Optimize Your Performance: The Vital Role of Nutrition and Training

By: Alexandra Batista, Personal Training Director | Monday, January 13, 2025 | Fitness

Man eating a banana at the gym. Credit: iStock

When discussing performance, many immediately think of weightlifting or intense athletic training. However, performance encompasses the way we function in our daily lives: from the moment you wake up, how you fuel your body, move, and respond to your surroundings, until you go to sleep. So, how is this relevant to nutrition and training?

The Connection Between Nutrition and Performance

To effectively support your workouts and optimize your overall health, it is essential to focus on your nutrition and sleep. The right balance of macronutrients (carbohydrates, proteins, and fats) along with micronutrients and hydration is crucial for enhancing performance, recovery, brain function, and muscle growth. Here's a closer look at the key components:

Macronutrients 

1. Carbohydrates (Carbs):  

Role: Carbs are the primary energy source for high-intensity workouts. They’re stored in muscles as glycogen, which is used during exercise.  

Sources: Whole grains (brown rice, oats), fruits, vegetables, and legumes.  

Before a workout: Eat a meal with complex carbs (like sweet potatoes or quinoa) 1-2 hours before training can provide sustained energy.  

2. Proteins:  

Role: Protein is essential for muscle repair and growth after exercise. It helps with recovery, muscle building, and preventing muscle breakdown.  

Sources: Lean meats (chicken, turkey), fish, eggs, dairy products, legumes, tofu, and protein powders.  

After a workout: Consume protein after exercise, typically within a 30–60-minute window post-workout, to maximize muscle recovery.   

3. Fats:  

Role: Fats are an important energy source for low-intensity, long-duration activities. Healthy fats also support hormone production and joint health.  

Sources: Avocados, nuts, seeds, olive oil, and fatty fish (salmon, mackerel).  

Balance: Do not overemphasize fat before a workout since it’s slower to digest compared to carbs and protein.  

Micronutrients

Micronutrients, such as vitamins and minerals, don’t directly fuel workouts but are critical for overall health and supporting exercise performance. A varied, nutrient-dense diet with fruits, vegetables, nuts, seeds, and whole grains helps ensure you're getting all the micronutrients you need. For example:  

• Vitamin D helps with calcium absorption for bone strength.  
• Iron is vital for oxygen transport in the blood.  
• Magnesium plays a role in muscle contraction and recovery.  

Hydration

Hydration is another key factor that greatly influences performance. Dehydration can lead to fatigue, muscle cramps, reduced endurance, bloating, and other health risks. To maintain optimal performance, aim to drink water consistently throughout the day especially before, during, and after your workouts. For intense or longer workouts, you might benefit from electrolyte-containing drinks, or water that contains 10mg of sodium. We lose sodium from the muscles during training. This sodium helps with cramping and can retain water to help regulate body temperature. Remember, your body temperature rises when you're working out.   

Pre- and Post-Workout Nutrition 

Pre-workout: A balanced meal 1-2 hours before exercise (including complex carbs, moderate protein, and a small amount of healthy fats) will provide sustained energy.  A snack 30 minutes before a workout can include simple carbs (like a banana) and a bit of protein.  

Post-workout: After exercising, your muscles are primed to absorb nutrients to repair and grow. The best time to consume a post-workout meal with both protein (to rebuild muscle) and carbs (to replenish glycogen stores) would be 30-60 minutes after your workout. My favorite go-to is a protein shake with a carb source, a fruit smoothie or a small meal. 

Read more about workout nutrition here.  

Tips for success:

• Balance: The most effective diet includes a mix of macronutrients (carbs, protein, and fats) at each meal.  
• Consistency: Consistency with both diet and exercise is key to long-term results. Create routines that will work around your schedule, and will be realistically healthy for you. Block out a time starting with small increments of 15-30 minutes to get the body moving.  
• Listen to Your Body: Be mindful of how you feel during and after exercise. Adjust nutrition, rest, or intensity accordingly.  
• Active Recovery: Do yoga, stretching, meditation, or a light brisk walk. This will also help the mind and body be in a state of relaxation, and reduce the stress that was activated during your workout. This is a better response to your CNS (Central Nervous System). 
• Family Time: Engage in family activities and spend time outdoors going hiking or biking to build healthy habits. 

Your journey to optimal performance starts with sensible choices in nutrition, movement, and recovery. By focusing on these essential elements, you'll not only improve your physical fitness but also enhance your quality of life. Remember, performance is not just about being the strongest or the fastest—it's about how well you function every day as a human being.

-Alex Batista is Personal Training Director at the West Essex YMCA.