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Fitness Nutrition Meal Plan for Maximizing Your Workouts

Looking to get shredded in a short amount of time? While the gym will certainly help you get there, the food you put in your body is even more important than the gruelling workouts you put yourself through. Here's some tips on how you can best fuel your body with the proper nutrition in order to make the most out of your workouts.

If you're killing yourself in the gym but not putting the proper nutrition in your body then you're like a hamster on a wheel. Working hard but not going anywhere. Sure, you might see some decent results at first. But if you continue to neglect the importance nutrition plays in getting a lean and ripped physique, then you'll plateau pretty quick and become quite discouraged with your fitness efforts. 

In our article this week, our expert personal trainers in Calgary have put together the basics of a fitness nutrition plan that will help you maximize your workouts and get the ripped results you're after.

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Fitness Nutrition Meal Plan for Maximizing Your Workouts

A fitness nutrition meal plan or diet needs to give your body the fuel it requires to get through difficult workouts. Next, it needs to help you burn fat better by increasing your metabolism. Last but not least, it needs to give you the amino acids necessary for building new muscle tissue. The below nutrients will aid in achieving all three aspects.


Carbs are what give you the energy to execute extremely intense workouts on a consistent basis. Though demonized as of late, nutrient-dense carbohydrates are an extremely important part of a well-balanced fitness nutrition meal plan or diet. Like all nutrients though, not all carbs are created equal. You'll want to avoid refined carbs, which means the foods have been stripped of their fibre, bran, and other nutrients. Think white bread and white rice. 

Some examples of nutrient-dense carbohydrates include: 

  • Quinoa
  • Legumes
  • Whole wheat breads or grains
  • Starchy vegetables
  • Root vegetables


Healthy fat, to be clear. Monounsaturated fats to be even more specific. While you might think you need to avoid fat in order to get lean and shredded, healthy fats actually play a big part in boosting your metabolism so you can burn calories quicker. They also do a great job of maintaining hormonal balance within your body. Meanwhile, a fat-free diet can actually be detrimental to your fitness efforts as it's been shown to inhibit muscle growth in those who work out extremely hard. 

Healthy fats include:

  • Avocados
  • Greek yogurt
  • Olive oil
  • Nuts
  • Dark chocolate

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Protein is the most important nutrient when it comes to building muscle. If you truly want to make the most out of your workouts and increase lean muscle mass for that shredded, Gerard Butler in 300 look, then ditch the powders and protein shakes and opt for some of the foods listed below. 

  • Eggs
  • Lean meats
  • Tuna 
  • Salmon
  • Beans
  • Poultry

While protein is essential for maximizing your workout results, it must be consumed in moderation. Too much will end up packing on additional weight, ruining all the benefits from your cardio.

Example fitness nutrition meal plan for one day

Now that you know which nutrients and foods you should be eating to maximize your workouts and get the results you desire, it's time to put them into action. Below is an example meal plan that you can use to base the rest of your meals off of so you start seeing gains. 

Breakfast: Scrambled eggs and oatmeal

Snack: Greek yogurt with almonds mixed in

Lunch: Turkey breast, basmati rice, sweet potato, and spinach salad 

Snack: Banana and grapes

Dinner: Salmon, asparagus, brown rice, and whole wheat dinner roll

Wrapping up

With your newfound nutrition knowledge you should be ready to hit the gym and make the most out of your workouts. If you ever need a little help or are looking to switch things up in the gym, our personal trainers in Calgary can give your body the boost it needs. Just give us a shout and we'll have you looking your best in no time at all.

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Are you ready for a total body and life transformation? To find out more about our virtual and online weight loss and fitness programs and how our highly qualified personal trainers in Calgary can help you achieve incredible, safe, and sustainable results, contact us by calling 403-200-0199 or by filling out our online contact form.

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