Fueling the Body for Exercise
Nutrition is the cornerstone for achieving fitness success. The body requires proteins to repair and build muscle, carbohydrates for energy, and healthy fats for hormone balance and sustained fuel. Without proper nutrition, physical progress—even with a good workout routine—is limited.
Macronutrients and Their Roles
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Protein: Essential for muscle growth and repair, especially after strength training.
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Carbohydrates: The primary energy source, necessary for endurance during cardio and speedy muscle recovery after workouts.
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Fats: Support cell health, absorb vitamins, and provide a slow-burning source of energy.
Hydration and Micronutrients
Water is critical for joint health, muscle contractions, and preventing fatigue or cramps. Vitamins and minerals—like calcium, iron, and vitamin D—support metabolism, bone strength, and immune function.
Balanced Diet and Performance
Eating a balanced, nutrient-rich diet enhances exercise performance, accelerates recovery, and helps sustain weight management. Proper pre- and post-workout nutrition leads to better energy, reduced injury risk, and faster fitness improvements.
Practical Tips
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Plan meals with a combination of protein, healthy carbs, and fats.
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Hydrate before, during, and after workouts.
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Time meals so that major ones are 2–3 hours before exercise, with a light snack 30–60 minutes before activity if needed.
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Choose whole, minimally processed foods for nutrient density.
