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Train Hard. Eat Smart.

  • Writer: Bekah Fogal
    Bekah Fogal
  • Sep 15
  • 1 min read

Updated: Sep 17

Fueling your body is just as important as training—if not more .What we eat directly affects how we perform, recover, and look. Eating a diet rich in whole, nutrient-dense foods provides the vitamins, minerals, and antioxidants our bodies need to thrive. Unlike ultra-processed foods, which are often stripped of fiber and key nutrients and loaded with added sugars and unhealthy fats, whole foods support stable energy levels, better digestion, and optimal hormone function.

Each macronutrient plays a key role:

  • Carbohydrates are the body’s preferred energy source, especially around training. They help spare protein from being used as fuel and support muscle glycogen replenishment.

  • Protein, ideally around 1g per pound of goal body weight daily, provides the amino acids necessary for muscle repair and growth—think of it as the bricks used to build the house.

  • Fats are essential for hormone production, vitamin absorption (especially A, D, E, and K), and joint and brain health. While carbs aren't considered essential (our bodies can produce glucose through gluconeogenesis), they are highly beneficial for active individuals aiming to build muscle and train hard.

Ultimately, building muscle and recovering well requires eating enough food, not restricting it. Developing a healthy relationship with food is crucial—we train to be strong, and we eat to fuel that strength.


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