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Good Nutrition is vital if you want to get into shape
27 Jun 2025
Good Nutrition Is Vital
At White Room Fitness, we give a lot of importance to the Nutrition of our clients, as we consider it an essential part of achieving their fitness goals. Poor Nutrition often leads to compromised results and failure to achieve the objectives set. Whether it is losing weight, increasing muscle mass or simply maintaining body composition, knowing what, how and when to eat it is vital. We guide our clients with effective and easy to follow Nutrition programs, where specific guidelines and meal plans are based on personal goals and individual needs.
For example, if your goal is weight loss, a Nutritional plan based on a calorie deficit will be crucial. A calorie deficit primarily occurs when the body burns more calories than it consumes. In this case an adequate protein intake is necessary in order to help preserve muscle mass during weight loss while a reduction in body fat occurs.
Our Nutritional Programs are based on an up-to-date scientific approach, characterised by what we consider the right intake amount of macronutrients (carbohydrates, proteins and fats) and micronutrients (vitamins and minerals) which will be adapted to each individual client.
What a Healthy Daily Meal Plan Looks Like
Breakfast: 2/3 boiled/scrambled mid size eggs + 30g of walnuts/almonds/cashews
Lunch: 200g/250g of Salmon (steamed) + 120g of Broccoli (steamed) + 100g of brown rice.
Mid-afternoon snack: Greek yoghurt 2% 200g + 1 fruit (banana, apple, pear, orange etc.) Dinner: 250/300g of Chicken (steamed) + 100g of spinach.
Water intake: 2.5L-3L x day.
Main Characteristics of Good Meal Plans
The correct amount of the following:
Protein - vital for building and repairing tissues, including muscles and bones. They play a crucial role in various bodily functions like production of enzymes and hormones, aids immune function, and contributes to satiety.
Complex carbohydrates (rice, veggies etc.), depending on the client’s goals.
Sugar – avoid. High intake of sugar can lead to health problems including high blood sugar, insulin resistance, metabolic syndrome, increased triglycerides, obesity and type 2 diabetes.
Unsaturated fats - they help improve blood cholesterol levels, reduce the risk of heart disease and stroke, and may even play a role in reducing the risk of type 2 diabetes.
Saturated fats and trans fats – avoid. Considered harmful and linked to cardiovascular issues.
Probiotics and Prebiotics - very important for a healthy microbiome, they are necessary for gut health.
Soluble and insoluble fibres - dietary fibre can help prevent or relieve constipation, promote healthy weight management, and reduce the risk of heart disease.
Conclusion
In short, proper nutrition is crucial for achieving results. Essentially, what you eat directly affects how your body responds to exercise, and whether or not you will be able to reach your fitness goals.
Key Training Programs when Nutrition is Key to results: 30 Day Reset and Transformation
