The Nutrition Factor in Performance and Recovery
Fuelling yourself with the right nutrition plays a huge role in both athletic performance and achieving your goals. Your metabolism needs nutrient-dense food to turn into energy and keep you going strong. Factors like stress, hormones, sleep, and fitness habits also play an important part in your workout results.
Check out our tips below to make sure your hard work is supported, not sabotaged, by your diet.
Tips on Fuelling Properly
A snack of protein, healthy fats, and carbohydrates is recommended pre-workout (about 30 to 60 minutes before).
Easy go-to ideas: Blended smoothies (Maca Energy, Nutty Athlete, Shroom Energy are great picks), Greek or dairy-free coconut yogurt with berries & nuts, all-natural seed & nut bars, banana with almond butter.
For high-intensity workouts lasting longer than 60 minutes, eat 50-100 calories every half hour to keep your energy up and body going strong. Avoid depleting yourself entirely, this will make recovery harder and wear your body down over time.
Easily digestible sources are best: bananas, nut butter spreads, orange slices, or try bringing a Blended smoothie pack on your next endurance activity.
Within 30 minutes post-workout, have a snack or small to moderate size meal that includes good levels of carbs, proteins and healthy fats, as well as inflammation-fighting and electrolyte replacement ingredients, to help your body with muscle repair & recovery.
Stay hydrated! This tip is important for pre, mid, and post-workout. Consider adding an electrolyte boost for endurance sessions.
Here are some of our other fave foods & boosters to support your active body & overall health.
Boosters: alpha-lipoic acid, curcumin (turmeric), fish oil, omega-3, resveratrol, spirulina, zinc, frankincense
Boosters: plant-based protein powder, adaptogenic herbs (like reishi, ashwaganda, astralagus, lion's mane, ginseng, cordyceps, amino acids, and holy basil), probiotics, Omega-3s, BCAAs, CoQ10, curcumin, antioxidant blends, B vitamins
Pro Tip: Know What You're Eating
If you’re grabbing a pre-made smoothie, juice, snack or meal post-workout, know the nutritional value of it so you don’t sabotage all the hard work you've just put in.
>Ask for the nutrition information if it's not visible already.
>no-sugar added, no artificial ingredients, macronutrient content (carbs/protein, healthy fats) and overall calorie count, as well as an impressive RDI nutrition panel for vitamin & mineral content are all things to check out.
>include ingredients that support inflammation-fighting, muscle repair & recovery.
Blended For Sports Nutrition
Check out the Complete Athlete 12-Pack for energy & recovery focused smoothies that are all delicious, easily digestible, nutritionally balanced and support your needs before, during and after activity.