Nutrition and exercise are inseparable partners in fitness. The best training program in the world produces mediocre results without nutritional support, while good nutrition amplifies the benefits of even a modest exercise routine.
Protein is the priority for anyone engaging in regular exercise. It repairs muscle damage from training and provides the raw material for new muscle growth. Aim for protein at every meal, with sources like chicken, fish, eggs, dairy, legumes, and tofu.
Carbohydrates fuel exercise performance. They are not the enemy that certain diet trends suggest. Complex carbohydrates from whole grains, fruits, and vegetables provide sustained energy for workouts and daily activities.
Healthy fats support hormone production, joint health, and vitamin absorption. Avocados, nuts, olive oil, and fatty fish provide essential fats that your body cannot produce on its own.
Meal timing matters less than total daily intake for most people. The anabolic window myth, suggesting you must eat protein within 30 minutes of training, has been largely debunked. Focus on overall daily protein and calorie targets rather than precise timing.
Hydration directly affects exercise performance. Even mild dehydration reduces strength, endurance, and cognitive function. Drink water consistently throughout the day, not just during workouts.
Supplements are supplementary, not foundational. No supplement replaces a good diet. Creatine and protein powder have the strongest evidence supporting their use, while most other supplements provide minimal benefit for healthy individuals eating a balanced diet.
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