How nutrition affects workout performance:
Proper nutrition plays a key role in maximizing your workout performance. The foods you eat can influence your energy, endurance, strength, and recovery. Let’s break down the most important nutrients and how they support your training:
1. Protein
Protein is essential for muscle repair and growth following strength training, which over time enhances both strength and endurance. It also supports muscle hypertrophy. After a workout, focus on high-protein foods like lean meats (chicken, turkey, fish, beef) or plant-based options like tofu to help your muscles recover and grow stronger.
2. Fiber
High-fiber foods provide stable, long-lasting energy because they take longer to digest. Fiber also supports post-workout recovery by reducing inflammation. Great fiber-rich options include fruits and vegetables such as apples, berries, and sweet potatoes, as well as whole grains like oatmeal, brown rice, and whole-wheat pasta.
3. Carbohydrates
Carbs are the body’s primary energy source during exercise. They help delay fatigue, allowing you to work out at higher intensity for longer periods. If you’ve ever “hit a wall” toward the end of a workout, it may be a sign you didn’t consume enough carbs beforehand. Healthy carb options to eat before exercising include bananas, oatmeal, or brown rice.
4. Fats
Fats are essential for hormone production and cell health, both of which support muscle repair and recovery. They also provide sustained energy during workouts. Prioritize healthy, unsaturated fats such as avocados, nuts, and seeds.
Fuel Your Body, Fuel Your Performance
To maximize your workouts, make sure your meals include a balance of protein, carbohydrates, fats, and fiber. Eating strategically not only helps you perform better during exercise but also supports faster recovery and long-term fitness gains.
-Coach Hannah