When pursuing a healthier lifestyle, we often underestimate the significance of nutrition. Doesn’t matter if one is a seasoned athlete or just starting their fitness journey; the fuel one provides for their body plays a pivotal role in achieving and maintaining optimal performance.

Nutrition isn’t just about counting calories; it’s about supplying the body with the essential nutrients it needs to function at its best. Dr Mohit Kakri, MBBS (Kathmandu Medical College), carries expertise in sports nutrition and performance. He was also Mr Kathmandu 2017-2018 and National Powerlifting Champion 2021. Dr Karki is currently a resident at the cardiology department of Apollo Multispeciality Hospital, Kolkata.

In this interview with the Post, he delves into the key aspects of how a well-balanced diet can positively impact one’s fitness goals, from enhancing energy levels to aiding in muscle recovery.

What are the key nutrients essential for athletes and fitness enthusiasts?

Achieving overall fitness and well-being depends on a balanced intake of both macronutrients (carbs, protein and fats) and micronutrients (vitamins and minerals). For athletes, the crucial factor lies not only in the types of nutrients but also in their quantities and timing, significantly influencing athletic performance. Carbohydrates and fats are the primary energy sources, while protein is pivotal in post-exercise recovery. In addition, vital minerals such as zinc, magnesium, calcium, sodium and a spectrum of essential vitamins at recommended daily levels are indispensable for unlocking peak performance.

How can individuals balance their macronutrients (carbohydrates, proteins and fats) to optimise their fitness performance?

When it comes to achieving a balanced macronutrient profile, the starting point is to define your specific goals. Whether your aim is to build muscle, enhance endurance, shed body fat, or excel in a particular sport, each objective demands a tailored nutritional approach.

For those pursuing general well-being, a recommended macronutrient ratio includes 45 to 50 percent carbohydrates, 30 to 35 percent protein, and 20 to 25 percent fats, accompanied by meeting 100 percent of the recommended dietary allowances (RDA) for all essential vitamins and minerals. The key to success lies not only in hitting these percentages but also in prioritising fresh whole foods and green vegetables over packaged alternatives. Doing so ensures a dual focus on both the quantity and quality of your dietary choices, laying a solid foundation for overall health.

Are there any specific dietary supplements you recommend for people engaged in regular physical activity?

Supplements, as the name implies, are designed to address dietary deficiencies that may not be entirely met through whole foods. For individuals engaging in regular physical activity, the primary focus should be on including a variety of nutrient-rich whole foods in their diet.

However, there are instances where obtaining sufficient nutrients solely from whole foods becomes challenging. In such cases, supplements can be convenient alternatives. For those struggling to meet their protein requirements, whether due to dietary restrictions or preferences, options like whey protein or plant protein powders offer a readily available solution.

Fish oil supplements, rich in EPA and DHA, become valuable for individuals with diets lacking these essential fatty acids, particularly in regions like Nepal. These fatty acids play a crucial role in heart health. A reliable multivitamin can also be a helpful addition, ensuring that all essential vitamins and minerals are adequately covered, especially those lacking in the regular diet.

Notably, Vitamin D3 deficiency is widespread. Therefore, it’s advisable to undergo a blood test to assess your levels and, if needed, follow the recommended supplementation under the guidance of a healthcare professional.

How can nutrition support muscle recovery and growth after intense workouts?

You cannot expect better performance in the field, better training sessions in the gym and recovery following intense workouts without good dietary habits in the plan.

Post-workout nutrition plays a pivotal role. Carbohydrates are essential to replenish glycogen stores, protein is crucial for repairing damaged muscle fibres and facilitating recovery, while essential fats contribute to proper cell membrane function, hormone formation, and thyroid activity, among other vital functions.

It’s not just about the major players; micronutrients like sodium, potassium, magnesium and various vitamins must also be replenished to support overall bodily functions. Overlooking the quality and quantity of the food and nutrients you consume can impede the recovery process between intense workouts, hindering muscle growth and overall performance. Simply put, what you eat is just as important as how hard you work to achieve your fitness goals.

What are the common misconceptions about nutrition and fitness you often encounter in your practice?

Over my more than a decade of immersion in the fitness culture and industry, I’ve encountered and, admittedly, fallen prey to numerous myths that have circulated over time.

Some of the common misconceptions are that high protein diets are bad for kidneys, lifting weights at a young age would stunt height growth, you shouldn’t be drinking water while working out, and losing weight means just eating less to no food and avoiding fat sources, and it’s better to train empty stomach first thing in the morning.