When you want to perform your best during workouts, what you eat and drink really matters. Here’s a simple guide to the types of food I choose to help me train better, based on my own experiences.

1. Lean Proteins

These foods are important for repairing and building muscles. Here are my go-to options:

• Chicken breast
• Turkey
• Fish (like salmon, which has healthy fats)
• Plant-based choices (like tofu and lentils)

2. Complex Carbohydrates

Carbs give us energy, especially for tough workouts. Try adding these to your meals:

• Quinoa
• Brown rice
• Sweet potatoes
• Oats

I love having a big bowl of oatmeal in the morning with some fruit on top!

3. Healthy Fats

Fats are good for you and important for longer workouts. Here are some great sources:

• Avocados
• Nuts (like almonds and walnuts)
• Seeds (like chia and flax)
• Olive oil

4. Fruits and Vegetables

These foods are full of vitamins, minerals, and good stuff your body needs. They help reduce swelling and improve your recovery time. I like to eat:

• Berries (really high in antioxidants!)
• Spinach
• Broccoli
• Bananas (great for potassium and quick energy)

5. Hydration

Drinking enough water is super important. On days when I train hard, I also enjoy drinks that have electrolytes. Here are some options:

• Coconut water (a tasty natural choice)
• Electrolyte drinks (just pick ones with less sugar)

Timing Matters

Also, think about when you eat. I try to have a balanced meal 2-3 hours before I workout, mixing protein and carbs. After exercising, I go for a protein shake or a meal that has both protein and carbs within an hour. This really helps my recovery.

To sum it up, focus on whole foods that aren’t too processed. These will keep your energy steady and provide the nutrients your body needs to recover. Remember, everyone’s body is different, so try different foods and see what helps you perform your best!