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The Fundamentals of Nutrition

November 08, 20233 min read

The key is to keep it simple, give this framework a try!

In today's fast-paced world, it's easy to overlook the importance of proper nutrition. We often find ourselves reaching for quick and convenient meals, without considering the impact they have on our overall health and well-being. But understanding the basics of nutrition is essential for creating a balanced and healthy lifestyle. In this blog post, we will explain what calories, macros, and micros are, and how to use meal timing and supplements to create a nutrition plan that works for you.

Let's start by understanding the concept of calories.

Calories are a unit of energy that our bodies need to function properly. When we consume food, our bodies break it down and convert it into energy. This energy is then used for various bodily functions such as breathing, digestion, and physical activity. The number of calories we consume versus the number of calories we burn determines whether we gain, lose, or maintain weight. Understanding your daily caloric needs is crucial for achieving your health and fitness goals.

Now, let's dive into macros and micros.

Macros, short for macro-nutrients, are the nutrients that provide us with energy in the form of calories. There are three main macro-nutrients: carbohydrates, proteins, and fats. Carbohydrates are our body's primary source of energy, while proteins are essential for building and repairing tissues. Fats, contrary to popular belief, are also important for our overall health, as they help regulate hormone production and support brain function.

On the other hand, micros, or micro-nutrients, are the vitamins and minerals that our bodies need in smaller quantities but are equally important. These micro-nutrients play a vital role in various bodily functions, such as maintaining a healthy immune system, supporting bone health, and ensuring proper cell function. While macros provide us with energy, micros are essential for optimal health and well-being.

Meal timing

Now that we understand the basics of calories, macros, and micros, let's discuss how to use meal timing to create a balanced nutrition plan. Meal timing refers to the strategic planning of when and how often we eat throughout the day. By spacing out our meals and snacks evenly, we can ensure a steady supply of energy throughout the day and avoid energy crashes or overeating. It's also important to consider the timing of our workouts and fuel our bodies accordingly. Eating a balanced meal or snack before and after exercise can help maximize performance and aid in recovery.


Supplements can also be a useful tool in creating a balanced nutrition plan. While it's always best to get our nutrients from whole foods, supplements can provide an extra boost when needed. For example, if you struggle to meet your protein needs through food alone, a protein supplement can help ensure you're getting enough. Similarly, if you have specific nutrient deficiencies, such as low vitamin D levels, a supplement can help bridge the gap. However, it's important to remember that supplements should never replace a healthy diet and should be used in conjunction with a balanced nutrition plan.

Creating a balanced nutrition plan

Creating a balanced nutrition plan that incorporates calories, macros, micros, meal timing, and supplements can seem overwhelming at first, but with a little planning and effort, it becomes second nature. Start by calculating your daily caloric needs based on your goals, and then determine the appropriate macro-nutrient distribution for your lifestyle. Focus on consuming a variety of whole foods that are rich in micro-nutrients, and consider incorporating supplements when necessary. Lastly, pay attention to meal timing and fuel your body at regular intervals to maintain steady energy levels throughout the day.


In conclusion, understanding the fundamentals of nutrition is crucial for creating a balanced and healthy lifestyle. By understanding calories, macros, and micros, and incorporating meal timing and supplements into our nutrition plans, we can optimize our health and well-being. Remember, nutrition is not about restriction or deprivation but about nourishing our bodies with the right nutrients to thrive. Start by making small changes today, and you'll be on your way to a healthier you.

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Giovanni Lara

Fitness, Nutrition, Lifestyle

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