Prioritising your health is never a bad call. Hitting the gym for some heavy lifting is a fantastic starting point, but if you’re serious about maximising your gains and your overall wellbeing, you need to focus on nutrition too.
Training isn’t just about smashing it in the gym. What you eat plays a massive role in how you perform, recover and feel day to day. While tracking your macros is great for muscle gain and fat loss, you’ll also want to zoom out and focus on giving your body a wide variety of nutrients to keep it functioning at its best.
And one of the easiest ways to start? Get more colour on your plate.
Why Colour Matters
You’ve probably heard the saying: “eat the rainbow”. While it’s a bit of an oversimplification, it’s a solid rule of thumb. Colourful fruits and veggies are packed with phytonutrients – natural compounds that give plants their vibrant colours and which work as antioxidants to protect your body from chronic diseases.
The Power of Fruit and Veg
Fruits and veggies are the OGs of colourful eating. They’re rich in vitamins, minerals and fibre, and they bring unique flavours to the table too. Keeping the skins on your produce is especially important because the skin often contains the highest concentration of nutrients, including fibre and phytonutrients like:
- Lycopene (found in red foods like tomatoes and watermelon)
- Beta-cryptoxanthin (in orange foods like sweet potatoes and carrots)
These compounds don’t just make your meals look fancy – they support your immune system, help prevent inflammation, and reduce the risk of chronic illnesses like heart disease and colon cancer.
Oh, and fibre? It’s a game changer. High-fibre diets have been linked to better gut health, reduced cholesterol and a lower risk of colon cancer. Fibre also helps regulate blood sugar and keeps you fuller for longer.
Small but Mighty: Microgreens
If you want to level up, add microgreens to your meals. These tiny greens – like broccoli sprouts – are nutritional powerhouses, loaded with vitamins, minerals and antioxidants. They’re particularly rich in sulforaphane, a compound linked to improved heart health and cancer prevention.
Sprinkle them on salads, blend them into a smoothie, or use them to garnish your dinner.
Spice It Up
Herbs and spices aren’t just there to make your food taste better – they’re functional too. Turmeric, for example, is rich in curcumin, which has anti-inflammatory properties and may help with conditions like arthritis and even heart disease.
If you really want to maximise the benefits, consider a curcumin supplement, as the amount you’d get from cooking alone might not be enough. Pair it with black pepper to boost absorption.
Don’t Forget the Protein
While colourful fruits and veggies are an important factor when it comes to health outcomes, equal attention should be given to other areas, such as protein.
If you’re lifting regularly, protein is non-negotiable. Aim for around 1.6–2.2g of protein per kilogram of body weight per day, as this range has been shown to support muscle growth and recovery .
Some protein-packed foods to stock up on:
- Red meat (rich in iron and B12)
- Eggs (a perfect protein source)
- Shellfish (oysters are packed with zinc)
- Cheese and yoghurt (great for calcium and gut health)
Take It Slow
If you’re new to nutrition, don’t stress. Small changes over time make a massive difference. Start with simple swaps: add an extra veggie to your plate, mix in some microgreens, or experiment with new herbs and spices.
The key is consistency. You don’t need to overhaul your diet overnight – just build healthy habits bit by bit. And remember, it’s not about being perfect; it’s about progress.
If you’d like help putting together a personalised nutrition plan, drop me a message. Let’s make your goals happen.