Nutrition advice for men: Fuelling your fitness journey
Fitness is more than just lifting heavier weights or running faster—it’s about being ready for life. Whether it’s having the energy to play with your kids, staying sharp at work, or performing at your best in sport, what you eat plays a massive role in how you show up every day.
At Back in the Game (BITG), we’ve seen too many men neglect their nutrition—not because they don’t care, but because life gets in the way. Busy schedules, family commitments and long work hours make eating well feel like a challenge. But here’s the truth: getting your nutrition right doesn’t have to be complicated.
Fuelling your body properly gives you more energy, improves recovery and helps you train smarter—not just harder. It’s not about following extreme diets or counting every calorie. It’s about making practical, sustainable choices that support your performance and long-term health.
This guide breaks down exactly what you need to know to fuel your fitness journey. From understanding the essentials of protein, carbs, and fats to optimising hydration and meal timing, we’ve got you covered. Let’s make nutrition work for your life, so you can stay strong, energized, and ready for whatever comes next.
Key takeaways
Nutrition fuels performance – Eating well isn’t just for muscle growth; it impacts energy levels, recovery, and mental focus.
Balance over extremes – Sustainable, nutrient-dense meals work better than restrictive diets.
Protein, carbs and fats matter – Prioritise high-quality protein, smart carb choices, and healthy fats for optimal results.
Hydration is essential – Even mild dehydration affects strength, endurance, and focus.
Small changes, big impact – Consistent, practical nutrition habits lead to long-term success.
Skipping meals might seem harmless, but it can lead to low energy, poor recovery, and overeating later. Instead of crash dieting, focus on consistent, balanced meals packed with protein, healthy fats, and fibre to fuel your body properly.
Why nutrition matters for men’s fitness
Training without proper nutrition is like trying to drive a car without fuel. You might get by for a while, but eventually, your performance will suffer. Nutrition isn’t just about muscle growth—it affects energy levels, recovery, and even mental focus.
What happens when you don’t eat right?
Low energy levels make workouts feel harder.
Poor recovery leads to muscle soreness and increased injury risk.
Strength gains slow down because your muscles lack essential nutrients.
Metabolism struggles, making weight management more difficult.
The BITG approach to nutrition
Fuel for performance – Eat to train well and recover faster.
Balance, not extremes – No fad diets, just smart, sustainable eating.
Fit nutrition into your life – Simple, practical strategies for busy men.
By making small, consistent improvements to your diet, you’ll notice real differences in how you train, recover, and feel day-to-day. It’s not about restriction—it’s about giving your body the fuel it needs to perform at its best.
Pro tips:
Proper nutrition underpins your training and overall well-being.
Small, sustainable changes drive better energy, strength, and focus.
Balance and practicality beat extreme diets every time.
The three pillars of a strong nutrition plan
Protein: The foundation of strength
Protein is essential for muscle repair, recovery, and growth. Most men either don’t get enough or cram it all into one meal. Instead, spread protein intake across the day to maximize muscle protein synthesis.
Best sources of protein
Lean meats (chicken, turkey, beef)
Fish (salmon, tuna, cod)
Eggs and dairy (Greek yoghurt, cottage cheese)
Plant-based options (tofu, lentils, beans, quinoa)
Protein powders for convenience (whey, casein, plant-based blends)
How much protein do you need?
To get things started, aim to have some kind of protein source with every meal.
Carbohydrates: The right fuel for energy
Carbohydrates fuel your body for peak performance. The key is choosing the right types:
Slow-digesting carbs (brown rice, sweet potatoes, oats) for steady energy.
Fast-digesting carbs (fruit, white rice) post-workout for quick recovery.
Fibre-rich carbs (vegetables, legumes, whole grains) for digestive health.
Carb cycling (eating more on workout days, less on rest days) to match energy demands.
Healthy fats: The key to hormonal balance
Testosterone, joint health, and brain function all rely on healthy fats. Include:
Avocados, nuts, seeds
Olive oil, coconut oil
Fatty fish (salmon, mackerel)
Omega-3 supplements if dietary intake is low
Pro tips:
Aim for balanced macronutrients (protein, carbs, and fats) spread throughout the day.
Quality protein sources support muscle repair and growth.
Carbs provide energy; choose mostly complex carbs with some fast carbs post-workout.
Healthy fats are crucial for hormone function and overall health.
Hydration: The overlooked performance enhancer
Dehydration is one of the quickest ways to sabotage your performance. Even a small drop in hydration can significantly impact endurance, strength and mental clarity.
Signs of dehydration
Persistent fatigue and sluggishness
Headaches and difficulty concentrating
Reduced endurance and strength during workouts
Dark-coloured urine and infrequent urination
How much water do you really need?
(Exact amounts vary by individual and climate conditions.)
Sedentary: ~2–3 litres/day
Active: ~3–4 litres/day
Intense training: 4+ litres/day
Hydration tactics!
Drink consistently throughout the day instead of chugging large amounts at once.
Start your day with a glass of water to rehydrate after sleep.
Include electrolyte-rich fluids (coconut water or hydration mixes) if you sweat heavily.
Monitor urine colour – aim for pale yellow as an indicator of good hydration.
Pro tips:
Hydration is crucial for energy and mental focus.
Even mild dehydration hurts performance.
Monitor urine colour and drink steadily throughout the day.
Meal timing & smart eating for busy lives
Pre-workout nutrition: Maximising performance
What to eat: A balance of protein and easily digestible carbs.
Examples: Greek yoghurt with fruit, oats with protein powder, or a banana with peanut butter.
Timing: 30–90 minutes before training to allow digestion.
Hydration: Ensure you’re well-hydrated before exercise.
Post-workout nutrition: Recovery done right
What to eat: Protein + carbs to replenish glycogen and repair muscles.
Examples: Chicken and rice, protein shake with fruit, eggs on wholegrain toast.
Timing: Within 60 minutes post-workout for optimal recovery.
Nutrient absorption: Combining proteins with a small amount of healthy fats can support recovery.
Meal frequency: Busting the myths
You don’t need six meals a day—focus on overall daily intake.
Prioritise whole, nutrient-dense foods.
Intermittent fasting can work for weight management if done correctly (e.g., 16:8 approach), but make sure you still get enough protein.
Common nutrition mistakes and how to fix them
Skipping meals
Problem: Leads to low energy, poor focus, and overeating later.
Solution: Keep protein-rich snacks (nuts, yoghurt, jerky) on hand to avoid energy crashes.
Relying on processed foods
Problem: Refined sugars and unhealthy fats cause energy spikes and crashes.
Solution: Opt for whole, minimally processed foods like lean meats, fresh veggies, and complex carbs.
Not eating enough protein
Problem: Slows muscle repair and growth.
Solution: Spread protein intake throughout the day (e.g., 20–30g per meal/snack).
Ignoring fibre intake
Problem: Poor digestion, bloating, and slower metabolism.
Solution: Include whole grains, fruits, vegetables, and legumes.
Overconsuming sugary drinks
Problem: Hidden calories that contribute to weight gain and energy crashes.
Solution: Stick to water, herbal teas, or low-sugar beverages.
Ignoring micronutrients
Problem: Vitamin or mineral deficiencies hinder progress and overall health.
Solution: Eat a colourful variety of foods (leafy greens, berries, peppers) to cover your bases.
Pro tips:
Avoid skipping meals and over-relying on processed foods.
Spread protein evenly, include enough fibre, and watch out for sugary drinks.
Micronutrients (vitamins, minerals) are just as important as macros.
The BITG approach: Nutrition that fits your lifE
At BITG, we don’t believe in overcomplicating nutrition. You don’t need extreme diets or fancy meal plans—you just need an approach that fits seamlessly into your daily routine. Our philosophy is simple: eat with purpose, train with intent, and fuel your body for what truly matters.
Making nutrition fit your life
We know life gets busy. Between work, family, and social events, nutrition can easily fall by the wayside. That’s why we focus on practical, sustainable strategies that adapt to your routine—not the other way around.
Meal prepping for success
Batch cooking: Grill or bake proteins (chicken, fish) and roast vegetables in bulk.
Efficient staples: Pre-cook carbs like brown rice or quinoa to grab and go.
Storage strategies: Use airtight containers so meals stay fresh and travel easily.
Eating out without derailing your progress
Navigate menus: Look for protein-focused dishes with vegetables.
Portion control: Split large meals, swap fries for a salad, and go light on sauces.
Social settings: Enjoy without guilt—just don’t make eating out an everyday habit.
Understanding portion control
Visual cues:
Protein = size of your palm.
Carbs = size of your fist.
Healthy fats = size of your thumb.
Adjust for training days: Increase carbs on high-volume workout days; reduce them on rest days if weight management is your goal.
Tracking progress without obsessing
Energy levels: Are you frequently tired? Your diet may need adjusting.
Strength benchmarks: If your lifts are stalling, increase your protein or total calories.
Overall well-being: Sleep quality, mood, and digestion can reveal a lot about your nutritional status.
Pro tips:
Focus on practical, sustainable routines that fit your real life.
Meal prepping and smart dining-out choices help you stay consistent.
Portion control and mindful eating keep you on track without strict calorie counts.
Conclusion: Men’s fitness nutrition
Good nutrition isn’t about perfection—it’s about making better choices consistently. By prioritizing high-quality proteins, healthy fats, and the right carbohydrates, you’ll fuel your training, improve recovery, and perform better in every area of life. These small, sustainable changes accumulate into strong habits that keep you energized and ready to tackle new challenges.
A well-rounded nutrition plan should focus on whole, nutrient-dense foods, hydration, and simple meal planning to maintain momentum without feeling restricted. Supplements can help, but they should never replace real, high-quality food sources. The key to long-term success is consistency—making smart decisions daily that add up over time.
Finally, shift your mindset from “dieting” to a long-term nutritional strategy. Focus on habits that make eating well feel natural, adapt to life’s inevitable changes, and stay accountable with a supportive community.
Train hard, eat well, and be ready for whatever life throws your way. That’s the BITG way.
Give it a try!
Try it for Two Weeks: Pick one or two habits from this guide (e.g., daily protein target or consistent hydration) and track how you feel and perform.
Share Your Progress: Check in with a friend, our coaches, or our online community for accountability.
Keep Adapting: As your schedule or goals change, revisit these principles and tweak them to fit your life.
Take control of your nutrition and performance with Back in the Game—fuel your body train smarter, and feel your best every day. Join us today!
Further reading
Men's Health and Nutritional Needs Throughout the Lifecourse: This collection of research articles explores the unique dietary requirements of men at different life stages, offering insights into nutrition's role in disease prevention and overall well-being.
The Power of Protein: An analysis of dietary macronutrient distributions, highlighting the significance of protein intake in supporting muscle maintenance and overall health.
Training and Nutrition for Performance: Males, Females, and Gender Differences: A comprehensive review examining how training and nutritional strategies can be optimized based on gender-specific physiological differences.
Low-Fat Diets and Testosterone in Men: Systematic Review and Meta-Analysis of Intervention Studies: A study investigating the impact of low-fat diets on testosterone levels in men, providing insights into dietary choices and hormonal health.
