Fuelling for Weight Loss vs. Muscle Building vs. Endurance Training
Achieving your fitness goals isn’t just about working out—it’s about fuelling your body with the right nutrition to support the shifts you want to see. Whether you’re aiming for weight loss, building muscle, or improving cardiovascular endurance, each goal can be supported with a different approach to nutrition.
Weight Loss
Weight loss is often oversimplified as just 'calories in vs calories out,' but this approach misses the bigger picture of how our bodies actually work. Factors like hormones, stress, sleep, the gut microbiome, and even how and when we eat all play a significant role in how our body processes energy and stores fat.
Let’s put a spotlight on one key hormone — insulin. Insulin resistance can lead to fat storage around the midsection, inability to lose weight effectively, and energy fluctuations throughout the day.
Hormonal dysregulation of insulin (as well as other hormones that can contribute to weight gain like cortisol and thyroid dysfunction) can be investigated by your Naturopathic Doctor. Individualized treatment will further support weight loss efforts and compliment nutrition principles.
Nutrition Takeaways for Weight Loss:
Always pairing carbohydrates with protein, fibre, or healthy fats can help regulate blood sugar to prevent insulin spikes. This is the concept of “no naked carbs” which ensures that even when carbohydrates are consumed, the blood sugar and insulin response is stable, creating a better metabolic landscape for weight loss.
Creating a small caloric deficit may be helpful for weight loss under proper guidance, but aiming for 20-30g of protein per meal will ensure muscle mass is preserved and energy is stable.
Muscle Building
Resistance training is essential for aging, balance, posture, bone health, and so much more. Even if weight loss is your primary goal, building muscle boosts metabolism (you will burn more calories at rest the more muscle you have!) and improves insulin sensitivity — aiding fat loss.
Nutrition Takeaways for Muscle Building:
Routine matters: Consistently eating enough protein daily supports muscle growth and prevents breakdown.
How Much is Enough?: The amount of protein to consume daily can depend on age, gender, and activity level. There are “protein calculators” online that can help you discover your unique protein needs.
Anabolic Window: Try to consume 20-50g of protein 1–2 hours post-workout. This is the window of time when your body is primed to build new muscle and recovery from your workout.
Endurance Training
Carbohydrates are the body’s preferred fuel source for endurance training. They are the most efficient fuel source and are quickly converted into usable energy unlike fats, proteins and fibre.
Think of your body like a hybrid fuel system:
At the start of exercise, it runs on glucose (quick, accessible energy).
As exercise continues, it switches to glycogen stores for steady power.
During prolonged activity, it taps into fat stores for long-lasting energy.
If all other fuel sources are depleted, muscle protein is broken down—a last resort to avoid!
Nutrition Takeaways for Endurance Training:
Pre-event: The night before, consume complex carbs (oats, sweet potatoes) to build up your glycogen stores.
During an endurance event (over 90 min activity): Use quick-digesting carbs (gels, candies) for the quick boosts of glucose and energy.
Post-event: Aim for a balanced meal that includes carbs and protein for muscle recovery.
Final Takeaways
Whether you're working towards weight loss, muscle building, or endurance training, nutrition plays a critical role in achieving your fitness goals. However, the best approach is one that is tailored to your body's unique needs.
Naturopathic Doctors and Holistic Nutritionists can help you navigate the complexities of metabolism, hormones, training and nutrition to create a sustainable plan that works for you.
By addressing underlying imbalances and optimizing your nutrition strategies, you can fuel your body, feel your best, and reach your goals with confidence!
Interested in diving deeper into these topics? Watch my FREE webinar “Fulled for 2025: The Nutrition Blueprint for Weight Loss, Muscle Building, and Endurance Training”
