5 simple nutrition recommendations to improve performance, recovery, and overall health

1. Eat a Balanced Diet with Whole Foods

Prioritize whole, nutrient-dense foods to fuel your body efficiently:
✅ Lean proteins (chicken, fish, tofu, eggs)
✅ Healthy fats (avocados, nuts, olive oil)
✅ Complex carbs (quinoa, sweet potatoes, whole grains)
✅ Plenty of fruits & vegetables for vitamins and antioxidants

2. Stay Hydrated Throughout the Day

Dehydration leads to fatigue, poor recovery, and reduced performance.
✅ Drink at least 2–3 liters of water daily
✅ Increase intake if sweating a lot or training intensely
✅ Include electrolytes (e.g., coconut water, sports drinks) after intense exercise

3. Prioritize Protein for Muscle Repair & Recovery

Protein is essential for muscle recovery and growth. Aim for 1.2–2.0g per kg of body weight daily from:
✅ Lean meats, fish, eggs
✅ Dairy (Greek yogurt, cottage cheese)
✅ Plant-based sources (lentils, chickpeas, quinoa, tofu)

4. Time Your Meals Around Workouts

Fuel your body at the right time for better performance and recovery:
✅ Pre-workout: Carbs + protein (e.g., banana with peanut butter, oatmeal with protein powder)
✅ Post-workout: Protein + carbs within 30–60 minutes (e.g., protein shake with a banana, grilled chicken with rice)

5. Reduce Processed Foods & Refined Sugar

Highly processed foods and excess sugar cause energy crashes and inflammation.
✅ Avoid sodas, chips, fried foods, and sugary snacks
✅ Choose natural snacks like nuts, yogurt, or fruit with nut butter

Would you like more personalized recommendations based on specific goals (e.g., muscle gain, endurance, fat loss)? 😊