You can be in the gym all day, every day, but if your diet and nutritional supplements are not up to par, you are unlikely to see results when it comes to your strength and physique. But we understand that supplements can be a minefield and dieting isn’t that much easier! That’s why we joined fitness trainer and content creator Elliot Burton to share his daily nutrition and supplementation tips. Want to know more about fasting? Wondering if cheats are good or bad? Elliot got you!
“A solid nutritional base is essential to achieving your goals. Without it, you will not be able to achieve significant success in the gym. It is imperative that you take the time to understand how nutrition plays a role when it comes to building your dream body. And remember, we are all different, so what works for someone else may not necessarily work for you. However, you can use the key information as a guide to build your own plan, tailor-made for you and your body.
What is my current situation, you ask? Well, I’m trying to lose weight and get a little slimmer after a few snacks – I’m sure many of you can communicate ?!
Here’s what a typical diet and supplement day looks like to me:
First meal 12:30 – 01:00
I will fast until 12:30 – 13:00. Fasting is a great way to control your calorie intake, especially if you are dieting, as it gives you less time to eat your daily calories, which means shorter intervals between meals and a feeling of satisfaction with the amount of food you eat. This is NOT Weight Loss Hacker in any way; it’s just a tool that I use to control my calorie deficit.
My first course is usually an omelet with peppers, low-fat cheese and bacon, or a sausage with a slice of toast on the side.
Afternoon snack: 14:30
Then I’ll make a whey protein shake or a banana peanut butter and protein bar smoothie as a snack between meals 1 and 2.
Second meal: 16:30
At about 4:30 pm, I will have a small bowl of tuna and sweet corn pasta.
Third meal: 19:30
Lunch time! My dish is steak with baby potatoes and green vegetables like broccoli, asparagus, or green beans. If I’m still hungry after dinner, I have a protein shake with one or two scoops.
I also use supplements to help me achieve my goals. I mentioned whey protein, but here are a few others that I take:
An easy way to add extra protein to your diet and a great selection of snacks if you’re still hungry at the end of the day. Pomegranate ® ‘Hydra 6 ® Protein contains a unique 50/50 blend of premium whey protein isolate and ultrafiltered micellar casein protein, which means it can be consumed during the day or right before bed – ideal for late night snackers!
Easy to use creatine can be added to protein shakes or BCAAs. It can help accelerate muscle growth and can also help your muscles generate more energy during hard workouts.
BCAA (Branched Chain Amino Acids)
I enjoy drinking BCAAs while I exercise to help me stay hydrated. BCAAs can also stimulate protein synthesis and improve recovery.
You need to keep this immune system in perfect condition!
How about cheat days?
I would not like to use the term “cheat days” or “cheat meals” as I do not believe that any foods should be labeled “cheat foods” or “bad foods”. However, I think that balance in your diet is essential. Over-restricting can lead to high cravings and ultimately huge relapses, which will greatly affect your progress and hurt your relationship with food.
I like to implement small things that I really like during the week so that I never feel too limited due to my diet. For example, I might have a handful of sweets after dinner in the evening, or a small amount of chocolate, and then, on weekends, I often order pizza or something for dinner one evening.
It helps me maintain consistent nutrition throughout the year, rather than giving my all for a few weeks and then eating whatever I want whenever I want for months on end. Finding a good balance between the foods that suit your goals and the foods that you enjoy the most is key to maintaining your diet long term.
At the end of the day, consistency is key, so finding a balanced diet that not only propels you towards your goals but also satisfies you will be the key to long-term success. ”
If Elliot’s advice has inspired you to go back to your diet again, why not take a look at these 3 super healthy, protein-rich recipes ?! You can also visit Elliot’s Instagram for diet and exercise tips.