7 Nutrition Tips to Fuel Your Workouts

Why Nutrition Matters for Fitness

Exercise breaks your body down. Nutrition builds it back up. Without the right fuel, your workouts suffer, your recovery slows, and your progress stalls. These seven tips will help you optimize your nutrition for better performance.

1. Eat 60-90 Minutes Before Training

A balanced pre-workout meal with complex carbs and lean protein gives your body the energy it needs. Think oatmeal with banana and a scoop of protein, or a turkey sandwich on whole grain bread.

2. Stay Hydrated Throughout the Day

Don't wait until you're thirsty. Aim for half your body weight in ounces of water daily. During intense exercise, add electrolytes to replace what you lose through sweat.

3. Prioritize Protein Post-Workout

Consume 20-40 grams of protein within two hours after training to support muscle repair. A protein shake, Greek yogurt with berries, or a chicken breast with vegetables all work well.

4. Don't Fear Carbs

Carbohydrates are your body's preferred fuel source during high-intensity exercise. Whole grains, fruits, sweet potatoes, and rice should be staples in an active person's diet.

5. Eat Whole Foods First

Supplements can fill gaps, but real food should be the foundation of your nutrition. Aim for a variety of colorful fruits, vegetables, lean proteins, and healthy fats at each meal.

6. Plan Your Meals

Preparation prevents poor choices. Spend an hour on Sunday prepping meals for the week. Having healthy options ready makes it easy to stay on track even on busy days.

7. Listen to Your Body

Everyone is different. Pay attention to how foods make you feel before, during, and after workouts. Adjust your approach based on your energy levels, performance, and recovery.