The new year is the perfect time to refocus your nutrition and training goals. But with so many strategies out there, it’s easy to get confused and overwhelmed. That’s why I’m covering a few small tweaks that you can start implementing today to get quick results in your performance.
Protein at Every Meal
I’m going to repeat this until I can’t because year in and year out, I still see athletes who don’t consume an adequate amount of protein at each meal!
Protein is the building block of recovery and performance.
Aim to include a high-quality protein source in every meal—think eggs, chicken, fish, tofu, turkey, cottage cheese, or Greek yogurt. This will help you repair muscle, stay satiated, and maintain a leaner body composition.
Optimize your post-workout recovery window
Eat a meal or snack containing protein and carbohydrates within 2 hours of exercising.
This way, glycogen resynthesis (your energy source) and muscle recovery will be much faster.
Recovery is extremely important for all athletes, especially those who will do another workout later that day.
Recovery examples:
- Porridge with fruit
- A sandwich with fruit
- Banana pancake with oats
- Fruit bowl with granola
- Baked potato with juice
- Fruit smoothie with cereal
By the way, I wrote a post here on the blog a while ago with lots of tips and examples of post-exercise nutrition. Check it out because it’s worth it.
Pre-load electrolytes before long workouts
Start hydration the night before with a sodium-rich meal or hydration mix.
If it’s a hydration mix, I’d drink it 3 hours before going to bed to avoid getting up at night to go to the toilet.
Don’t miss this recommendation especially if you are a “salty sweater”.
Adjust hydration for indoor training
You’ll sweat differently on a trainer or treadmill. Use a hydration mix to replenish electrolytes as needed.
It’s not because you’re going to run on the treadmill that you can neglect your hydration.
Incorporate omega-3-rich foods weekly in your diet
Think salmon, walnuts, sardines, flaxseeds, and hemp seeds to reduce inflammation and aid recovery.
By making these minor adjustments, you will not only increase your performance but also prepare yourself for long-term success.
Contact me and start 2025 with the fuel you need to improve your performance.
