Catch up with Coach M - Edition 45 - Fuel for training and Gut health

Active Living Active Living
Jun 16
8 min read

📰 Welcome back to another edition of Catch Up with Coach M!

This week, we're diving into two 🔥 hot topics:

fuelling your body for training

and

keeping your immune system strong during winter ❄️💪

Now, we all know winter in the Mother City means the bugs are out and about — like free-range chickens running wild 🐔💨.

The only problem? These “chickens” are spreading those nasty colds and flus 🤧.

But here’s the good news: Looking after our gut is one of the best ways to support our immune system and help our bodies fight off these seasonal invaders 🦠🛡️.

A healthy gut =

✅ Stronger immunity

✅ Better digestion

✅ More energy

✅ Faster recovery

So in this edition, we're talking:

🚀 Whole foods to fuel your training
🦠 Gut-loving foods to boost immunity
🥣 Simple recipes to keep you nourished and energised

Let’s fuel up, stay strong, and keep those bugs at bay together! 🌿💥

Fuel for training and Gut health 💪🥦🔥

Two essentials for any active lifestyle:

fuelling your body for performance 💥

AND

nurturing your gut health 🧠💚 — because your energy starts in your gut!

Whether you're hitting the gym, training for a marathon, or just moving your body more —

the right food = better performance, faster recovery, AND happier digestion.

🦠 Why Gut Health Matters for Training

Did you know your gut is home to 70% of your immune system? 🤯 It also produces essential neurotransmitters like serotonin, helps absorb nutrients, and even influences energy, mood, and recovery.

When your gut is happy and thriving:

✅ You digest nutrients better

✅ Inflammation stays low

✅ You recover faster

✅ Your energy and focus stay 🔝

But when your gut is struggling (hello, bloating, fatigue, or sluggishness 😵), so does your performance — no matter how hard you train.

🌾 Whole Foods for High-Energy Training

Fuel your body with real food to power stamina, endurance, and muscle recovery 🔋💪

⏰ What to Eat and When

Pre-Workout ⏱️:👉 Fast-digesting carbs + a little protein

Think eg: 🍌 banana + almond butter or oats + honey

Intra-Workout (optional for longer sessions):👉 Hydration + electrolytes + a touch of sugar

Think eg: 🥥 coconut water + 🍋 lemon + 🧂 pinch of salt

Post-Workout 🔧:👉 Protein + carbs to rebuild + refuel

Think eg: 🍗 chicken/beef + 🥔 Potatoes/sweet potato + 🥬 greens

🥇 Top Natural High-Energy Foods

🥖 Carbs for Energy:

🍌 Bananas – quick, easy fuel
🌰 Dates – dense, portable sugars
🥣 Oats – slow energy release
🍠 Potatoes & Sweet potatoes – sustained energy
🍚 Brown rice & quinoa – clean complex carbs
🍯 Raw honey – nature’s pre-workout sugar
🍓 Berries – antioxidant-rich carbs
🍎 Apples, mangoes, pears – easy snacks
🥤 Coconut water – hydration + electrolytes
🌱 Beets – oxygen-boosting nitrates

🥚 Protein for Recovery:

🥚 Eggs
🍗 Chicken or turkey breast
🐟 Salmon, tuna
🥣 Greek yogurt (bonus: probiotics!)
🍗 Lean Beef/Venison cuts
🌱 Lentils, chickpeas, tofu, tempeh, hemp seeds

🥑 Healthy Fats:

🥜 Nut butters
🥑 Avocado
🌰 Chia & flaxseeds
🥥 Coconut oil (quick energy + gut support)

💦 Hydration Helpers:

🥥 Coconut water
🍋 Lemon water + pink salt
🍉 Watermelon juice

🍽️ Easy Recipes for Performance

1. Pre-Workout Smoothie 🥤

Fuel up 30–60 min before!

🥶 Frozen banana,

🥄 oats,

🥜 almond butter,

🥥 coconut water,

🍯 honey

2. Electrolyte Drink 💧

Perfect for hot or long workouts

💦 Water,

🍋 lemon,

🧂 pink salt,

🍯 honey, a pinch of

🫚 ginger

3. Power Bowl (Post-Workout) 🥗

💪 Protein + carbs + veggies Quinoa,

🐔 chicken or 🥚 egg,

🥬 greens,

🍠 Rice/Potato/sweet potato

4. Energy Bites ⚡

Snack-friendly fuel

Oats + nut butter + flax or chia + 🍯 honey + dark choc 🍫

5. Recovery Parfait 🍨

Protein + antioxidants

🥣 Greek yogurt + 🍓 berries + 🌰 hemp seeds + 🍯 drizzle

🌿 Gut-Healing Grocery Guide

Your gut needs variety + fiber + fermented foods.

Start with these:

🍎 Fruits (2–3 servings/day):

Blueberries,

apples (with skin),

bananas (greenish),

kiwi,

pineapple,

papaya,

grapes, and

fiber-rich avocados 🥑

🥕 Vegetables (3–6 servings/day):

Go rainbow!

🟢 Kale,

🧡 carrots,

🟣 beets,

🟢 spinach,

🟡 peppers,

🧅 garlic,

🧄 onions,

🟢 asparagus (top prebiotic food!)

🥩 Animal Proteins:

Grass-fed beef, pasture-raised eggs,

🐓 chicken,

🦃 Turkey, and

💥 bone broth (for gut lining repair)

🐟 Seafood:

Salmon, sardines, cod, mackerel, shrimp – rich in omega-3s 🧠

🌱 Plant Proteins:

Lentils, beans, tempeh (fermented = bonus!), quinoa, chia, flax

🧄 Fermented Foods:

Kimchi, sauerkraut, kefir, yogurt, miso, kombucha 🧉 (low sugar)

🌿 Gut-Boosting Extras:

🍯 Raw honey (prebiotic)
🍋 Lemon water
🫖 Herbal teas: ginger, peppermint, lemon balm
🫒 Olive oil, coconut oil
🍎 Apple cider vinegar

❌ Avoid These During Gut Reset:

🚫 Refined sugar
🚫 Artificial sweeteners
🚫 Ultra-processed foods
🚫 Seed oils (canola, soy, corn)
🚫 Excess alcohol & gluten
🚫 Dairy (except fermented)

✅ Healthy Gut Training Tips

🔁 Eat 30+ different plant foods/week🥬

Rotate proteins to reduce inflammation🧂

Use anti-inflammatory spices (turmeric, cinnamon, ginger)

🥄 Chew slowly + stay hydrated

🧃 Add fermented foods daily

🍋 Start your day with lemon water or a gut shot

🔥 Anti-Inflammatory Gut-Boosting Shot 🧡

This powerful little shot is packed with ingredients known to support digestion, reduce inflammation, and give your immune system a natural lift — perfect for chilly mornings or a daily wellness boost!

🥄 Ingredients:

🍋 Juice of 1 lemon (freshly squeezed)
1 tbsp apple cider vinegar (raw, unfiltered with “the mother”)
1–2 tsp fresh ginger (grated or juiced)
1 tsp fresh turmeric (or ½ tsp ground)
Pinch of ground cinnamon
Pinch of black pepper (helps activate turmeric)
🔥 Optional: small pinch of cayenne pepper (for extra heat and circulation boost)

🧪 Method:

Combine all ingredients in a small glass or jar.
Stir or shake well.
Drink as a quick shot in the morning or before meals.

🌟 Tip: If the flavour is too strong, dilute with a little warm water or chase with a slice of apple or cucumber.

🧘‍♀️ Why it Works:

Lemon: Alkalising + supports liver detox
Apple cider vinegar: Aids digestion, balances blood sugar
Ginger & turmeric: Anti-inflammatory power duo
Cinnamon & cayenne: Boost circulation and metabolism
Black pepper: Enhances absorption of curcumin (from turmeric)

Start your day with intention — fuel the body, soothe the gut, and fire up your internal engine 🔥💪

Train smart. Eat whole. Heal your gut. Thrive.

🌟Got questions about what to eat for your training goals? Drop them below ⬇️ or DM us! 📨 ⚖️ Disclaimer: Caloric Intake Still Matters!

While whole foods are essential for performance, recovery, and gut health, it’s important to remember that caloric consumption still plays a major role in weight management.

Even the healthiest foods — like avocado, nut butters, oats, or honey — can add up in calories if portions aren't considered. Whether your goal is to maintain, lose, or gain weight, the key is to strike the right balance between:

🔥 Calories in (from food and drinks)
🔥 Calories out (through daily activity, training, and metabolism)

👉 Eating for health and eating for goals are not always the same thing. You can eat all the right foods, but if your portions are consistently too large (or too small), it can still affect your progress.

That said, don’t get caught up in obsessing over every bite — focus on:

Whole, nutrient-dense meals
Listening to hunger/fullness cues
Fuelling your body according to your energy demands
Checking in with your goals regularly

And remember: Consistency beats perfection every time. 🙌

If you need personalised guidance on fuelling your body while aligning with your fitness or weight goals, reach out — I’m here to help! 💬💚

Training, Tumbles & Ticking the Boxes: A Real Week in Motion 🏋️‍♀️🏃‍♀️🔥

Now that we’ve covered all things fuel and gut health, let’s chat about what actually went down in training this week 💪🏃‍♀️🚴‍♂️🏊‍♀️.

As I’ve mentioned before — I’m in a season of doing what works for my body, not pushing every session to the max, but showing up, ticking the boxes, and staying consistent 👊.

✅ 2 strength sessions — keeping the engine strong

✅ 3 run sessions — more on that adventure below!

✅ 1 ride — spin the legs and clear the mind

✅ 1 swim — low impact, high recovery

✅ 2 mobility sessions — because the small stuff matters

✅ 2 sauna sessions — active recovery and sweat therapy 🧖‍♀️🔥

Now, let’s talk about those runs. Not all runs are created equal. Some days you feel light and strong, and others… not so much. My current focus is getting stronger on hills, which means leaning into the tough ones — the runs where your lungs burn, your legs protest, and your brain says “Why are we doing this again?” 😅

And honestly, fuelling played a big role this week. One of my runs I went out low on carbs, and I paid for it. Energy was low, legs were flat, and mentally it was a battle. It reminded me exactly why fuelling smart matters — especially if you’re asking your body to perform on tired legs or take on elevation. Food is fuel. Period.

Now, let’s get to the dramatic part…

There are two types of runners:

1️⃣ Those who haven’t fallen yet

2️⃣ And those who have — usually more than once 🙃

I’m in category two, and this week, on my last trail run, I hit the deck. Hard.

Trail + speed + dodgy foot placement + mili-second lack of concentration= gravel greeting.

But here’s the rule: Tuck. Roll. Get up. Check everything works. Keep going. ✔️

That said, recovery after a fall is non-negotiable.

Even if nothing’s broken, your body takes a hit — literally. The adrenaline, the impact, the strain on joints and soft tissue — it all adds up.

So I am making sure to slow down for a day or three, get in some gentle movement, sauna sessions, and let the shock settle out of the system.

Rest isn’t just about being still — it’s about giving your body space to bounce back.

So this week’s reflection?

🌟 Sometimes it’s about power, other times it’s about pacing.

🌟 Honour the effort, honour the recovery.

🌟 And when you fall — because you will — get up, learn from it, and move forward stronger 💥

Trail Views of the Week 🏞️

Here are some highlights from this week’s runs — minus the roasties but full of fresh air, good climbs, and even better views 🌄👣✨

📸 All photos captured on iPhone 16 Pro

Thank you so much for joining me for this week’s Catchup—I truly appreciate you taking the time to check in.

Your support means a lot, and it’s always great to share my journey with you. If you're curious to see more of my day-to-day training adventures, behind-the-scenes moments, or just want to connect, be sure to follow me on social media where I post regular updates and insights.

And if you're in the mood for something a little different—a fresh perspective on life, thoughts on balance, identity, and everything in between—head over to my other blog: www.maybemenow.com. It's a space where I dive deeper into the personal side of things, and I’d love for you to be part of that community too.

Until next time—stay motivated, stay curious, and keep showing up.