If you have ever trained consistently but felt unsure about what to eat, when to eat, or how to structure your nutrition for real results, you’re not alone. At Legacy Personal Training, we get nutrition questions every single day on the training floor. We find that most people are not confused because they lack discipline, they’re confused because there is an overwhelming amount of conflicting information online. Rather than chasing trends, the most effective approach is understanding and applying a few foundational principles consistently to your diet. Here are the three most common nutrition questions we hear from our members and the straightforward answers that actually work. Protein intake is one of the most misunderstood and underestimated components of nutrition, especially for adults who are trying to lose fat while maintaining or building muscle. The most accurate way to determine protein needs is not based on total body weight, but lean body mass. A safe and effective range is: 0.6 to 1.0 grams of protein per pound of lean body mass per day If you have ever completed an InBody scan, your lean mass number is listed clearly. That is the number you should use. This amount is not meant to be consumed in one or two meals. It should be spread evenly across the day. Most people do best aiming for: 25 to 35 grams of protein per meal Multiple meals or snacks throughout the day Protein shakes can be helpful, but they should supplement whole food protein, not replace it entirely. Relying only on shakes usually leads to poor satiety and inconsistent habits. Think of shakes as a supplement to your healthy animal or plant-based protein. Whole food sources such as lean meats, eggs, fish, and dairy should make up the foundation. Protein shakes are best used as a convenient boost when needed. The biggest takeaway: most people are eating far less protein than they think, and increasing intake almost always improves energy, recovery, and body composition. The short answer is both, but timing and composition matter. Eating before training helps fuel performance and protects muscle tissue. The goal is not to feel full or heavy. The goal is to provide enough energy to train well. For early morning workouts, something simple works best: A banana or apple Water Optional small amount of protein For afternoon or evening workouts, aim to eat a balanced meal about 90 minutes beforehand that includes: Carbohydrates for energy Protein to support muscle repair Avoid large meals right before training, as digestion competes with performance. After training, your body is primed to recover and rebuild. Protein intake during this window supports muscle repair and adaptation. You do not need to rush into eating within minutes, but within one to two hours post workout is ideal. A practical approach: A protein shake shortly after training if convenient A whole food, protein dense meal within 60 to 90 minutes Most people should aim for 20 to 40 grams of protein post workout, depending on body size and training intensity. This is often referred to as the holy grail of nutrition, and while it requires consistency, it is absolutely achievable. Maintain a slight calorie deficit Keep protein intake high Use carbohydrates strategically Include healthy fats If you train with little or no carbohydrates, your body will convert protein into energy. That means some of the protein you worked hard to consume is no longer available for muscle repair. Carbohydrates are not the enemy. Unused carbohydrates are the problem. A helpful strategy is to view your day as a timeline: Eat more carbs earlier in the day and around training Reduce carb intake later in the evening unless you train early the next morning Focus dinners around protein and vegetables This approach supports performance, recovery, and fat loss without unnecessary restriction. Fat does not equal body fat. Healthy fats play a critical role in hormone production, joint health, and recovery. Sources such as olive oil, avocados, nuts, seeds, and fatty fish should not be eliminated simply because the word fat sounds negative. Like protein and carbohydrates, fat has a purpose. Balance matters. The biggest nutrition breakthroughs we see do not come from perfect plans. They come from repeatable habits. Eating enough protein, fueling workouts properly, and structuring meals intentionally throughout the day creates energy stability, better training performance, and long term results. Nutrition is not about extremes. It is about alignment with your training and lifestyle. At Legacy Personal Training, nutrition guidance is integrated into the training process. We help members understand how to fuel their workouts, recover effectively, and build habits that support long term success. This is not about rigid meal plans or short term fixes. It is about creating a structure that works in real life. Legacy Personal Training proudly serves DC Ranch and the North Scottsdale community. If you want help dialing in your nutrition to support strength, fat loss, and consistency, schedule a consultation and let our team guide you through a smarter approach. Your training matters! Your nutrition should support it.Top Nutrition Questions We Hear in the Gym
How Much Protein Do I Really Need?
The Guideline We Use
What That Looks Like Practically
Should I Eat Before or After a Workout?
Pre Workout Nutrition
Post Workout Nutrition
What Should I Eat to Lose Fat While Still Building Muscle?
The Core Principles
You must burn more calories than you consume, but extreme restriction leads to muscle loss and burnout.
High protein preserves muscle mass and supports metabolism.
Carbs are your primary energy source during training. Without them, your body will use protein as fuel, which undermines muscle building efforts.
Approximately 20 to 25 percent of daily calories should come from healthy fats to support hormones and recovery.Why Carbohydrates Matter
A Note on Fat Intake
Consistency Beats Perfection
How We Help Members Apply This at Legacy
