Have you ever noticed how much more energized you feel during exercise when you’ve eaten well? Food fuels our movement, providing the strength and stamina that make each step or stretch more purposeful. The connection between nourishment and physical activity goes beyond simple energy—it’s about supporting our muscles, enhancing endurance, and promoting quicker recovery.
Today, we’re exploring the role of nutrition in movement, focusing on how balanced nourishment before and after activity sustains energy, aids in muscle repair, and helps reduce soreness. With the right nutrients, movement becomes not only easier but also a source of joy and resilience.
The foods we choose set the stage for a positive movement experience, allowing us to engage with strength and leave each session feeling revitalized.
Practical Tips or Application: Fuelling your body at the right times can enhance your energy, focus, and recovery. Here are simple, balanced options to support pre- and post-movement nutrition:
Pre-Movement Fuel (30–60 Minutes Before Exercise):
Plant-Based:
A banana with a handful of almonds
A smoothie with berries, spinach, and hemp seeds
Carnivore:
Slices of lean turkey or chicken breast
Boiled eggs or soft-cooked eggs with a few strips of bacon
These options provide energy without weighing you down, helping you move with focus and vitality.
Post-Movement Recovery (Within 30 Minutes After Exercise):
Plant-Based:
A protein smoothie with greens, chia seeds, and blueberries
A quinoa bowl with black beans, mixed veggies, and pumpkin seeds
Carnivore:
Grilled salmon or lean beef
Turkey slices with bone broth for hydration and recovery
This balanced approach to refuelling supports muscle repair and replenishes energy, helping you recover fully and stay energized throughout the day.
Ask Yourself: How did nourishing your body affect your energy and strength today? Did you notice any changes in how you felt during or after movement? Reflect on how mindful eating can enhance your movement experience, honouring the relationship between food and physical vitality.
Nourishing yourself with balanced food is a powerful way to support your movement and enhance your well-being. By fuelling your body with intention, you’re able to move with greater ease and resilience. Tomorrow, we’ll explore the beauty of variety in movement practices, finding ways to move that feel enjoyable, natural, and personally fulfilling.
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