Let’s face it—pushing yourself in the gym and smashing through workouts feels incredible. But to truly get the most out of every session, you need a solid foundation: proper nutrition before, during, and after exercise. Nutrition isn’t just an afterthought; it’s the secret weapon behind better performance, quicker recovery, and long-term progress.
Set Yourself Up for Success
Ever started a workout and felt like you hit a wall? Or struggled to hit your goals? The key to consistently performing at your best starts with how you fuel your body.
Fuel with Carbohydrates
Carbohydrates are your muscles’ primary energy source. Eating carbs before and during prolonged activity helps maintain blood sugar levels, delay fatigue, and boost endurance. So what types of carbs give you the best energy?
— Simple carbs like fruit, unsweetened applesauce packets, and sports drinks (like FitAid) provide quick energy.
— Complex carbs such as oatmeal, rice, potatoes, beans, and legumes offer sustained fuel for longer efforts.
Understanding how carbs fuel your body allows you to tailor your nutrition to match your workout demands. For a typical athlete (non-endurance based), a balanced meal 2-4 hours before exercise with a mix of carbs and protein, and lower in fats and fiber, can provide steady energy without digestion issues.
Protein: The Muscle Builder
Protein is essential for repairing and building muscle fibers. Research from the Journal of Strength and Conditioning Research (2016) shows that athletes who don’t meet their protein needs are more prone to injuries, especially during intense or long workouts. As we age—particularly after 35—muscle mass naturally declines, so including enough protein in your diet supports strength, longevity, and overall health.
How much? A good goal is about 0.7-1.0 grams of protein per pound of your ideal body weight. For example, if 150 pounds is your target weight, aim for 105–150 grams daily. If weighing and measuring isn’t your thing, use Athlete plate method:
Recover Like a Pro
Post-workout is prime time for muscle repair. A combination of carbs and protein—like a protein shake with fruit or applesauce—helps your muscles rebuild stronger and faster. If you prefer a full meal, focus on protein and carbs while keeping fats to a minimum right after exercise, as they’re less needed during recovery.
Hydration: The Unsung Hero
Staying hydrated is critical. Water and electrolytes help maintain fluid balance, prevent dehydration, and support optimal performance. Even mild dehydration can impair your ability to perform, so drink water regularly and replenish electrolytes when necessary.
Eat to Win!
Good nutrition acts as your armor against injury, fatigue, and slow progress. Focus on three core HSN principles:
Think of food as your fuel—ingredients that taste good and do good for your body. Experiment with new recipes, enjoy healthy snacks, and view every meal as an opportunity to fuel your fitness dreams.You can check out recipes here!
Remember, nutrition is the foundation of your fitness journey.
Want personalized guidance? Set up a Discovery Session and learn how to fuel your body for success. Your best workout might just start with what’s on your plate!
