\"><div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-bcdf86d\" data-id=\"bcdf86d\" data-element_type=\"column\"><div class=\"elementor-widget-wrap elementor-element-populated\"><div class=\"elementor-element elementor-element-53655b5 elementor-widget elementor-widget-text-editor\" data-id=\"53655b5\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\"><div class=\"elementor-widget-container\"><ul><li>Each gram of fat contains 9kcal* (more than double protein and carbs which is why even \u2018good\u2019 fats such as avocado or olive oil can quickly inflate our total calories for the day)<\/li><li>Dietary fat is the most energy-rich food source available. The body breaks down fat into fatty acids.<\/li><li>Like protein, some fats are essential for optimal health<\/li><li>Sources include: nuts, avocado, olives, dark chocolate, butter, coconut oil, cheese, fatty meat<\/li><\/ul><\/div><\/div><\/div><\/div><\/div><\/section><section class=\"elementor-section elementor-top-section elementor-element elementor-element-6769570 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"6769570\" data-element_type=\"section\"><div class=\"elementor-container elementor-column-gap-default\"><div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-2236a41\" data-id=\"2236a41\" data-element_type=\"column\"><div class=\"elementor-widget-wrap elementor-element-populated\"><div class=\"elementor-element elementor-element-40dc220 elementor-widget elementor-widget-heading\" data-id=\"40dc220\" data-element_type=\"widget\" data-widget_type=\"heading.default\"><div class=\"elementor-widget-container\"><h3 class=\"elementor-heading-title elementor-size-default\">Carbohydrates<\/h3><\/div><\/div><\/div><\/div><\/div><\/section><section class=\"elementor-section elementor-top-section elementor-element elementor-element-3c725ab elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"3c725ab\" data-element_type=\"section\"><div class=\"elementor-container elementor-column-gap-default\"><div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-5c1e684\" data-id=\"5c1e684\" data-element_type=\"column\"><div class=\"elementor-widget-wrap elementor-element-populated\"><div class=\"elementor-element elementor-element-95947be elementor-widget elementor-widget-text-editor\" data-id=\"95947be\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\"><div class=\"elementor-widget-container\"><ul><li>Each gram of carbohydrate contains 4kcal*<\/li><li>\u2018Carbohydrate\u2019 covers an extremely broad category, but there are 2 main types; complex carbohydrates (starches), found in foods like bread, rice, pasta and potatoes, and simple carbohydrates (sugars), which includes the naturally occurring sugars in fruit and dairy products as well as the kind of sugar we spoon into our coffee or that is added to foods and soft drinks)<\/li><li>Although in the modern diet they make up the bulk of many people\u2019s energy consumption, carbs are not actually essential for the physiological function of the body (amino acids and fatty acids are)<\/li><li>Carbohydrates provide micronutrients, phytonutrients (a beneficial nutrient found in plants) and fibre<\/li><\/ul><\/div><\/div><\/div><\/div><\/div><\/section>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-93f93fa elementor-widget elementor-widget-text-editor\" data-id=\"93f93fa\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>*Note: we talk about calories, but technically we should be referring to kilocalories or kCal. Everyone uses these interchangeably, but when you see 100kCal on food packaging or in a macros listing it means 100 calories in laymans\u2019 terms.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1a2d0a3 elementor-widget elementor-widget-image\" data-id=\"1a2d0a3\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"768\" height=\"480\" src=\"https:\/\/atp.fitness\/ae\/wp-content\/uploads\/sites\/25\/2023\/04\/A-word-about-alcohol-768x480-1.jpg\" class=\"attachment-large size-large wp-image-2831\" alt=\"\" srcset=\"https:\/\/atp.fitness\/ae\/wp-content\/uploads\/sites\/25\/2023\/04\/A-word-about-alcohol-768x480-1.jpg 768w, https:\/\/atp.fitness\/ae\/wp-content\/uploads\/sites\/25\/2023\/04\/A-word-about-alcohol-768x480-1-300x188.jpg 300w, https:\/\/atp.fitness\/ae\/wp-content\/uploads\/sites\/25\/2023\/04\/A-word-about-alcohol-768x480-1-150x94.jpg 150w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ef6333c elementor-widget elementor-widget-text-editor\" data-id=\"ef6333c\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-3e294b5 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"3e294b5\" data-element_type=\"section\"><div class=\"elementor-container elementor-column-gap-default\"><div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-7c8bdc6\" data-id=\"7c8bdc6\" data-element_type=\"column\"><div class=\"elementor-widget-wrap elementor-element-populated\"><div id=\"alcohol-nutrition\" class=\"elementor-element elementor-element-ee16d15 elementor-widget elementor-widget-heading\" data-id=\"ee16d15\" data-element_type=\"widget\" data-widget_type=\"heading.default\"><div class=\"elementor-widget-container\"><h2 class=\"elementor-heading-title elementor-size-default\">A word about alcohol&#8230;<\/h2><\/div><\/div><\/div><\/div><\/div><\/section><section class=\"elementor-section elementor-top-section elementor-element elementor-element-674ec3e elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"674ec3e\" data-element_type=\"section\"><div class=\"elementor-container elementor-column-gap-default\"><div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-1420ef3\" data-id=\"1420ef3\" data-element_type=\"column\"><div class=\"elementor-widget-wrap elementor-element-populated\"><div class=\"elementor-element elementor-element-104beec elementor-widget elementor-widget-text-editor\" data-id=\"104beec\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\"><div class=\"elementor-widget-container\">Although many of us enjoy an alcoholic drink from time to time, most of us are aware that it isn\u2019t exactly good for us.\u00a0 At ATP Personal Training we have many clients who successfully abstain from alcohol while making their initial lifestyle and healthy habit changes, but in most cases they are unlikely to stop drinking forever.<\/div><\/div><\/div><\/div><\/div><\/section><section class=\"elementor-section elementor-top-section elementor-element elementor-element-e7c4cfc elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"e7c4cfc\" data-element_type=\"section\"><div class=\"elementor-container elementor-column-gap-default\"><div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-4aee4b7\" data-id=\"4aee4b7\" data-element_type=\"column\"><div class=\"elementor-widget-wrap elementor-element-populated\"><div class=\"elementor-element elementor-element-89b9c84 elementor-widget elementor-widget-text-editor\" data-id=\"89b9c84\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\"><div class=\"elementor-widget-container\">Indeed, alcohol plays a key role in many of our special occasions and business functions and, unless your peers are aware that you don\u2019t drink for religious reasons, you might be on the receiving end of a raised eyebrow or two if you politely decline a glass of champagne or announce that you have decided to become teetotal. <a href=\"https:\/\/atppersonaltrainingblog.com\/en\/alcohol-and-your-fitness-can-you-have-both\/\" target=\"_blank\" rel=\"noopener\">Read how alcohol affects your fitness here.<\/a><\/div><\/div><\/div><\/div><\/div><\/section><section class=\"elementor-section elementor-top-section elementor-element elementor-element-aeeebed elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"aeeebed\" data-element_type=\"section\"><div class=\"elementor-container elementor-column-gap-default\"><div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-014bb04\" data-id=\"014bb04\" data-element_type=\"column\"><div class=\"elementor-widget-wrap elementor-element-populated\"><div class=\"elementor-element elementor-element-20a1371 elementor-widget elementor-widget-text-editor\" data-id=\"20a1371\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\"><div class=\"elementor-widget-container\"><ul><li>Alcohol is sometimes referred to as the 4th macronutrient (even though it has no nutritional value and can even promote poor nutrition due to its toxic effect on the digestive tract)<\/li><li>Alcohol has 7 kcal per gram<\/li><li>Although it is possible to make progress towards your body composition goals if you include alcohol in your diet, it is not recommended due to the negative effects<\/li><li>Negative effects include but are not limited to: poor sleep, increased hunger, slower fat loss, reduction in performance and feelings of guilt the next day due to depleted serotonin levels<\/li><\/ul><\/div><\/div><\/div><\/div><\/div><\/section><section class=\"elementor-section elementor-top-section elementor-element elementor-element-ef12219 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"ef12219\" data-element_type=\"section\"><div class=\"elementor-container elementor-column-gap-default\"><div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-6290b55\" data-id=\"6290b55\" data-element_type=\"column\"><div class=\"elementor-widget-wrap elementor-element-populated\"><div class=\"elementor-element elementor-element-1cd3712 elementor-widget elementor-widget-text-editor\" data-id=\"1cd3712\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\"><div class=\"elementor-widget-container\"><p>In summary: Protein and Carbs = 4 KCal per gram, Fat = 9KCal per gram and Alcohol = 7KCal per gram<\/p><\/div><\/div><\/div><\/div><\/div><\/section><section class=\"elementor-section elementor-top-section elementor-element elementor-element-8545e5f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"8545e5f\" data-element_type=\"section\"><div class=\"elementor-container elementor-column-gap-default\"><div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-c18016b\" data-id=\"c18016b\" data-element_type=\"column\"><div class=\"elementor-widget-wrap elementor-element-populated\"><div id=\"micronutrients\" class=\"elementor-element elementor-element-23f946c elementor-widget elementor-widget-heading\" data-id=\"23f946c\" data-element_type=\"widget\" data-widget_type=\"heading.default\"><div class=\"elementor-widget-container\"><h2 class=\"elementor-heading-title elementor-size-default\">Micronutrients<\/h2><\/div><\/div><\/div><\/div><\/div><\/section><section class=\"elementor-section elementor-top-section elementor-element elementor-element-9f1e13d elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"9f1e13d\" data-element_type=\"section\"><div class=\"elementor-container elementor-column-gap-default\"><div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-019c9bb\" data-id=\"019c9bb\" data-element_type=\"column\"><div class=\"elementor-widget-wrap elementor-element-populated\"><div class=\"elementor-element elementor-element-24ab8f7 elementor-widget elementor-widget-text-editor\" data-id=\"24ab8f7\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\"><div class=\"elementor-widget-container\">Micronutrients can be categorised into either vitamins or minerals. Vitamins and minerals play some critical roles within the body including normalising bodily functions, energy metabolism, immune function, antioxidant supply, bone growth, muscle contraction and much more.<\/div><\/div><\/div><\/div><\/div><\/section><section class=\"elementor-section elementor-top-section elementor-element elementor-element-fdd0a9b elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"fdd0a9b\" data-element_type=\"section\"><div class=\"elementor-container elementor-column-gap-default\"><div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-5365a91\" data-id=\"5365a91\" data-element_type=\"column\"><div class=\"elementor-widget-wrap elementor-element-populated\"><div class=\"elementor-element elementor-element-e621549 elementor-widget elementor-widget-text-editor\" data-id=\"e621549\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\"><div class=\"elementor-widget-container\">Micronutrient deficiencies, ie the levels in your body and diet are low, mean that your body doesn\u2019t have enough raw materials to carry out normal bodily functions and therefore deficiencies will lead to poor performance, slower recovery, sickness and even diseases. All of these situations would be detrimental to fat loss as well as general health. Consequently, you can say that a person with any form of nutrient deficiency would have a more difficult time losing fat.<\/div><\/div><\/div><\/div><\/div><\/section><section class=\"elementor-section elementor-top-section elementor-element elementor-element-be1eea1 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"be1eea1\" data-element_type=\"section\"><div class=\"elementor-container elementor-column-gap-default\"><div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-619b2c7\" data-id=\"619b2c7\" data-element_type=\"column\"><div class=\"elementor-widget-wrap elementor-element-populated\"><div class=\"elementor-element elementor-element-c898502 elementor-widget elementor-widget-text-editor\" data-id=\"c898502\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\"><div class=\"elementor-widget-container\"><p>Vitamins and minerals can be categorised into 4 main groups; water-soluble vitamins, fat-soluble vitamins, macrominerals and trace minerals.\u00a0 We will not go into detail about each type of micronutrient here, but the tables below will give you an idea of which kinds of food you can eat in order to ensure you are getting them in your diet:<\/p><\/div><\/div><\/div><\/div><\/div><\/section><section class=\"elementor-section elementor-top-section elementor-element elementor-element-e85efe0 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"e85efe0\" data-element_type=\"section\"><div class=\"elementor-container elementor-column-gap-default\"><div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-7225641\" data-id=\"7225641\" data-element_type=\"column\"><div class=\"elementor-widget-wrap elementor-element-populated\"><div class=\"elementor-element elementor-element-595e045 elementor-widget elementor-widget-heading\" data-id=\"595e045\" data-element_type=\"widget\" data-widget_type=\"heading.default\"><div class=\"elementor-widget-container\"><h3 class=\"elementor-heading-title elementor-size-default\">Water soluble vitamins<\/h3><\/div><\/div><\/div><\/div><\/div><\/section><section class=\"elementor-section elementor-top-section elementor-element elementor-element-b06b8d3 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"b06b8d3\" data-element_type=\"section\"><div class=\"elementor-container elementor-column-gap-default\"><div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-13a749f\" data-id=\"13a749f\" data-element_type=\"column\"><div class=\"elementor-widget-wrap elementor-element-populated\"><div class=\"elementor-element elementor-element-e0ce788 elementor-widget elementor-widget-text-editor\" data-id=\"e0ce788\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\"><div class=\"elementor-widget-container\"><ul><li>B1: ham, soy milk, watermelon<\/li><li>B2: milk, yoghurt, cheese, fortified cereals, whole grains<\/li><li>B3: meat, poultry, fish, mushrooms, potatoes, whole grains<\/li><li>B5: wholegrains, chicken, broccoli, mushrooms, avocados<\/li><li>B6: meat, fish, poultry, legumes, soy products, bananas<\/li><li>B7: eggs, fish, soybeans, whole grains<\/li><li>B9: asparagus, spinach, fortified grains and cereals, chickpeas, orange juice<\/li><li>B12: Meat, poultry, fish, milk, cheese, fortified cereals, soy milk<\/li><li>Vitamin C: citrus fruit, broccoli, potatoes, brussels sprouts, tomatoes, strawberries, spinach<\/li><\/ul><\/div><\/div><\/div><\/div><\/div><\/section><section class=\"elementor-section elementor-top-section elementor-element elementor-element-76ba631 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"76ba631\" data-element_type=\"section\"><div class=\"elementor-container elementor-column-gap-default\"><div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-647a881\" data-id=\"647a881\" data-element_type=\"column\"><div class=\"elementor-widget-wrap elementor-element-populated\"><div class=\"elementor-element elementor-element-019ec02 elementor-widget elementor-widget-heading\" data-id=\"019ec02\" data-element_type=\"widget\" data-widget_type=\"heading.default\"><div class=\"elementor-widget-container\"><h3 class=\"elementor-heading-title elementor-size-default\">Fat soluble vitamins<\/h3><\/div><\/div><\/div><\/div><\/div><\/section><section class=\"elementor-section elementor-top-section elementor-element elementor-element-1afd1cd elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"1afd1cd\" data-element_type=\"section\"><div class=\"elementor-container elementor-column-gap-default\"><div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-54a0e2c\" data-id=\"54a0e2c\" data-element_type=\"column\"><div class=\"elementor-widget-wrap elementor-element-populated\"><div class=\"elementor-element elementor-element-33bd9cf elementor-widget elementor-widget-text-editor\" data-id=\"33bd9cf\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\"><div class=\"elementor-widget-container\"><ul><li>Vitamin A: beef, liver, eggs, prawns, fish, sweet potatoes, carrots, pumpkins, mangoes, spinach<\/li><li>Vitamin D: oily fish, fortified cereals<\/li><li>Vitamin E: vegetable oils, whole grains, leafy green vegetables, nuts, whole grains<\/li><li>Vitamin K: Cabbage, eggs, milk, spinach, broccoli, kale<\/li><\/ul><\/div><\/div><\/div><\/div><\/div><\/section><section class=\"elementor-section elementor-top-section elementor-element elementor-element-ea62151 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"ea62151\" data-element_type=\"section\"><div class=\"elementor-container elementor-column-gap-default\"><div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-a9d1108\" data-id=\"a9d1108\" data-element_type=\"column\"><div class=\"elementor-widget-wrap elementor-element-populated\"><div class=\"elementor-element elementor-element-ba5083f elementor-widget elementor-widget-heading\" data-id=\"ba5083f\" data-element_type=\"widget\" data-widget_type=\"heading.default\"><div class=\"elementor-widget-container\"><h3 class=\"elementor-heading-title elementor-size-default\">Macrominerals<\/h3><\/div><\/div><\/div><\/div><\/div><\/section><section class=\"elementor-section elementor-top-section elementor-element elementor-element-55b5546 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"55b5546\" data-element_type=\"section\"><div class=\"elementor-container elementor-column-gap-default\"><div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-1314eee\" data-id=\"1314eee\" data-element_type=\"column\"><div class=\"elementor-widget-wrap elementor-element-populated\"><div class=\"elementor-element elementor-element-776a3e6 elementor-widget elementor-widget-text-editor\" data-id=\"776a3e6\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\"><div class=\"elementor-widget-container\"><ul><li>Calcium: yogurt, cheese, milk, salmon, leafy greens<\/li><li>Chloride: salt<\/li><li>Magnesium: spinach, broccoli, seeds, legumes, wholewheat bread<\/li><li>Potassium: meat, milk, fruit, vegetables, grains, legumes<\/li><li>Sodium: salt, soy sauce, vegetables<\/li><\/ul><\/div><\/div><\/div><\/div><\/div><\/section><section class=\"elementor-section elementor-top-section elementor-element elementor-element-a9ddfb7 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"a9ddfb7\" data-element_type=\"section\"><div class=\"elementor-container elementor-column-gap-default\"><div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-5c13929\" data-id=\"5c13929\" data-element_type=\"column\"><div class=\"elementor-widget-wrap elementor-element-populated\"><div class=\"elementor-element elementor-element-2c0c65b elementor-widget elementor-widget-heading\" data-id=\"2c0c65b\" data-element_type=\"widget\" data-widget_type=\"heading.default\"><div class=\"elementor-widget-container\"><h3 class=\"elementor-heading-title elementor-size-default\">Trace minerals<\/h3><\/div><\/div><\/div><\/div><\/div><\/section><section class=\"elementor-section elementor-top-section elementor-element elementor-element-d9f57d7 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"d9f57d7\" data-element_type=\"section\"><div class=\"elementor-container elementor-column-gap-default\"><div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-53049bf\" data-id=\"53049bf\" data-element_type=\"column\"><div class=\"elementor-widget-wrap elementor-element-populated\"><div class=\"elementor-element elementor-element-606d5bd elementor-widget elementor-widget-text-editor\" data-id=\"606d5bd\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\"><div class=\"elementor-widget-container\"><ul><li>Chromium: meat, poultry, fish, nuts, cheese<\/li><li>Copper: shellfish, nuts, beans, prunes, whole grain products<\/li><li>Fluoride: fish, tea<\/li><li>Iodine: seafood, iodised salt<\/li><li>Iron: red meat, poultry, eggs, fruits, green vegetables, fortified bread<\/li><li>Manganese: nuts, legumes, whole grains, tea<\/li><li>Selenium: organ meat, seafood, brazil nuts, walnuts<\/li><li>Zinc: meat, shellfish, legumes, whole grains<\/li><\/ul><\/div><\/div><\/div><\/div><\/div><\/section>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4fb925e elementor-widget elementor-widget-image\" data-id=\"4fb925e\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"768\" height=\"402\" src=\"https:\/\/atp.fitness\/ae\/wp-content\/uploads\/sites\/25\/2023\/04\/The-importance-of-hydration-768x402-1.jpg\" class=\"attachment-large size-large wp-image-2832\" alt=\"\" srcset=\"https:\/\/atp.fitness\/ae\/wp-content\/uploads\/sites\/25\/2023\/04\/The-importance-of-hydration-768x402-1.jpg 768w, https:\/\/atp.fitness\/ae\/wp-content\/uploads\/sites\/25\/2023\/04\/The-importance-of-hydration-768x402-1-300x157.jpg 300w, https:\/\/atp.fitness\/ae\/wp-content\/uploads\/sites\/25\/2023\/04\/The-importance-of-hydration-768x402-1-150x79.jpg 150w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-70aa864 elementor-widget elementor-widget-text-editor\" data-id=\"70aa864\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-f2d564d elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"f2d564d\" data-element_type=\"section\"><div class=\"elementor-container elementor-column-gap-default\"><div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-eb20dc7\" data-id=\"eb20dc7\" data-element_type=\"column\"><div class=\"elementor-widget-wrap elementor-element-populated\"><div id=\"the-importance-of-water\" class=\"elementor-element elementor-element-afb2bd6 elementor-widget elementor-widget-heading\" data-id=\"afb2bd6\" data-element_type=\"widget\" data-widget_type=\"heading.default\"><div class=\"elementor-widget-container\"><h2 class=\"elementor-heading-title elementor-size-default\">Hydration (water)<\/h2><\/div><\/div><\/div><\/div><\/div><\/section><section class=\"elementor-section elementor-top-section elementor-element elementor-element-bb25bdf elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"bb25bdf\" data-element_type=\"section\"><div class=\"elementor-container elementor-column-gap-default\"><div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-a0d1376\" data-id=\"a0d1376\" data-element_type=\"column\"><div class=\"elementor-widget-wrap elementor-element-populated\"><div class=\"elementor-element elementor-element-f43933d elementor-widget elementor-widget-text-editor\" data-id=\"f43933d\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\"><div class=\"elementor-widget-container\">Our bodies (which are more than 50% water) cannot perform properly if we do not drink enough water.\u00a0 Our systems need the lubrication water provides for all kinds of functions and processes, including these:<\/div><\/div><\/div><\/div><\/div><\/section><section class=\"elementor-section elementor-top-section elementor-element elementor-element-49ccea0 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"49ccea0\" data-element_type=\"section\"><div class=\"elementor-container elementor-column-gap-default\"><div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-1948165\" data-id=\"1948165\" data-element_type=\"column\"><div class=\"elementor-widget-wrap elementor-element-populated\"><div class=\"elementor-element elementor-element-224eb2e elementor-widget elementor-widget-text-editor\" data-id=\"224eb2e\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\"><div class=\"elementor-widget-container\">All nutrient transport around our bodies occurs in water, be it electrolytes to muscles or waste products out of muscles. We need to be properly hydrated for our digestive system to function properly; to pass urine and faeces out of our bodies.<\/div><\/div><\/div><\/div><\/div><\/section><section class=\"elementor-section elementor-top-section elementor-element elementor-element-3730445 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"3730445\" data-element_type=\"section\"><div class=\"elementor-container elementor-column-gap-default\"><div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-b93854e\" data-id=\"b93854e\" data-element_type=\"column\"><div class=\"elementor-widget-wrap elementor-element-populated\"><div class=\"elementor-element elementor-element-0a58dd0 elementor-widget elementor-widget-text-editor\" data-id=\"0a58dd0\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\"><div class=\"elementor-widget-container\">Without sufficient water, the cartilage at the end of joints is exposed to more wear and tear, resulting in painful conditions such as arthritis.<\/div><\/div><\/div><\/div><\/div><\/section><section class=\"elementor-section elementor-top-section elementor-element elementor-element-1448314 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"1448314\" data-element_type=\"section\"><div class=\"elementor-container elementor-column-gap-default\"><div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-1e809c0\" data-id=\"1e809c0\" data-element_type=\"column\"><div class=\"elementor-widget-wrap elementor-element-populated\"><div class=\"elementor-element elementor-element-61f32ed elementor-widget elementor-widget-text-editor\" data-id=\"61f32ed\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\"><div class=\"elementor-widget-container\">When we are too hot, we sweat to cool down.\u00a0 If we are not sufficiently hydrated, this process will be hindered.<\/div><\/div><\/div><\/div><\/div><\/section><section class=\"elementor-section elementor-top-section elementor-element elementor-element-55efb80 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"55efb80\" data-element_type=\"section\"><div class=\"elementor-container elementor-column-gap-default\"><div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-e31a194\" data-id=\"e31a194\" data-element_type=\"column\"><div class=\"elementor-widget-wrap elementor-element-populated\"><div class=\"elementor-element elementor-element-fc9c529 elementor-widget elementor-widget-text-editor\" data-id=\"fc9c529\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\"><div class=\"elementor-widget-container\">We need water in order to absorb the water-soluble nutrients mentioned in the previous section.\u00a0 Water itself should also be a source of minerals, but much of the water accessible to us is either distilled (stripped of minerals) or full of chemicals.<\/div><\/div><\/div><\/div><\/div><\/section><section class=\"elementor-section elementor-top-section elementor-element elementor-element-3937a0d elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"3937a0d\" data-element_type=\"section\"><div class=\"elementor-container elementor-column-gap-default\"><div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-c62fe7f\" data-id=\"c62fe7f\" data-element_type=\"column\"><div class=\"elementor-widget-wrap elementor-element-populated\"><div class=\"elementor-element elementor-element-8cde9ae elementor-widget elementor-widget-heading\" data-id=\"8cde9ae\" data-element_type=\"widget\" data-widget_type=\"heading.default\"><div class=\"elementor-widget-container\"><h4 class=\"elementor-heading-title elementor-size-default\">How much water is the right amount?<\/h4><\/div><\/div><\/div><\/div><\/div><\/section><section class=\"elementor-section elementor-top-section elementor-element elementor-element-55c5fe0 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"55c5fe0\" data-element_type=\"section\"><div class=\"elementor-container elementor-column-gap-default\"><div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-366e4b2\" data-id=\"366e4b2\" data-element_type=\"column\"><div class=\"elementor-widget-wrap elementor-element-populated\"><div class=\"elementor-element elementor-element-7df1363 elementor-widget elementor-widget-text-editor\" data-id=\"7df1363\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\"><div class=\"elementor-widget-container\">Traditionally, water recommendations were based on body weight (40ml of water per kg of body weight).\u00a0 However, bear in mind that this figure does not take into account how much lean body mass someone has (the more lean mass you have, the more water you will need), not does it account for activity levels, the climate you live in or how much any one individual sweats in a day (we are all different).<\/div><\/div><\/div><\/div><\/div><\/section><section class=\"elementor-section elementor-top-section elementor-element elementor-element-7be1698 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"7be1698\" data-element_type=\"section\"><div class=\"elementor-container elementor-column-gap-default\"><div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-4501391\" data-id=\"4501391\" data-element_type=\"column\"><div class=\"elementor-widget-wrap elementor-element-populated\"><div class=\"elementor-element elementor-element-16b9a85 elementor-widget elementor-widget-text-editor\" data-id=\"16b9a85\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\"><div class=\"elementor-widget-container\"><p>General rules for water consumption can be summed up below:<\/p><ul><li>Try to drink at least 40ml per kg of bodyweight per day (more if you exercise or have a lot of muscle)<\/li><li>Don\u2019t drink much with meals as too much liquid can dilute your stomach acids and actually hinder digestion<\/li><li>Keep a water bottle with you at all times so you can sip throughout the day rather than trying to drink your daily quota when you remember at night (which will interfere with your sleep as you will wake in the night with a full bladder)<\/li><\/ul><\/div><\/div><\/div><\/div><\/div><\/section><section class=\"elementor-section elementor-top-section elementor-element elementor-element-47eceff elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"47eceff\" data-element_type=\"section\"><div class=\"elementor-container elementor-column-gap-default\"><div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-0426957\" data-id=\"0426957\" data-element_type=\"column\"><div class=\"elementor-widget-wrap elementor-element-populated\"><div id=\"nutrient-timing\" class=\"elementor-element elementor-element-895e759 elementor-widget elementor-widget-heading\" data-id=\"895e759\" data-element_type=\"widget\" data-widget_type=\"heading.default\"><div class=\"elementor-widget-container\"><h2 class=\"elementor-heading-title elementor-size-default\">Nutrient timing<\/h2><\/div><\/div><\/div><\/div><\/div><\/section><section class=\"elementor-section elementor-top-section elementor-element elementor-element-dcf0e36 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"dcf0e36\" data-element_type=\"section\"><div class=\"elementor-container elementor-column-gap-default\"><div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-b0f3210\" data-id=\"b0f3210\" data-element_type=\"column\"><div class=\"elementor-widget-wrap elementor-element-populated\"><div class=\"elementor-element elementor-element-91f9a5e elementor-widget elementor-widget-text-editor\" data-id=\"91f9a5e\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\"><div class=\"elementor-widget-container\">Looking back at our pyramid of nutritional priorities, nutrient timing falls very close to being the icing on the cake, that is, you should make sure that you are doing the basics well and without stress before you worry about whether 4 meals a day is better than 3 or at what time you should have your breakfast for optimal benefit.<\/div><\/div><\/div><\/div><\/div><\/section><section class=\"elementor-section elementor-top-section elementor-element elementor-element-7928616 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"7928616\" data-element_type=\"section\"><div class=\"elementor-container elementor-column-gap-default\"><div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-f671589\" data-id=\"f671589\" data-element_type=\"column\"><div class=\"elementor-widget-wrap elementor-element-populated\"><div class=\"elementor-element elementor-element-05c52b1 elementor-widget elementor-widget-text-editor\" data-id=\"05c52b1\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\"><div class=\"elementor-widget-container\">The truth is, in terms of body composition, and if calories and macros are equal, there is almost no physiological difference, no matter how many meals you want to eat.\u00a0 Eating more times per day does not \u2018fire up your metabolism\u2019, even if your favourite influencer tells you the opposite.<\/div><\/div><\/div><\/div><\/div><\/section><section class=\"elementor-section elementor-top-section elementor-element elementor-element-ef36485 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"ef36485\" data-element_type=\"section\"><div class=\"elementor-container elementor-column-gap-default\"><div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-a6836db\" data-id=\"a6836db\" data-element_type=\"column\"><div class=\"elementor-widget-wrap elementor-element-populated\"><div class=\"elementor-element elementor-element-ea83b54 elementor-widget elementor-widget-text-editor\" data-id=\"ea83b54\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\"><div class=\"elementor-widget-container\"><p>Questions you should ask yourself might be:<\/p><ul><li>How many times can I realistically cook each day?<\/li><li>What size meal do I need in order to feel satisfied and not crave snacks?<\/li><\/ul><p>Your answers to these questions might help dictate the optimal number of meals for you.<\/p><\/div><\/div><\/div><\/div><\/div><\/section><section class=\"elementor-section elementor-top-section elementor-element elementor-element-7b41891 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"7b41891\" data-element_type=\"section\"><div class=\"elementor-container elementor-column-gap-default\"><div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-55a0ec5\" data-id=\"55a0ec5\" data-element_type=\"column\"><div class=\"elementor-widget-wrap elementor-element-populated\"><div class=\"elementor-element elementor-element-9687157 elementor-widget elementor-widget-text-editor\" data-id=\"9687157\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\"><div class=\"elementor-widget-container\">For most of our clients, we would recommend starting with 3 meals per day, in part because this is what most people are used to so it keeps things simple and encourages adherence.\u00a0 The best plan (workout or nutrition) is always going to be the one that you can stick to.<\/div><\/div><\/div><\/div><\/div><\/section><section class=\"elementor-section elementor-top-section elementor-element elementor-element-886b340 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"886b340\" data-element_type=\"section\"><div class=\"elementor-container elementor-column-gap-default\"><div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-60f1d2c\" data-id=\"60f1d2c\" data-element_type=\"column\"><div class=\"elementor-widget-wrap elementor-element-populated\"><div id=\"supplements-for-nutrition\" class=\"elementor-element elementor-element-db108e6 elementor-widget elementor-widget-heading\" data-id=\"db108e6\" data-element_type=\"widget\" data-widget_type=\"heading.default\"><div class=\"elementor-widget-container\"><h2 class=\"elementor-heading-title elementor-size-default\">Supplements<\/h2><\/div><\/div><\/div><\/div><\/div><\/section><section class=\"elementor-section elementor-top-section elementor-element elementor-element-233e606 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"233e606\" data-element_type=\"section\"><div class=\"elementor-container elementor-column-gap-default\"><div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-775bc8e\" data-id=\"775bc8e\" data-element_type=\"column\"><div class=\"elementor-widget-wrap elementor-element-populated\"><div class=\"elementor-element elementor-element-7c58d25 elementor-widget elementor-widget-text-editor\" data-id=\"7c58d25\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\"><div class=\"elementor-widget-container\"><p>In an ideal world supplements should not be a shortcut to optimal health.\u00a0 As the name suggests, they should only be used when you are unable to get a certain nutrient from your diet.\u00a0 In many cases, you can boost your levels of certain micronutrients by making changes to what you eat, for example adding fermented foods, grass fed and pastured meat or regeneratively farmed vegetables that have higher mineral and vitamin levels.<\/p><\/div><\/div><\/div><\/div><\/div><\/section><section class=\"elementor-section elementor-top-section elementor-element elementor-element-767cdef elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"767cdef\" data-element_type=\"section\"><div class=\"elementor-container elementor-column-gap-default\"><div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-070b6a1\" data-id=\"070b6a1\" data-element_type=\"column\"><div class=\"elementor-widget-wrap elementor-element-populated\"><div class=\"elementor-element elementor-element-9d0015d elementor-widget elementor-widget-text-editor\" data-id=\"9d0015d\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\"><div class=\"elementor-widget-container\">However, more chemical use in agriculture, degradation of soil quality and therefore of food quality and poor lifestyles (lack of sleep, high stress levels, insulin resistance etc) mean that sometimes it can be difficult to achieve optimal nutrition just from our food and drink.<\/div><\/div><\/div><\/div><\/div><\/section><section class=\"elementor-section elementor-top-section elementor-element elementor-element-a424f27 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"a424f27\" data-element_type=\"section\"><div class=\"elementor-container elementor-column-gap-default\"><div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-e6bdfbb\" data-id=\"e6bdfbb\" data-element_type=\"column\"><div class=\"elementor-widget-wrap elementor-element-populated\"><div class=\"elementor-element elementor-element-76f57a6 elementor-widget elementor-widget-text-editor\" data-id=\"76f57a6\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\"><div class=\"elementor-widget-container\">The supplement industry is enormous and most supplements do not even work.\u00a0 Labels are confusing (and in some cases manufacturers don\u2019t even have to list all ingredients). This allows cheap fillers to bulk up products that are already of questionable quality, and it can be very hard to find a brand you can trust.<\/div><\/div><\/div><\/div><\/div><\/section><section class=\"elementor-section elementor-top-section elementor-element elementor-element-1595dc6 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"1595dc6\" data-element_type=\"section\"><div class=\"elementor-container elementor-column-gap-default\"><div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-ba764e7\" data-id=\"ba764e7\" data-element_type=\"column\"><div class=\"elementor-widget-wrap elementor-element-populated\"><div class=\"elementor-element elementor-element-12e3437 elementor-widget elementor-widget-text-editor\" data-id=\"12e3437\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\"><div class=\"elementor-widget-container\">We only recommend supplements that we trust to clients, and those that are backed by science. Here are our top 5, in no particular order with links to Proteus Nutrition where relevant (the manufacturer we use and trust):<ol><li><a href=\"https:\/\/proteusnutrition.com\/collections\/protein?utm_source=atpblog\" target=\"_blank\" rel=\"noopener\">Protein powder<\/a> \u2013 to maximise essential amino acids and fill any gaps in protein consumption. Many people opt for a shake after training in order to consume protein when they don\u2019t feel like a full meal.\u00a0 It\u2019s also a convenient way to boost protein without overdoing fat and carbs.<\/li><li>Electrolytes \u2013 sodium, magnesium and potassium \u2013 to maximise hydration. People are aware that too much sodium is harmful, but in fact too little sodium is even more so.<\/li><li><a href=\"https:\/\/proteusnutrition.com\/collections\/omega-oils?utm_source=atpblog\" target=\"_blank\" rel=\"noopener\">Essential Fatty Acids (EPA\/ DHA)<\/a> \u2013 to improve general health. These are commonly known as Omega-3 oils and they occur predominantly in seafood, so unless you eat oily, deep sea fish daily you probably don\u2019t get enough.<\/li><li><a href=\"https:\/\/proteusnutrition.com\/collections\/vitamins\/products\/vitamin-d2-with-k2?utm_source=atpblog\" target=\"_blank\" rel=\"noopener\">Vitamin D3 (with K2)<\/a> \u2013 to improve general health (* note supplementing vitamin D is no substitute for sun exposure, but might be necessary if you don\u2019t get much sun or if you\u2019re overweight).<\/li><li><a href=\"https:\/\/proteusnutrition.com\/collections\/magnesium?utm_source=atpblog\" target=\"_blank\" rel=\"noopener\">Magnesium \u2013 for overall health and energy<\/a>. Most people are slightly deficient in magnesium, yet it is responsible for over 300 different processes within the body.<\/li><\/ol><\/div><\/div><\/div><\/div><\/div><\/section><section class=\"elementor-section elementor-top-section elementor-element elementor-element-3834870 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"3834870\" data-element_type=\"section\"><div class=\"elementor-container elementor-column-gap-default\"><div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-338a4da\" data-id=\"338a4da\" data-element_type=\"column\"><div class=\"elementor-widget-wrap elementor-element-populated\"><div id=\"building-a-nutrition-plan\" class=\"elementor-element elementor-element-590ba8a elementor-widget elementor-widget-heading\" data-id=\"590ba8a\" data-element_type=\"widget\" data-widget_type=\"heading.default\"><div class=\"elementor-widget-container\"><h2 class=\"elementor-heading-title elementor-size-default\">Building a simple nutrition plan<\/h2><\/div><\/div><\/div><\/div><\/div><\/section><section class=\"elementor-section elementor-top-section elementor-element elementor-element-805c905 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"805c905\" data-element_type=\"section\"><div class=\"elementor-container elementor-column-gap-default\"><div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-e073d2e\" data-id=\"e073d2e\" data-element_type=\"column\"><div class=\"elementor-widget-wrap elementor-element-populated\"><div class=\"elementor-element elementor-element-a247ef8 elementor-widget elementor-widget-text-editor\" data-id=\"a247ef8\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\"><div class=\"elementor-widget-container\">If you\u2019ve got this far, you now have a more comprehensive understanding than most of general nutrition and what your body needs.\u00a0 But how do you translate that into a meal plan that you can use in order to hit your weight loss or muscle building goals?\u00a0 We\u2019ve put together a short step by step guide to help:<\/div><\/div><\/div><\/div><\/div><\/section><section class=\"elementor-section elementor-top-section elementor-element elementor-element-7e91035 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"7e91035\" data-element_type=\"section\"><div class=\"elementor-container elementor-column-gap-default\"><div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-00da519\" data-id=\"00da519\" data-element_type=\"column\"><div class=\"elementor-widget-wrap elementor-element-populated\"><div class=\"elementor-element elementor-element-82cde57 elementor-widget elementor-widget-text-editor\" data-id=\"82cde57\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\"><div class=\"elementor-widget-container\"><ol><li>Set your daily calorie amount. There are various online calculators that can help you work this out. Even if your goal is to lose weight, we would recommend starting off at your estimated maintenance calories so you can get used to tracking and eating what might be more protein than you are used to.<\/li><li>Work out how much protein you need. A good starting point is to set your protein to at least 1.8g per kg of bodyweight, so a 70kg person should be looking at eating at least 126g per day. If you are working out consistently we usually recommend slightly more than this at 2-2.4g per kg of body weight daily. Vegetarians and vegans should aim much higher due to the lower bioavailability of plant-based protein sources<\/li><li>Work out how much fat you need \u2013 aim for 30-40% of your total daily calories. As you know, fat has 9 kcal per gram, so if your daily calories are set at 1800, then your fat goal would be (40% of 1800) divided by 9 = 80g of fat per day.<\/li><li>Take the protein calories and fat calories away from your daily total and divide what is left by 4. That\u2019s your daily carbohydrate number. In our example with the 70kg person and the 1800kcal allowance, they are getting 126g protein x 4 = 504kcal from protein and 80g fat x 9 = 720kcal from fat, which is a total of 1224 calories. That leaves 576 calories for carbs, which when we divide by 4 gives us 144g.<\/li><li>Decide how many meals per day you will eat. We would recommend 2-4, depending on your current patterns.<\/li><li>Try to distribute your daily protein amount evenly between each meal for better digestion and utilisation by your body.<\/li><li>Try to keep both fat and carbohydrate consumption fairly low directly after a workout<\/li><\/ol><\/div><\/div><\/div><\/div><\/div><\/section><section class=\"elementor-section elementor-top-section elementor-element elementor-element-4f7b1ff elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4f7b1ff\" data-element_type=\"section\"><div class=\"elementor-container elementor-column-gap-default\"><div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-cf3ff20\" data-id=\"cf3ff20\" data-element_type=\"column\"><div class=\"elementor-widget-wrap elementor-element-populated\"><div class=\"elementor-element elementor-element-eec7bcd elementor-widget elementor-widget-text-editor\" data-id=\"eec7bcd\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\"><div class=\"elementor-widget-container\"><p>When it comes to choosing foods that you enjoy, bear in mind that sometimes you might need to make small sacrifices or substitutes in order to reach your goals. At ATP Personal training we help clients like you navigate meal options, as well as teaching you all the tips you need in order to cement healthy habits into your life.<\/p><\/div><\/div><\/div><\/div><\/div><\/section><section class=\"elementor-section elementor-top-section elementor-element elementor-element-91fb6e7 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"91fb6e7\" data-element_type=\"section\"><div class=\"elementor-container elementor-column-gap-default\"><div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-8af9745\" data-id=\"8af9745\" data-element_type=\"column\"><div class=\"elementor-widget-wrap elementor-element-populated\"><div class=\"elementor-element elementor-element-f50053d elementor-widget elementor-widget-text-editor\" data-id=\"f50053d\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\"><div class=\"elementor-widget-container\">Note: this article is based on education elements from the ATP Personal Training Coach Curriculum<\/div><\/div><\/div><\/div><\/div><\/section>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-09503da elementor-align-justify elementor-widget elementor-widget-button\" data-id=\"09503da\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-lg\" href=\"#\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Click here to enquire about ATP Personal Training's services in Singapore and Hong Kong<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7b9332b elementor-widget elementor-widget-image\" data-id=\"7b9332b\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"http:\/\/Book%20a%20consultation%20at%20ATP%20Personal%20Training%20in%20Singapore%20or%20Hong%20Kong\" title=\"\" alt=\"\" loading=\"lazy\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>What will you learn from this article (a 15 minute read): The meaning of \u2018calories\u2019 and \u2018energy balance\u2019 What macros are and why they matter How to factor in alcohol What micronutrients are and in which foods to find them The importance of water The significance of nutrient timing Which supplements should you use Basics [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":2828,"comment_status":"open","ping_status":"open","sticky":false,"template":"elementor_header_footer","format":"standard","meta":{"footnotes":""},"categories":[21,23,24],"tags":[],"class_list":["post-2826","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diet","category-health","category-weightloss"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.6 - 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