Diet and training – where to start to see real results

You can train hard and see no results for months – if your diet is working against you. And conversely, the right nutrition without training delivers limited results. Only combining both elements unlocks your body’s full potential. Here are the fundamentals worth understanding before buying another supplement.

Caloric balance – the foundation of everything

Whatever your goal, one mechanism is constant: energy balance determines which direction your body weight moves.

• Fat loss requires a caloric deficit – for a period of time, you eat fewer calories than you burn. A healthy deficit is 300–500 kcal daily, translating to 0.5–1 kg per week.
• Muscle building requires a small caloric surplus – you supply more energy than your baseline needs. A surplus of 200–400 kcal minimises fat gain.
• Maintaining body composition means eating at your total daily energy expenditure (TDEE).

Without managing energy balance, even the best training programme delivers limited results. Calculating your TDEE is the starting point for any deliberate nutrition plan.

Protein – why it is critical for active people

Protein is the building block of muscle, but its role goes further: it supports post-training recovery, increases satiety, stabilises blood sugar and protects muscle mass during fat loss.

How much protein does an active person need?

• General guideline for training individuals: 1.6–2.2 g of protein per kg of bodyweight daily.
• For a 70 kg person: 112–154 g of protein daily.
• During active fat loss: towards the upper end (2.0–2.2 g/kg) – preserves muscle at a deficit.

Best protein sources:

• Lean meat (chicken, turkey, lean pork)
• Fish and seafood (salmon, cod, tuna, shrimp)
• Eggs
• Dairy (cottage cheese, Greek yoghurt, quark)
• Legumes (lentils, chickpeas, tofu, edamame) – essential for vegetarians

Spread protein intake across 3–4 meals throughout the day rather than concentrating it in one sitting.

Carbohydrates – fuel, not the enemy

Years of low-carb diets have made carbohydrates the villain of nutrition. The reality is more nuanced.

Carbohydrates are the primary fuel for muscles and the brain, particularly during intense training. Eliminating them entirely lowers performance, causes fatigue and makes heavy strength training harder.

Choose wisely, do not eliminate:

• Buckwheat, millet, quinoa – lower glycaemic response, nutrient-rich.
• Rice (jasmine or wholegrain) – easily digestible, good around workouts.
• Potatoes and sweet potatoes – nutrient-dense, high in potassium.
• Fruit – natural sugars with fibre; excellent post-training.
• Vegetables – low calorie, highly satiating, essential vitamins and minerals.
• Wholegrain bread, oats – solid breakfast options.

Reduce: processed sugars, sugary drinks, cakes, white bread in large quantities – this is where the real problem lies, not in carbohydrates as a category.

Fats – do not avoid them

Fats regulate hormones (including testosterone and oestrogen), support absorption of vitamins A, D, E and K, and provide long-term energy reserves.

Good fats (unsaturated):

• Extra virgin olive oil
• Nuts and seeds (almonds, walnuts, chia, flax)
• Avocado
• Oily sea fish (salmon, mackerel, sardines) – excellent omega-3 source

Avoid trans fats – hydrogenated vegetable oils found in hard margarines, fast food and industrial pastries. The one type that genuinely harms metabolic health.

Hydration – the underrated performance factor

Dehydration of just 2% of body weight reduces physical performance by 10–20% and cognitive function by 15–25%. Drinking water only during training is nowhere near enough.

• Drink regularly throughout the day – do not wait for thirst (thirst signals early dehydration).
• Baseline: 2–3 litres of water daily for an active person.
• Pre-training: a glass of water 30 minutes before.
• During training: 150–250 ml every 15–20 minutes in intense sessions.
• Post-training: replace roughly 1.5× the fluid lost in sweat.
• In heat or during very intense sessions: isotonic drinks with electrolytes.

Meal timing and training

When you eat matters less than how much you eat overall – but a few timing principles are worth knowing:

Pre-training meal (1–2 hours before): balanced, carbohydrate-rich, moderate protein, easy to digest. Avoid heavy fatty meals directly before training.

Post-training meal (within 2 hours): a combination of protein (20–40 g) and carbohydrates (30–60 g) supports recovery and glycogen replenishment. Simple examples: chicken and rice, eggs on wholegrain toast, yoghurt with fruit and granola.

Meal spacing: 3–5 hours between meals stabilises blood sugar and allows full digestion.

Nutrition for different training goals

Fat loss:

• 300–500 kcal daily deficit
• High protein (2.0–2.2 g/kg) protects muscle
• Carbohydrates mainly around training
• High volume of non-starchy vegetables for satiety

Muscle building:

• 200–400 kcal daily surplus
• Protein 1.8–2.2 g/kg daily
• Higher carbohydrate intake – fuel for intense training
• Consistent meal quality throughout the day

Health maintenance:

• Balanced diet without extreme restriction
• Protein minimum 1.6 g/kg
• Variety of foods for full micronutrient coverage
• Moderate alcohol and processed food consumption

Supplements – when do they make sense?

Supplements complement, they do not replace a good diet.

• Protein powder – when dietary protein intake is difficult to meet (vegetarians, busy schedules).
• Creatine monohydrate – one of the most thoroughly researched and effective supplements; improves strength and muscle mass.
• Vitamin D3 – deficiency affects most people in northern climates outside summer; important for bones, hormones and immunity.
• Omega-3 – if you do not eat oily fish regularly.

Not worth buying: most “fat burners”, generic pre-workouts, “testosterone boosters” without confirmed deficiency.

When to consult a dietitian?

If despite your efforts you are not seeing results, if you have metabolic conditions (insulin resistance, Hashimoto’s, diabetes), if you are pregnant or postpartum, or if you want a precisely calculated plan – a dietitian consultation is an investment, not a luxury.

Find dietitians in Koszalin: Magdalena Siejak (Dieta-Vita, ul. Hallera 19), Natalia Jasiakiewicz (Pracownia-Diet), Marta Pawelec (Remedica), Maja Grabowska (clinical dietitian, plant-based nutrition) and others.

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FAQ – diet and training

What is more important: diet or training? For most body composition goals, diet accounts for approximately 70–80% of results. You cannot reach full potential without both working together.

Do I need to count calories? Not necessarily, but it helps – especially at the start to calibrate portion sizes. After a few months most people develop intuitive portion judgement without counting.

What should I eat directly after training? A quickly digestible meal combining protein and carbohydrates: protein shake with banana, cottage cheese with fruit, chicken and rice, or yoghurt with granola. You have up to 2 hours after training – the window is wider than often suggested.

Does a vegetarian or vegan diet work for training? Yes – with proper planning. Key: sufficient protein from plant sources (legumes, tofu, tempeh, seitan), B12 and D3 supplementation, and attention to iron, zinc and omega-3.

How often should I consult a dietitian? During active change (fat loss, muscle building) – every 4–8 weeks. For maintenance – 2–3 times per year. Any change in goal, training intensity or health status is a good trigger for an update.