Fueling for Performance

Whether you're a professional athlete or a weekend warrior, what you eat has a direct impact on your performance. Food is fuel, and putting the right fuel in your "engine" ensures you can train harder, run faster, and recover quicker.

The Big Three: Macros

1. Carbohydrates: The Engine's Fuel

Carbs are your body's primary energy source, especially for high-intensity training. * What to eat: Oats, quinoa, brown rice, sweet potatoes, fruits. * When: Focus on carbs before your workout to top up energy stores.

2. Protein: The Building Blocks

Protein is essential for repairing damaged muscle tissue and building new muscle. * What to eat: Chicken, fish, lean beef, eggs, tofu, greek yogurt. * When: Consuming protein within 30-60 minutes after a workout aids recovery.

3. Healthy Fats: Long-Term Energy

Fats provide sustained energy for lower intensity activities and support hormone health. * What to eat: Avocados, nuts, seeds, olive oil, salmon.

Hydration is Key

Dehydration can reduce performance by up to 20%. Don't wait until you're thirsty to drink water. * Goal: Aim for at least 3 liters of water a day, plus more during exercise. * Tip: Use the FoodPlannerAI Hydration Tracker to keep on top of your water goals!

Meal Timing for Success

• Pre-Workout (2-3 hours before): Complex meal with carbs and protein. Example: Chicken stir-fry with rice.
• Pre-Workout (30 mins before): Quick carb snack. Example: Banana or toast.
• Post-Workout: Protein and fast-digesting carbs. Example: Protein shake and a piece of fruit.

Sample Day for an Athlete

Remember, consistency is key. Track your intake, listen to your body, and perform at your best!