A New Year’s Resolution for True Strength: Eating Right

New year’s almost here, and hearts are filled with resolutions. This is a wonderful time that brings a surge of motivation all around. When we think about New Year’s resolutions, we often hear people say things like, “This year, I’m going to start running,” “I’m joining a gym,” or “I’m going to wake up earlier.” While these resolutions are valuable and important for a healthier lifestyle, there’s one element that tends to be overlooked—your diet.

Let’s face it, no matter how many hours you spend at the gym or how many miles you run, your results will be limited if your diet is not aligned with your fitness goals. That’s why this year, I want to challenge you to make eating healthy your resolution. This is the foundation that will truly empower you to reach your full potential. (Disclaimer)

A Resolution to Eat Healthy

As much as we talk about setting up fitness routines or exercising regularly, the truth is, diet plays a much more significant role in the way your body responds. Exercise is essential, but without the proper fuel, your body will not perform at its best.

Here’s the key: food is fuel, and just like a car won’t run on the wrong kind of gas, your body won’t function optimally if you’re not eating the right foods. If your goal is to build strength, gain muscle, lose weight, or simply feel better overall, what you eat will determine how successful you are.

Why Nutrition Is the Most Important of Them All

Let’s break it down. When I say eating healthy, it’s not about extreme diets or fancy foods. It’s about getting the right balance of macronutrients that fuel your workouts and support your long-term health goals.

Protein: The Muscle Builder

Protein is crucial for muscle repair and growth. Whether you’re lifting weights or just aiming to stay lean and healthy, you need a steady supply of protein. Aim for 1.6–2.2 g of protein per kg of body weight daily.

Good sources of protein include lean meats like chicken, turkey, and fish, as well as plant-based options like tofu, lentils, and quinoa. Don’t forget to include protein shakes, which are a great option for quick, convenient protein.

Carbohydrates: Your Energy Source

Strength training and intense workouts require energy, and that energy comes primarily from carbohydrates. I recommend 4–7 g of carbs per kg of body weight daily. Complex carbs, such as oats, brown rice, quinoa, and sweet potatoes, will provide sustained energy to fuel your muscles during your workouts.

Healthy Fats: For Hormone Support

Healthy fats are critical for hormone production, especially for those looking to maintain a balance between strength and overall health. Your body needs 0.8–1.0 g of fat per kg of body weight to keep things running smoothly. Foods like avocados, nuts, seeds, and olive oil are excellent sources of healthy fats that you should incorporate into your daily meals.

Diet Is More Delicate Than Discipline

Think about it—waking up early or hitting the gym is primarily about setting a routine. But diet? It requires making conscious choices multiple times a day. It’s about saying no to tempting junk food, understanding portion sizes, and sometimes eating even when you’re not hungry to meet your goals (bulking, for example) or sometimes cutting calories to increase caloric deficit.

Micronutrients: Don’t Forget About These Little Guys

While macronutrients get the spotlight, micronutrients are just as important for muscle function and overall health. They are the core of proper bodily functions and macronutrients absorption. Here’s what you should be focusing on:

• Calcium and Vitamin D: Essential for bone strength and to help muscles function properly.
• Magnesium and Zinc: Crucial for muscle recovery and energy production.
• Iron: Helps prevent fatigue and supports oxygen transport in the blood.
• Potassium and Sodium: Help maintain electrolyte balance, especially when you sweat a lot during exercise.

Tailoring Your Diet to Your Goals

Now that we’ve covered the basics of macronutrients, let’s talk about how to adjust your diet depending on your specific goals.

Gaining Weight (Bulking)

If you’re looking to gain muscle, you need to eat in a caloric surplus. Aim for a 10–20% surplus above your maintenance level. Here’s how to split your macronutrients:

Key foods include lean proteins like chicken, turkey, and whey protein, complex carbs like oats and quinoa, and calorie-dense snacks such as peanut butter and trail mix. The goal is to build muscle without excessive fat gain, so make sure you eat 5–6 meals daily.

Maintaining Weight

When you’re maintaining, your caloric intake should match your maintenance level, meaning the calories you consume equal the calories you burn. Here’s a good macronutrient split:

• Protein: 25–30% of total calories
• Carbs: 40–50%
• Fats: 20–30%

Focus on balanced meals with lean proteins, complex carbs, and healthy fats. Portion control will help you stay on track.

Losing Weight (Cutting)

Good choices include high-protein, low-calorie foods like chicken breast, white fish, tofu, and Greek yogurt. Non-starchy vegetables like spinach, broccoli, and cauliflower are excellent for filling you up without adding many calories.

Pre and Post-Workout Nutrition

Your workout nutrition is crucial, too. You need to provide your body with the right fuel before and after your sessions.

Pre-Workout

Eat 1–3 hours before exercise to fuel up depending on the meal you are taking. A great pre-workout meal might include grilled chicken, brown rice, and steamed vegetables, or a banana with peanut butter and a scoop of protein powder. If it’s easily digestible like peanut butter or protein powder then having it 1 hour before workout is fine. All this is good if you are aiming to maintain or gain weight but it is not helpful during cutting.

I usually drink a nice and strong espresso 30 minutes before my workout session and I drink BCAA while in the session. I will write a detailed article on this soon.

Post-Workout

After working out, you’ll want to replenish glycogen stores and kickstart muscle recovery. Within two hours of your workout, have a meal like a protein shake with fruit or a meal like salmon, quinoa, and asparagus. I am always on my toes so I prefer a quick protein shake to kickstart my day.

Supplements for Strength Training

These are gap fillers and very important. In this day and age, it is very difficult to get daily nutrition just from eating alone. While your diet should be the foundation of your nutrition plan, some supplements can help take things to the next level.

• Whey Protein: A quick, convenient source of protein.
• Creatine: Supports strength gains and muscle recovery. (Please consult your doctor first)
• BCAAs: Help reduce muscle soreness.
• Caffeine: Increases focus and endurance during workouts.
• Fish Oil: Reduces inflammation and supports joint health.

Remember, though, supplements should never replace whole foods. Always prioritize whole, nutrient-dense meals over pills and powders.

Final Thoughts: Keep Your Resolution Simple

As we step into a new year, it’s time to rethink how we approach resolutions. Fitness is not just about hitting the gym or running that extra mile—it’s about fueling your body to perform at its best. If you truly want to achieve your goals this year, make a commitment to eating healthy. Choose nutrient-dense foods that support your goals, and resist the temptation to take shortcuts.

You’ve got this. Stick to this resolution, and I promise, the results will follow. Let’s make this year the one where we not only work hard but also eat smart.