Nutrition Information

At LiftFuel, we believe that what you eat is just as important as how you train. This section is here to inform you on recommended nutritional and supplement advice to support your workout and healthy living goals—whether you're aiming to build muscle, increase strength, or improve overall fitness. Explore tailored diet tips and supplement recommendations designed to maximize your results and support long-term health.

Macronutrient Breakdown (per day)

Protein:

  • 1.6–2.2g per kg of body weight (or 0.7–1g per lb). Essential for muscle repair and growth.
  • Example: A 70kg person should eat about 112–154g of protein daily.
  • Example sources: Meat, poultry, fish, eggs, dairy products, beans, lentils, tofu.
chicken

Carbohydrates:

  • 3–6g per kg of body weight (1.4–2.7g per lb), depending on activity level. Carbs fuel your workouts and help with recovery.
  • Example: 70kg person = 210–420g of carbs.
  • Example sources: Brown rice, oats, quinoa, broccoli, spinach, apples, bananas, lentils, milk, yogurt.
rice

Fats:

  • 0.8–1g per kg of body weight (0.35–0.45g per lb). Important for hormones and overall health.
  • Example: 70kg person = 56–70g of fat.
  • Focus on healthy fats like monounsaturated and polyunsaturated fats (including omega-3 and omega-6 fatty acids) and limit saturated and trans fats.
  • Example sources: Olive oil, avocados, nuts, seeds, fatty fish (salmon, herring), flax oil.
almonds

Supplementation

Protein Powder

  • Whey Protein Isolate: Faster digestion, lower in carbs and fat—great post-workout or for those with lactose sensitivity.
  • Whey Protein Concentrate: Slightly cheaper, contains more carbs and fat—good for general use if you tolerate dairy well.
  • Plant-Based Proteins: Options like pea, rice, or soy protein—ideal for vegans or those with dairy allergies.
protein powder

Creatine monohydrate

  • Creatine monohydrate helps increase muscle strength, sprint performance, and training volume.
  • Take 3–5g daily (no need to cycle or load).
  • Safe for long-term use and inexpensive.
creatine

Vitamins

  • Multivitamins: Help fill in any dietary gaps—especially useful if your diet lacks variety.
  • Omega-3s (EPA & DHA): Most people don’t get enough from diet alone. Omega-3s support heart health, joint health, and help reduce inflammation.
omega-3 pills