Nutrition is a cornerstone of athletic performance. The right foods can fuel your workout, speed up recovery, and enhance long-term progress.
Before a workout, opt for complex carbohydrates like oats, sweet potatoes, or whole-grain bread, paired with a small amount of protein. This gives your body sustained energy without feeling too heavy.
During a workout, hydration is key—water is sufficient for most activities under an hour. For longer sessions, sports drinks can help replenish electrolytes and carbs.
After a workout, the focus shifts to recovery. A mix of protein and carbohydrates helps repair muscles and restore glycogen levels. Examples include a protein shake with a banana or grilled chicken with quinoa and veggies.
Don’t forget micronutrients like iron, calcium, and magnesium, which support muscle function and bone health. A balanced diet, timed properly, can elevate an athlete’s performance to new heights.