They say “abs are made in the kitchen” – and they’re not wrong. While you can try to do 1000 sit-ups a day or spend hours at the gym, you cannot out-train a bad diet. So, what exactly is a good diet if you’re looking to lose fat or put on muscle? This article breaks down the science behind optimal nutrition for you gym-goers! Then, we’ll dive into Auckland’s best spots to grab nutritious, high-protein meals that complement your fitness goals—so you can fuel up without sacrificing flavour.
What Does The Science Say?
First up, protein is the main character in this story. Protein works to repair and build your muscles after you tear them up in the gym, otherwise known as ‘hypertrophy’. To get those gains, aim to consume daily between 1.0 to 1.7 grams of protein per kilogram of your body weight (depending on if you do ‘some fitness’ vs strength train 4 times a week). That means chicken, eggs, Greek yogurt, tofu, tempeh and lean beef should be your new best friends.
Now, carbs—the misunderstood hero. Some people fear them like they’re out to ruin their progress, but in reality, carbs are your body’s main energy source. The trick is to choose the right type of carbs —skip the sugary junk and go for slow-digesting, complex carbs like vegetables, legumes and wholegrains instead.
Then there are healthy fats. And no, these do not make you fat! In fact, they play critical roles in hormone production, reducing cholesterol, and maintaining healthy brain function. ‘Good’ fats include avocados, nuts, olive oil, and salmon—basically, the delicious stuff. But try to avoid ‘trans’ fats – often found in deep-fried foods, pies, and pastries.
Apart from these, your body also needs micronutrients like iron, magnesium, and vitamin D for optimal muscle recovery and hormone production. Lastly, your muscles are around 75% water! Aim to drink around 2-3 liters a day.
Now enough with the boring science chat, let’s talk eating! Here are some healthy, high-protein meals to optimise your gains and where you can find them around Auckland:
1. Protein Smoothies & Smoothie Bowls
Protein smoothies and smoothie bowls are perfect for those busy mornings when you need something fast, while still ensuring great taste and essential nutrients. Most smoothie bars provide the flexibility to customise your orders. This means you can add additional protein powder, fruits and berries for extra flavour or oats for some fibre!
Where to go:
Tank Juice
Bowl & Arrow (Orakei & Newmarket Westfield)
Little Bird Kitchen (Ponsonby) – Plant-based/ vegan-friendly
KokoBerry | Açaí & Smoothie Bar (Takapuna) – Plant-based/ vegan-friendly
2. The Classic Chicken & Rice
One of the most popular protein-rich meals among gym enthusiasts is the classic chicken and rice combo. Unlike the bland product out of a teenage gym-bros kitchen, this dish has a lot of potential to be a perfect muscle-friendly meal when done right. So, let’s trust the professionals with some well-seasoned, juicy and hearty renditions of this classic.
Where to go:
Pita Pit
Paasha (Glenfield)
Jaan Mediterranean Cafe (Kingsland)
Your local kebab shop
3. Steak & Eggs
For those who love a good scotch fillet, steak and eggs are a classic combination that delivers a good dose of protein, b-vitamins and iron. However, while Steak has its benefits, it’s important to only have it in moderation. Too much red meat, particularly fatty cuts, can raise cholesterol levels in the long run. It’s best to pair your steak with fiber-rich veggies to balance out its nutritional profile.
Where to go:
Lord Kitchener (Sandringham)
21 Days (Browns Bay)
Your local steakhouse
4. Sushi & Poke Bowls – Fresh, Lean & Packed with Protein
If you’re after a light, refreshing meal that’s still loaded with protein, sushi and poke bowls are a fantastic option. Sushi with salmon and tuna are particularly great sources of ‘healthy’ fats as well as protein. Poke bowls are personally my favourite, as a health-conscious eater who loves flavour. The mix of protein, vegetables, rice and sauces makes them super satisfying and yum.
Where to go:
Poke Poke (Takapuna)
Poke House (Viaduct Harbour, Newmarket & Sylvia Park)
Your local sushi shop
5. Vegan & Plant-Based Protein Meals
It is a myth that you need animal-derived protein to put on muscle. Tofu, tempeh, and chickpeas are all excellent sources of plant-based proteins that integrate well into tasty meals. Many vegan restaurants also feature meat substitutes made up of textured vegetable protein (or TVP) which is yet another source of high protein. Plant-based meals also tend to be rich in micro-nutrients and fiber!
Where to go:
Tank Juice – substitute smoothie base for plant-based milk and pea protein powder.
Revive Café (Auckland CBD)
Little Bird Kitchen (Ponsonby)
KokoBerry | Açaí & Smoothie Bar (Takapuna)
Alongside training, nutrition is the second part of seeing results at the gym. Fortunately, Auckland’s got you covered with delicious, muscle-friendly eats in nearly every suburb. So, lift heavy, eat smart, and enjoy food that works for your goals, not against them!
