Nutrition to Help Athletic Performance

If you are putting in the work at the gym, on the field, or wherever you train, your nutrition has to back you up.

You cannot outwork bad fuel. Trust me, clients have tried.

Here are some of the biggest things I always remind my clients (and honestly, myself too).

1. Prioritize Protein
If there is one thing I would say almost every athlete could use more of, it is protein. It is your recovery best friend. It helps you recover, repair muscles, build strength, and keeps you feeling satisfied between meals.
Some of my go-to options:

• Grilled chicken or turkey (especially breast meat)
• Tofu or lentils when I want a plant-based meal
• Greek yogurt with a sprinkle of granola and fruit, a boiled egg and some cut up veggies or boiled edamame with sea salt for quick snacks*
  
  

 Add protein to every meal and snack, and you are golden.

2. Carbs Are Your Energy Source especially for endurance and high intensity exercise. 
​I cannot stress this enough — carbs are not the bad guy. You need them for energy for your muscles to function well

What I like to reach for:

• Oats or whole-grain toast in the morning
• Roasted sweet potatoes, brown or wild rice, whole wheat noodles are functional fuels
• Bananas, apples, oranges or berries for fast, easy energy*
  
  

*These are great pre exercise snacks 30-60 minutes before exercise or you can eat a light meal 2 or more hours before a sports game, workout or training. You will notice your energy feels way more steady.

3. Do Not Fear Healthy Fats
Clients are always nervous about eating fats because of all the diet noise out there. But honestly? Once you start adding healthy fats regularly, your energy, focus, and recovery gets way better.

High performance fats:

• A handful of nuts and seeds such as almonds and sunflower seeds
• Avocado on toast, in salads, or on tacos
• Salmon or tuna bowls
• Olives, extra virgin olive oil
  
  

A little bit goes a long way. Think of it as adding staying power to your meals.

4. Hydration Is a Game Changer
I used to think I was drinking "enough" water... until I actually started tracking it. Big difference.

Even slight dehydration can make a workout feel ten times harder or could potentially cause muscle cramps

What helps me:

• Keeping a water bottle with me all day
• Adding a pinch of salt or electrolyte powder after sweaty sessions
• Sipping during workouts instead of chugging after

If you feel tired, dizzy, or just "off" during a workout, check your water first. Nine times out of ten, that is the culprit.

5. Timing Matters More Than You Think
I always remind people: what you eat around your workouts matters just as much as what you do in the gym.

Here is the simple breakdown I follow:

• Before training: Some carbs and a little protein. For me, a banana with peanut butter or toast with avocado and eggs always works.
• After training: A mix of protein and carbs to rebuild and refuel. I love smoothies because they are quick and easy, but a chicken rice bowl hits too.
  
  

Getting into a rhythm with your pre and post-workout meals makes a huge difference in how fast you recover and how strong you feel.

At the end of the day, you can train hard, but if you are not fueling right, you are leaving results on the table.
Start small, stay consistent, and trust that every good choice adds up.

Fuel yourself like you respect the work you are putting in. Your body will thank you for it.

You got this.

-Andrea