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How to Fuel Your Body for Optimal Performance

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Proper nutrition is key to achieving peak performance. Whether you're a professional athlete or just starting your fitness journey, understanding how to fuel your body with the right nutrients is essential for enhancing endurance, strength, and overall athletic performance.

At Burgh Healthy Hub, we are committed to helping our members achieve their fitness goals, and that includes providing guidance on nutrition to support their athletic endeavours. Let’s explore the importance of nutrition and provide practical tips on how to optimise your diet.


Macronutrients are the building blocks of a well-rounded diet. Each macronutrient plays a unique role in fueling your body and aiding in recovery.

  • Carbohydrates: As the primary source of energy, carbohydrates are crucial. Opt for complex carbohydrates such as whole grains, fruits, and vegetables, as they provide sustained energy. Prioritise carbohydrates both before and after workouts to replenish glycogen stores.

  • Proteins: Protein is essential for muscle repair and growth. Include lean protein sources like poultry, fish, beans, and legumes in your meals. Distribute your protein intake evenly throughout the day to support muscle recovery.

  • Fats: Healthy fats, such as those found in avocados, nuts, and olive oil, are important for hormone production and joint health. Include them in moderation to provide a steady source of energy.

Consider your food intake timings

  • Pre-workout: Consume a balanced meal or snack containing carbohydrates and proteins 2-3 hours before exercise to provide sustained energy. If you have less time, opt for easily digestible foods like fruits, yogurt, or a protein shake.

  • During exercise: For longer-duration workouts, consider consuming easily digestible carbohydrates, such as sports drinks or gels, to maintain energy levels.

  • Post-workout: Refuel within 30-60 minutes after exercise to aid in muscle recovery. Aim for a combination of carbohydrates and proteins, such as a fruit smoothie with added protein powder or a turkey wrap with whole-grain bread.

Tailored solutions

Remember that nutrition needs can vary for every individual based on training intensity, body composition goals, and personal preferences. It's essential to listen to your body and adapt your nutrition plan accordingly.

You can speak directly to our NEW Nutritionist-in-Residence, Stephanie Meades for a plan tailored for your needs. At Burgh Healthy Hub, we are dedicated to supporting our members in all aspects of their fitness journey. Join us and experience the benefits of a well-rounded approach to health and fitness that includes proper nutrition to help you reach your fitness and health goals.


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