Energy Requirements: Ensure that your caloric balance is on track. The calories you consume should match the calories you burn. For muscle building, you need a caloric surplus, while for weight loss, a caloric deficit is beneficial.

Macronutrients and Micronutrients: Cover your needs for proteins, carbohydrates, and healthy fats.
Proteins are essential for muscle growth, carbohydrates provide energy, and fats support overall health.

Pre-Workout: Eat a balanced meal with carbohydrates and protein about 1–2 hours before your workout. Examples include whole grain bread with chicken breast or oats with yogurt and fruit.

During Training: Ensure you stay hydrated. Water or isotonic drinks are ideal for maintaining fluid balance.

Post-Workout: Consume a meal with carbs and protein within 30–60 minutes after training. A protein shake or cottage cheese with fruit are great options.

Vitamins and Minerals: Focus on a varied diet to ensure you’re getting all the essential nutrients. Fruits, vegetables, whole grains, and nuts are rich in vitamins and minerals.