Basic Nutrition Guide for Beginners | WazFlex

Basic Nutrition: The Foundation of Every Winner Mindset

If you’ve just started training, don’t underestimate how important nutrition is. Training tears muscle down. Nutrition rebuilds it stronger. You are what you eat — and the right food choices are the fastest way to get stronger, faster, and feel healthier.

Why nutrition matters more than you think

• Food fuels performance, repair, and recovery.

• Training without proper nutrition is wasted effort.

• Small, consistent food choices compound into big results.

The Three Pillars: Protein, Slow Carbs, and Healthy Fats

1. Protein — the building blocks of strength

Protein repairs and builds muscle. Aim to include protein in every meal.

Good sources:

• Chicken breast

• Fish (salmon, tuna)

• Eggs

• Skimmed milk and Greek yogurt

Rule of thumb: for most training beginners, target about 1.2 to 2 grams of protein per kilogram of body weight per day depending on intensity and goals.

2. Slow absorbing carbohydrates — steady energy for performance

Complex carbs keep energy stable, support long workouts, and refill glycogen after training.

Eat these:

• Brown rice, red rice

• Oats

• Brown bread and whole grains

• Sweet potatoes

• Green vegetables and French beans

Timing tip:

• Eat carbs before a workout for energy.

• Eat carbs after a workout to replenish glycogen and speed recovery.

3. Unsaturated fats — the silent performance drivers

Healthy fats support hormones, brain function, and joint health.

Include:

• Olive oil

• Flaxseed oil

• Fish oil (omega-3 sources)

Practical tip: use olive oil on salads, add a teaspoon of flaxseed oil to smoothies, or take a fish oil supplement if your diet is low in oily fish.

Simple daily structure for beginners

A balanced day that supports training and recovery:

Breakfast

• Oats + eggs + a piece of fruit

Lunch

• Brown rice + chicken + green vegetables

Snack

• Greek yogurt or a handful of nuts

Dinner

• Fish + sweet potato + salad

Hydration: drink water consistently. Avoid excess sugar and ultra processed foods.

Quick workout day nutrition guide

• Pre-workout (60–90 minutes before): small bowl of oats or banana with a spoon of peanut butter.

• Post-workout (within 30–60 minutes): protein source (shake or chicken) + fast digesting carb if needed (rice or fruit).

• Night: a slow protein source like cottage cheese can help overnight recovery.

Stretch, rest, repeat

Nutrition and training require consistency. Sleep and recovery are non negotiable. Aim for 7 to 8 hours of quality sleep and manage stress to get the most from your meals and workouts.

WazFlex tips for beginners

• Keep meals simple and repeatable. Simplicity wins.

• Prepare food in advance to avoid last-minute junk food decisions.

• Track progress rather than perfection. Small wins add up.

• If you use supplements, start with a basic whey or plant protein and fish oil. Whole foods first.

FAQ

Q: How much protein do I need?
A: Aim for 1.2 to 2 g per kg of body weight depending on training load. Beginners on lighter training should target the lower end.

Q: Should I cut carbs to lose fat?
A: No need to cut carbs drastically. Choose slow absorbing carbs and time them around workouts to fuel performance and recovery.

Q: Are fats bad?
A: No. Unsaturated fats are essential. Avoid trans fats and excessive processed fats.

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