Blog Header Image

Courtney Smith


May 12, 2024

Nailing the Balance: Nutrition, Training, and Recovery for Peak Performance

In the world of sports and fitness, it's not just about training hard. To truly excel and avoid burnout or injuries, you need to get your nutrition and recovery game on point. Let’s dive into why balancing these three aspects is key and how you can make it work for you.

What is RED-S and Why Should You Care?

Relative Energy Deficiency in Sport (RED-S) happens when you don’t take in enough energy (calories) to match what you’re burning during workouts and daily activities. This mismatch can lead to all sorts of issues, like:

  • Constant injuries and stress fractures
  • Feeling down, irritable, or just off
  • Trouble sleeping and always feeling tired
  • Hormonal imbalances affecting your sex drive and reproductive health

This isn’t just a problem for elite athletes; anyone who trains hard without fueling properly can end up here​​.

Spotting the Signs of Under-Fuelling

It’s important to know when you might not be eating enough. Some warning signs include:

  • Losing weight quickly and not feeling hungry
  • Getting sick often and taking longer to recover from workouts
  • Feeling anxious, unmotivated, and having trouble sleeping
  • Struggling to concentrate and feeling irritable

If you’re restricting calories too much or following a super strict diet, you’re at higher risk of under-fueling, which can lead to RED-S. Make sure your eating habits match your training needs, and don’t be afraid to ask for help if you’re unsure​​​​.

Balancing Your Training, Nutrition, and Recovery

To stay at your best, you need a balanced approach. Here’s how:

  1. Get Enough Protein: Aim for 20-30 grams of high-quality protein at each meal. Think chicken, beans, tofu, nuts, and fish.
  2. Eat Regularly: Don’t go too long without eating. Have something every 3-4 hours to keep your energy up.
  3. Timing Matters: Make sure to eat carbs before your workout to fuel your body properly. After training, focus on getting quality protein to aid in muscle recovery and growth. This approach helps you perform better and recover faster​​​​.

Crafting Your Perfect Plan

Your training plan should include rest days where you focus on recovery. On these days, light activities like yoga or stretching are great. Make sure you’re eating enough to fuel your workouts, considering how intense and long they are.

Wrapping It Up

Balancing nutrition, training, and recovery is essential to hitting your peak performance and staying healthy. Understanding the risks of under-fueling and making sure you’re eating right will help you reach your goals. If you’re struggling with your diet or have questions about whether you’re eating enough, feel free to reach out to one of our nutrition coaches. They can provide personalized guidance to ensure you’re fueling your body properly.

Remember, fueling your body right isn’t just about performing well; it’s about living a healthy, active life.

For more advice on optimizing your performance through smart nutrition and effective recovery strategies, contact us today!

Continue reading