How can you make the right nutritional choices?

*It is important to understand that we are neither doctors nor nutritionists. The information we provide is based on our personal experiences, studies and experiences as personal trainers. Any recommendations we make regarding nutrition and supplements should be discussed between you and your doctor, as there may be risks involved. The information in this guide does not replace professional medical advice.

Proper nutrition is crucial to your results in the gym. It can seem complicated, but our personal trainers will make it simple for you. Here are some key concepts to understand:

Macronutrients are elements that provide energy to the body in the form of calories.

1. Carbohydrates:

Carbohydrates being our primary source of energy, its main role is to ensure that it is supplied to all our cells. There are 3 categories, simple carbohydrates, complex carbohydrates and fibre.

2. Proteins:

Proteins are essential nutrients made up of amino acids. Proteins have several roles, but we will settle for one, muscle repair. We find proteins in eggs, meat, fish, etc.

3. Lipids:

Lipids, or fats, are the macronutrients that provide the most energy.

In addition to providing the calories necessary for the 

functioning of cells, lipids have a role to play in the 

nervous system. We find lipids in oil, margarine,

avocados, meats, fish, etc.

Practicing portion control will help you achieve your health goals and reduce bad habits. It may seem logical, but the larger your portions, the more food you are likely to ingest. Eating can be a very subconscious habit, so you don't always know how much you're consuming. In order to maintain or reach your weight loss goals, here is the ratio of your macronutrients:

This ratio can change depending on the diet you follow and your goals. Once your calorie intake has been determined with your professional, it will be easy for you to calculate the amount of each macronutrient. The average calorie intake for a man is 2500 calories per day and 2000 calories per day for women.

Depending on your goals, you will need to create a caloric deficit or surplus. To gain or lose 0.5-1 pound per week, you will need a surplus or deficit of approximately 250-500 calories per day, which can be achieved by modifying your nutrition and activity levels.

All macronutrients can make you gain or lose weight, the most important factor is the portion of each. They are ALL essential and each play a role in your fitness or weight loss journey. Depending on your goals, some choices will be more judicious than others, because at the end of the day they will balance your caloric intake.

In addition, it will be important to monitor your energy expenditure during your physical activities. This depends on several factors such as the type of activity you perform, your gender and your age.

Let's take an average number of energy expenditure (375 cal/hour) for training in the gym. This should be taken into consideration when calculating your caloric intake for the day.

A person wishing to gain muscle mass will have to add this expenditure to their daily calorie intake (+375 calories) in order to avoid a calorie deficit. A person wishing to lose weight will have to subtract it from their total calories (-375 calories) in order to avoid a caloric surplus.