When it comes to fitness, nutrition and hydration play a crucial role in achieving your goals. Proper fueling not only enhances performance but also aids in recovery, keeps your energy levels stable, and supports overall well-being. Here are some essential tips to help you optimize your nutrition and hydration.
Balanced Meals
A well-balanced diet provides the necessary nutrients to support your body during workouts and recovery. Ensure your meals include a mix of:
- Lean Proteins: Chicken, fish, tofu, legumes, and eggs to repair and build muscles.
- Complex Carbohydrates: Whole grains, fruits, and vegetables for sustained energy.
- Healthy Fats: Avocados, nuts, seeds, and olive oil for brain health and energy.
Hydration
Staying hydrated is vital for maintaining peak performance and preventing fatigue. Here are some key hydration tips:
- Daily Water Intake: Aim for at least 8 glasses of water a day, more if you are active or in hot climates.
- Pre-Workout Hydration: Drink water about 30 minutes before exercise.
- During Workout: Sip water throughout your workout, especially if it’s longer than an hour.
- Post-Workout Hydration: Rehydrate with water or an electrolyte-rich drink to replenish lost fluids. We love LMNT!
Practical Nutrition Tips
To make healthy eating more manageable, consider incorporating these practical tips into your routine:
- Meal Prep: Prepare meals and snacks in advance to ensure you have healthy options readily available, helping you avoid unhealthy choices.
- Limit Processed Foods: Reduce the intake of processed foods high in sugars, unhealthy fats, and artificial additives. Opt for whole, natural foods instead.
- Incorporate Healthy Fats: Include sources of healthy fats, like avocados, nuts, seeds, and olive oil, to support brain health and maintain energy levels.
- Eat a Rainbow: Consume a variety of colorful fruits and vegetables to ensure you get a wide range of vitamins, minerals, and antioxidants.
- Mindful Eating: Practice mindful eating by paying attention to hunger and fullness cues, and avoiding distractions like TV or smartphones during meals.
Hydration and Performance
Proper hydration is essential for optimal physical performance. Dehydration can lead to decreased strength, endurance, and cognitive function. Here are some tips to maintain hydration:
- Start Early: Begin hydrating as soon as you wake up. If you’re someone who forgets to drink water, set some alarms in your phone to remind you! Coach Erica has a goal of finishing her water bottle by 9am, 12pm, 3pm and 6pm. Setting alarms throughout your day may help you build that habit!
- Carry a Water Bottle: Keep a reusable water bottle with you throughout the day to remind yourself to drink. We love HydroFlask 40oz stainless steel insulated water bottle. It’s double-wall vacuum insulation keeps hot drinks hot and cold drinks cold. Bonus points for grabbing one in the color “Dew” to match our Earned Fitness colors!
- Monitor Urine Color: A light, straw-colored urine typically indicates proper hydration.
Pre-Workout Fuel
Eating the right foods before a workout can enhance performance. Aim for a snack that includes both carbohydrates and protein, such as:
- A banana with peanut butter
- Greek yogurt with berries
- Whole grain toast with avocado
Post-Workout Recovery
After exercising, it’s important to refuel to aid recovery. A balanced post-workout meal should include:
- Protein: For muscle repair and growth.
- Carbohydrates: To replenish glycogen stores.
- Hydration: To replace fluids lost through sweat.
If you’re looking to take a deep dive into nutrition, here are a few of our blogs you could check out:
If you’re struggling with your nutrition, or like many of us, struggle with stress eating, read this blog from Coach Derrick, Dominate Stress Eating, where he dives into the triggers of stress eating and offers some simple solutions. Implementing these nutrition and hydration tips can help you feel energized, perform better, and recover faster. Remember, every small change counts, and consistency is key to seeing long-term benefits. And if you want to take it to the next level with accountability, reach out about joining our EARNED+ Group Nutrition Program! We are here to support you, and help you reach your health goals.
