Nutrition & Diet

Nutrition is the foundation of any fitness journey. The right foods can energize your workouts, support muscle recovery, and improve overall health. The challenge? With so many diet trends and conflicting advice, it’s hard to know what’s actually effective.

Here are a few simple, science-backed nutrition tips you can start applying today:

1. Prioritize protein.
   Protein is essential for muscle repair and growth. Aim to include a protein source like lean meat, fish, eggs, beans, or tofu in every meal.
2. Don’t fear carbs.
   Carbohydrates are your body’s primary energy source, especially during exercise. Choose complex carbs like oats, whole grains, and sweet potatoes over refined ones.
3. Healthy fats are your friend.
   Foods like avocado, nuts, seeds, and olive oil support hormone balance and keep you satisfied longer.
4. Hydration matters.
   Even mild dehydration can impact your performance. Drink water regularly throughout the day, and add electrolytes if you’re doing intense workouts.
5. Fuel before and after workouts.
   A small pre-workout snack (like a banana with peanut butter) gives you energy, while a post-workout meal rich in protein and carbs helps your muscles recover.

Good nutrition doesn’t have to mean complicated meal plans or strict restrictions. It’s about consistency, balance, and finding foods that make you feel good. Start with small changes, and over time, you’ll notice big results — in both your performance and your overall health.