Diet and Nutrition - How to Eat to Stay Strong and Healthy

By Andreas Ladegaard Madsen, Bachelor of Sports Science, AU

What does the diet actually consist of?

When we talk about "diet," we're really talking about nutrients – the building blocks that keep the body going. Diet can be broadly divided into:

1. Macronutrients – energy sources:

Protein : Builds and maintains muscles, tissues, and organs. Protein consists of amino acids, which are necessary for muscle repair and growth.
- Need for strength training : 1.6–2.2 g protein per kg body weight daily.
Carbohydrates : The body's primary source of energy – especially important before and after exercise. Helps maintain glycogen stores in the muscles.
- Need for strength training : 3–6 g carbohydrate per kg body weight daily depending on intensity.
Fat : Supports hormone production (including testosterone), cell function and absorption of fat-soluble vitamins (A, D, E and K).
- Need for strength training : Approximately 0.8–1.0 g fat per kg body weight daily.

2. Micronutrients – vitamins and minerals:

Vitamins : Regulate metabolism, immune system and energy production. For example, vitamin D is important for muscle function and calcium absorption.
Minerals : For example, iron, calcium, magnesium and zinc are essential for, among other things, muscle contraction, nerve function and bone health.

A healthy and varied diet ensures that you get both the energy and nutrients that your body needs – whether the goal is muscle building, fat loss or general health.

Why is it important to eat right when you exercise?

If you're strength training and want to build muscle mass and reduce body fat , your diet is just as important as your workout. Without enough protein , your body will struggle to build muscle. Without enough carbohydrates , you won't have the energy to train hard. And without healthy sources of fat, your hormone balance will suffer – which can hinder progress.

In addition, a diet rich in vitamins, minerals and fiber ensures that you recover better, keep your immune system strong and have healthy digestion – all important for being able to train continuously and see results.

The official dietary guidelines – and how they support your training goals

The Danish Health Authority's dietary guidelines are not only designed to prevent disease – they are also a solid foundation if you want to eat purposefully and effectively in connection with training. And they are developed with sustainability and climate in mind.

Here are the 7 dietary tips – with training-relevant perspectives:

1. Eat a plant-rich, varied diet and not too much

A varied intake ensures that you get all the micronutrients your body needs – and plant-rich meals keep you full with fewer calories, which is an advantage during fat loss.

2. Eat more vegetables and fruits

Minimum 600g daily – rich in fibre, vitamins and antioxidants. Vegetables help with satiety, digestion and recovery.

3. Eat less meat – choose legumes and fish

Reduce your meat intake to a maximum of 350 g per week – and get protein from sources such as lentils, chickpeas and fish. These sources are rich in essential fatty acids and are good for the environment.

4. Eat whole grain foods

Whole grains provide stable energy and a higher feeling of satiety. Go for oatmeal, whole grain bread, rye and brown rice – perfect before/after training.

5. Choose plant oils and low-fat dairy products

Healthy fats from rapeseed oil or olive oil support hormone balance and cell repair. Low-fat dairy products such as skyr provide quality protein with low fat content.

6. Eat less sugar and salt

Too much sugar and salt negatively impact energy levels and can lead to blood sugar and fluid imbalances. Focus on natural ingredients and avoid processed foods.

7. Drink water

Water is essential for performance, digestion and recovery. Fluid loss affects both energy and strength. Drink regularly – especially before, during and after exercise.

Protein powder – a practical solution for a busy everyday life

Although it is optimal to get your protein from whole foods, in a busy day it can be difficult to reach 120–180 g of protein daily (for a 75–90 kg person). Protein powder is an effective and easily accessible supplement.

A scoop of quality protein powder (e.g. whey protein) provides 20–25 g of quickly absorbed protein and is ideal for:

After training for rapid muscle repair
In smoothies, skyr or oatmeal
As an easy meal on the go

Conclusion: Train smart – eat smarter

Strength training is a great way to improve both your body and mind – but without a healthy and nutritious diet, you will never reach your full potential. By following the official dietary guidelines , and focusing on the right amounts of protein, carbohydrates and healthy fats , you can support both your training goals and your overall health.

And remember – it’s not about perfection, but about good habits over time . Eat a varied, plant-based and protein-rich diet. Combine that with regular exercise – for example with JAAFIT PRO – and you’re well on your way to a stronger, healthier and more sustainable lifestyle.