Nutrition
Nutrition and Diet
Food should not be complicated! When you are on your fitness journey, nutrition and diet is very important. Your nutrition and diet may be even more important than the exercises.
What you put into your body can determine how well you perform, recover, and progress towards your goals. It can also influence any health condition that could be detrimental to your health.
FitGirl Move wants you to not overthink it! Non matter what level you are, start here:
1. Focus on Balanced Nutrition
Protein: Essential for muscle repair and growth. Aim for lean sources like chicken, fish, eggs, tofu, beans, and Greek yogurt.
Carbohydrates: Your main energy source. Choose complex carbs such as oats, brown rice, quinoa, whole grains, fruits, and vegetables.
Fats: Support hormones, joints, and recovery. Include healthy fats from avocado, olive oil, nuts, seeds, and fatty fish.
Micronutrients: Vitamins and minerals from fruits, veggies, and whole foods help with energy, immunity, and performance.
Avoid overly processed foods by all meals. Yes, it does taste good but eating these foods will not help you reach your goals and increase your risk of chronic health conditions.
2. Stay Hydrated
Water is key for muscle function, digestion, and energy.
A good rule: Drink half your body weight (lbs) in ounces of water daily, more if you’re sweating a lot.
3. Time Your Meals
It’s very easy to eat without purpose, especially when you are stressed.
For a pre-workout meal consider: Carbs + a bit of protein for fuel (ex: banana with peanut butter, oatmeal with protein powder). Eating 1-3 hours before training gives your body fuel to perform at its best.
Example: Oatmeal with Berries, Grilled Chicken with Whole Wheat Bread
For a post-workout mean: Protein + carbs for recovery (ex: chicken with rice and veggies, protein shake with fruit). After working out a mix of protein and carbs within 30-90 minutes supports muscle repair and glycogen replenishment.
Eating regularly (3 Main Meals + 1-2 snacks) helps to keep blood sugar stable and prevents overeating later.
Self control is important as well. At some point you have to have enough self control to tell yourself no you cannot have it.
4. Portion Control & Tracking
If weight loss is the goal then you want to be at a calorie deficit.
If muscle gain is the goal then you will want to eat at a calorie surplus.
Easily track your meals in a notebook or in an app like MyFitnessPal can help you understand portions without being confused all the time.
5. Consistency Over Perfection
6. Supplements (Optional But They Can Help))
All supplements are not created equal! They are not necessary, but they can help if diet is lacking. Quality matters as well! Be sure to research the product you're interested in, try it and see how you like it.
Protein powder (for convenience).
Creatine (for strength & muscle growth).
Multivitamin (to cover gaps)
Omega-3 (if you don’t eat fish often)