Lauren Colston, RDN, LD ~ Bodyfit Nutrition

If you’ve been a gym-goer for a while now and wondering why your efforts aren’t paying off, it might be your nutrition. All that hard work and effort you’re putting into your workouts may be doing more harm than good without the proper fuel. 

Have more energy. 

Energy metabolism in our body requires vitamins and minerals found in our foods. If you’re not eating to promote recovery in your body and you’re not eating enough nutrient dense foods, you’re making it hard on your body to do all that you want it to do! Depending on your goals and fitness routine, try eating every 3-4 hours in your eating window to provide your body consistent fuel and aim to eat at the same times every day to stay on a schedule you can keep up with. No one wants to feel that 2 o’ clock slump or raid the cabinets of sweet treats when we get home. 

Get the most out of your workout. 

To get the full benefits of lifting those weights, getting the extra rep or mile, you need fuel in the tank. Carbohydrates are the body’s preferred source of fuel. Despite popular trends with low-carb for weight loss, you will most likely see a plateau in your progress if you’re not getting adequate amounts. Carbs are found in fruits, vegetables and whole grains. Approximately 45-55% of your calories should come from carbohydrates.

Gain muscle, burn fat. 

Resistance training should be a part of your regular fitness routine to build strength. To maintain muscle and also build muscle mass, it’s important that you have adequate amounts of protein, carbohydrates and fats. All of these should be included in your diet as they all play a key role in muscle strength. At rest, our muscles are still working and using energy. We break muscles down during our workouts and it’s important we give them the fuel to rebuild. A good place to start with replenishing after a workout is planning your next meal to be within an hour after your workout with carbs, proteins and fats. If you’re not able to get to your next meal, make sure you have something available to snack on. Here’s some examples of post-workout snacks if a meal doesn’t fit your schedule: Greek yogurt + berries + granola, whole grain tortilla + turkey, protein shake + banana. 


Ultimately, find a routine and food choices that fit your goals and lifestyle! Finding what’s sustainable and realistic for you is so important. If you need more direction with planning meals and learning more about nutrition, meet with a Registered Dietitian.

Looking for more direction on what your nutrition should look like with your fitness plan? Click here to schedule a discovery call with our Registered Dietitian!

Need accountability and guidance for fitness and nutrition? Try our 90 Day Challenge Groups. Click here for Office Challenge Group or click here for Bodyfit 90 Challenge starting September 8.


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