Nutrition's Foundation for Movement

How nutrition creates the foundation for maintaining and building movement capacity

Nutrition as Foundation

You cannot build movement capacity on a poor nutritional foundation. No exercise programme is more powerful than poor nutrition. Your body requires raw materials—macronutrients and micronutrients—to function, repair itself, and adapt to physical demands.

Macronutrients and Movement

Protein

Protein is essential for muscle tissue maintenance and repair. When muscles are challenged through exercise or daily activity, they experience micro-damage. Protein provides the amino acids needed to rebuild muscle tissue stronger than before. Adequate protein intake supports muscle maintenance at all ages and is particularly important when engaging in strength training or managing the natural muscle loss that occurs with aging.

Carbohydrates

Carbohydrates provide glucose, the primary fuel for muscle contraction and brain function. They replenish muscle glycogen stores, which are depleted during activity. Adequate carbohydrate intake supports exercise performance and recovery.

Fats

Fats serve multiple functions including hormone production, nutrient absorption, and energy storage. Healthy fats (found in nuts, seeds, fish, and plant oils) support cardiovascular health and provide concentrated energy.

Key Micronutrients for Bone and Movement

Calcium

Calcium is the primary mineral in bone tissue. Adequate calcium intake, combined with weight-bearing activity and vitamin D, supports bone health and strength.

Vitamin D

Vitamin D supports calcium absorption and bone health. It also plays roles in muscle function, immune health, and mood. Vitamin D is synthesized when skin is exposed to sunlight, but many people have insufficient levels, especially in winter or at high latitudes.

Magnesium

Magnesium is involved in muscle function and protein synthesis. It also supports bone health and is important for energy production.

Iron

Iron is essential for oxygen transport in blood, which is critical for physical performance. Iron deficiency impairs energy and endurance capacity.

Hydration

Water is essential for all physiological processes. Muscle contractions require water. Adequate hydration supports exercise performance, recovery, and thermoregulation. Dehydration impairs muscle function and cognitive performance.

Practical Nutrition Principles

Eat Whole Foods

Whole foods—vegetables, fruits, legumes, whole grains, nuts, seeds, fish, meat, and eggs—provide the nutrients needed for movement capacity. No special supplements are required for health; whole foods provide complete nutrition when eaten in variety.

Adequate Calories

Your body requires adequate energy to function and adapt to physical demands. Significantly restricting calories impairs recovery and adaptation.

Consistency

Nutrition doesn't need to be perfect every day. A balanced pattern across days and weeks is what matters. Occasional indulgences don't negate consistent healthy eating.

Individual Variation

Nutritional needs vary based on body size, activity level, age, and individual metabolism. What represents adequate nutrition for one person may differ for another.

Disclaimer: This article is educational in nature. For personalised nutritional guidance, especially if you have dietary restrictions or health conditions, consult with a qualified nutritionist or healthcare professional.