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Fuel Your Gains
Are you eating for performance? Coach Emma walks through simple nutrition hacks to fuel workouts, boost recovery, and stay on track.
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March 14, 2025
Balancing Your Macros for Performance
Proper nutrition is the cornerstone of fitness success. Understanding your macronutrient needs—proteins, fats, and carbohydrates—can significantly impact your performance, recovery, and overall progress. Proteins are essential for muscle repair and growth, especially after intense training sessions. Incorporating lean meats, fish, eggs, legumes, and plant-based proteins helps rebuild muscle tissue and support recovery.
Fats, often misunderstood, are crucial for sustained energy and hormone production. Healthy sources such as avocados, nuts, and olive oil provide essential fatty acids that contribute to overall health and performance.
Carbohydrates serve as the body’s primary energy source, particularly during high-intensity training. Incorporating complex carbs like whole grains, vegetables, and fruits ensures consistent energy levels and improved endurance. Balancing your intake of these macronutrients according to your fitness goals is key to maximizing results.
Meal Timing & Recovery
Eating the right foods at the right times can enhance both performance and recovery. Consuming a balanced meal of proteins and carbohydrates before workouts provides energy and supports muscle endurance.
After training, refueling with protein and carbs within 30 to 60 minutes helps replenish glycogen stores and initiates muscle repair. Additionally, staying hydrated throughout the day is critical for optimal performance and recovery.
Planning your meals around your training schedule can make a noticeable difference in how your body responds to exercise. Monitor how your body feels and adjust your nutrition accordingly to keep progressing towards your goals.
