Eating Healthy and Balanced for Peak Performance in the Gym and Endurance Sports

Active Living Active Living
Nov 12, 2024
16 min read

Whether you’re training for a marathon, cycling your way through a tough race, or simply pushing yourself through challenging gym workouts, your body needs the right fuel to perform at its best.

Nutrition plays a pivotal role in enhancing athletic performance, supporting recovery, and keeping energy levels up during both endurance sports and strength training. But how do you create a healthy, balanced diet that supports both?

Let’s dive into the essentials of nutrition for athletes, focusing on how to optimize your meals and snacks for performance in the gym and during endurance activities like running, swimming, or cycling.

Why Nutrition Matters for Both Strength and Endurance

Endurance sports and strength training rely on different energy systems and muscle demands. Endurance sports—such as long-distance running, cycling, and swimming—require a steady supply of energy over extended periods, while gym workouts, especially strength training, focus on short bursts of intense effort. Both, however, share one critical need: a well-rounded diet to sustain and enhance performance.

To truly maximize your results, you need to prioritize both macronutrients (carbs, proteins, and fats) and micronutrients (vitamins and minerals) to ensure your body is well-equipped to handle the physical demands of your training.

The Building Blocks: Macronutrients

This We have covered in a previous blog:

but lets revise quick.

Carbohydrates: Your Primary Fuel Source

Carbs are the body’s preferred source of fuel for endurance sports and high-intensity workouts. When you engage in long or strenuous activities, your body burns glycogen—stored carbohydrates in muscles and the liver. Eating the right carbs helps replenish glycogen stores, preventing fatigue and boosting stamina.

Good Sources of Carbs:

Whole grains (brown rice, quinoa, oats)
Sweet potatoes and other starchy vegetables
Fruits (bananas, berries, apples)
Legumes (lentils, chickpeas, beans)

For endurance athletes, consuming carbs before and after exercise is crucial to maintain energy levels and promote recovery. If you're heading into a long training session or race, make sure to load up on complex carbohydrates a few hours in advance to give your body time to break them down and store the energy.

Protein: Building and Repairing Muscle

Protein is essential for muscle recovery and repair, especially after strength training or intense endurance efforts. Without adequate protein, your muscles may struggle to rebuild, potentially leading to overtraining and injury. Aim for a balanced intake throughout the day, with a larger portion post-workout to optimize recovery.

Good Sources of Protein:

Lean meats (chicken, turkey, lean beef)
Fish (salmon, tuna)
Plant-based options (tofu, tempeh, edamame)
Dairy (Greek yogurt, cottage cheese)
Eggs and egg whites

For athletes combining strength training with endurance, protein should be consumed both immediately after exercise (within 30 to 60 minutes) and in meals throughout the day to keep your muscles in a steady state of repair and growth.

Healthy Fats: Supporting Endurance and Joint Health

While fats are often demonized in many diets, they are an important source of long-lasting energy, particularly for endurance athletes. Fat is the primary fuel source once glycogen stores start depleting during long-duration activities. Additionally, fats play a key role in joint health, inflammation reduction, and overall cellular function.

Good Sources of Healthy Fats:

Avocados
Nuts and seeds (almonds, chia seeds, flaxseeds)
Olive oil and coconut oil
Fatty fish (salmon, mackerel, sardines)
Nut butters (almond, peanut)

Keep in mind that fat is calorie-dense, so while it’s important to include in your diet, moderation is key. For endurance athletes, the timing of fat intake is less critical than for carbs and protein, but it’s still important to get healthy fats in throughout the day.

Micronutrients: The Unsung Heroes

Micronutrients like vitamins and minerals are crucial for maintaining energy production, immune function, and muscle contraction. Endurance athletes and strength trainers often overlook their micronutrient needs, but they’re vital for preventing fatigue, boosting performance, and supporting recovery.

For example:

Iron is essential for carrying oxygen in the blood—especially important for endurance athletes.
Magnesium supports muscle function and recovery, while helping prevent cramps.
Calcium and Vitamin D work together to strengthen bones and support proper muscle function.

To ensure you’re getting the full spectrum of vitamins and minerals, focus on eating a variety of colourful fruits and vegetables, lean proteins, and whole grains.

Hydration: The Key to Sustained Performance

Staying hydrated is a non-negotiable part of both endurance sports and strength training. Dehydration can lead to fatigue, cramps, decreased focus, and impaired physical performance. For endurance athletes, losing even 2-3% of your body weight in fluids can significantly affect performance.

Tips for Staying Hydrated:

Drink water consistently throughout the day, not just during workouts.
During long or intense training sessions, replenish electrolytes with sports drinks or electrolyte tablets to help maintain sodium, potassium, and magnesium levels.
Aim to drink about 16-20 ounces (400 - 600ml) of water 2-3 hours before exercise and sip water regularly during exercise.

Timing Your Nutrition

When you eat can be just as important as what you eat. Here’s how to time your meals around workouts to fuel your body for peak performance:

Pre-Workout: A balanced meal 2-3 hours before your workout can help you avoid hitting the wall mid-session. Aim for a combination of complex carbohydrates and moderate protein, with a small amount of healthy fat. For example, a bowl of oatmeal with banana and a scoop of protein powder is a great pre-workout option.
Post-Workout: Your post-workout meal should focus on replenishing glycogen stores and repairing muscles. A quick snack or meal with both carbs and protein is ideal within 30 to 60 minutes of finishing your workout. A protein smoothie with fruit or a turkey sandwich on whole-grain bread is a solid choice.
Throughout the Day: To sustain your energy levels for all-day activity and training, aim for balanced meals every 3-4 hours. Include plenty of fruits, vegetables, whole grains, and protein-rich foods in each meal to keep your body nourished and energized.

Putting It All Together: A Sample Meal Plan

Here’s an example of what a day of nutrition might look like for an athlete balancing both endurance and gym training:

Breakfast: Scrambled eggs with spinach and whole-grain toast, topped with avocado. A side of mixed berries and a cup of green tea.
Snack: Greek yogurt with a drizzle of honey, chia seeds, and a handful of almonds.
Lunch: Grilled chicken breast with quinoa, roasted sweet potatoes, and steamed broccoli.
Pre-Workout Snack: A banana with peanut butter or a whole-grain rice cake with almond butter.
Post-Workout: A protein smoothie with whey protein, spinach, frozen berries, and a scoop of oats.
Dinner: Baked salmon with roasted Brussels sprouts, wild rice, and a side of mixed greens with olive oil dressing.

Fuelling for Success

Whether you're lifting weights or running long distances, your diet is a powerful tool to help you reach your fitness goals. By focusing on a balanced intake of macronutrients and micronutrients, and timing your meals to support your training, you’ll be able to maximize your performance both in the gym and during endurance sports. Remember, consistency is key—what you eat over the course of days and weeks will have the greatest impact on your success. Fuel your body properly, and it will return the favour with improved endurance, strength, and overall performance.

TRAINING DAIRY

MONDAY - The day after a half marathon is always a tricky one when it comes to training. You want to keep moving to ease the stiffness and inflammation that naturally follow such an intense effort, but pushing yourself too hard can derail your recovery and hinder your progress.

For me, I’ve found that a combination of low-intensity movement and light strength training works wonders. It helps calm inflammation, reduces muscle tightness, and keeps me feeling active without overdoing it.

Now, I’m aware that my body doesn’t always respond to stress the way most people’s do—everyone’s recovery process is different. But the key takeaway here is to find a routine that works for you. Your post-run routine should be sustainable and adaptable, something you can stick to both daily and weekly.

The balance is important: your training schedule should include a mix of higher-intensity workouts that build strength and fitness, and lower-intensity sessions that promote recovery. By incorporating both, you give your body the right kind of stimulus to improve, while allowing adequate time for the recovery it needs to bounce back stronger.

Remember: consistency is the real game-changer. Find your rhythm, listen to your body, and stick to a routine that supports both your progress and your recovery.

TUESDAY - Today was all about balancing low-intensity cardio with a little strength conditioning to keep things interesting. Recovery doesn't always mean complete rest—sometimes, the right kind of movement can help you feel better and continue making progress.

I started the session with a low-intensity cardio workout on the bike. I focused on pyramid intervals, cycling through various intensities based on my Functional Threshold Power (FTP). The key here was to stay below 100% of my FTP, ensuring I didn’t push into the threshold heart rate zone, which is not the goal for today. I varied my cadence, mixing both high and low speeds, but the majority of the workout stayed within my lower aerobic zone—a comfortable intensity that promotes recovery without overloading my system. It was a simple, yet effective way to stimulate circulation, reduce muscle stiffness, and burn off a bit of the post-run fatigue.

After that, I moved on to a Metabolic Conditioning (Met Con) workout. Met Con is a high-intensity workout style that blends aerobic conditioning with strength training in a single session. It's a great way to challenge both your cardiovascular endurance and muscular strength, all while keeping the workout short and efficient. I try to keep these sessions varied to avoid the mental burnout that can come from doing the same routine every week. Yes, repetition is important for building consistency, but I find that switching things up every now and then helps me stay motivated and engaged. Plus, variety keeps the body guessing, which can lead to better overall fitness gains.

Met Con workouts are an incredibly effective way to improve overall fitness because they push both your aerobic system and your muscular endurance. You’re not just building strength or cardio separately; you’re improving both simultaneously, which translates to better overall performance—whether you're running, cycling, or doing any other sport.

Incorporating both low-intensity recovery and high-intensity conditioning is the sweet spot for staying fit, avoiding burnout, and improving performance in a sustainable way. It’s all about balance—finding that routine that works for your body and keeping things fresh enough so you can stay motivated and make progress.

WEDNESDAY - Today was one of those days when motivation was hard to come by. You know the kind—when staying in bed seems like the better option, the couch feels too inviting, and you just don’t feel it. Yes, I have those days too. In fact, we all do, no matter how seasoned we are in our fitness routines. But here’s the thing: it’s on those days when consistency becomes the most important.

I had a commitment to keep, not just to myself, but to my running buddies—both two-legged and four-legged. So, despite the lack of motivation, I got up, laced up my shoes, and went for a run.

This morning’s session was a shorter, sharper run. It wasn’t the long, steady-paced session I had planned, but that’s okay. The key is that we got out there and got it done. And honestly, that’s often the hardest part. Once you’re moving, it’s easier to keep going.

Here’s what I’ve learned: mentally, you always feel better after a good workout. Even when it’s tough to get started, I know from experience that 9 out of 10 times, the workouts you least feel like doing are the ones that leave you feeling the best afterward. It’s like magic—after that initial resistance, you’re left with a sense of accomplishment, a clearer mind, and a more positive outlook for the rest of the day.

After the run, I knew my body needed some TLC. I’ve still got some residual tightness from the half marathon on Sunday, and I had a chiropractic adjustment on Friday, so my muscles are still adapting to the changes in alignment. To help with that, I dedicated some time to a thorough stretching session.

Stretching is one of those things that often gets overlooked, but it’s so crucial to keep your muscles limber, especially after a hard workout or a long race.

I also took advantage of the opportunity to unwind and recover with a 20-minute sauna session. I noticed the sauna wasn’t busy, so I seized the chance to relax and let the heat do its thing. The sauna helps with muscle recovery, improves circulation, and can even reduce muscle soreness. It’s a small but effective addition to my recovery routine, and it’s something I’ll be incorporating more often now that the weather’s getting cooler.

At the end of the day, today’s workout was a reminder that consistency is key—even when motivation is low. It doesn’t always have to be your best effort, but just getting it done is sometimes all you need to stay on track. And the recovery steps afterward—stretching, adjustments, and a bit of heat therapy—help set you up for better workouts down the line.

So, if you ever find yourself in a slump, remember: some days are about showing up, even when you don’t feel like it. Your future self will thank you for it.

THURSDAY - Today kicked off with an early start, and I’m feeling the results of a solid strength session. This week, more than any other, has been all about getting it done – no excuses. To be honest, motivation hasn’t been the driving force behind my workouts lately. It's been more about something even more powerful: discipline and consistency.

Motivation is a great thing to have when it strikes, but let's be real – it’s not always there when you need it most. Some days, the last thing you feel like doing is hitting the gym or pushing through a tough workout. On those days, motivation can feel like it’s nowhere to be found, and that’s when discipline kicks in.

Discipline is the glue that holds everything together when motivation fades. It's what gets you out of bed early for that strength session, even when you'd rather stay cozy under the covers. It’s the commitment to show up and do the work, even when you don’t “feel like it.” It’s making the choice to prioritize your health and fitness, even when other distractions or challenges arise.

This week, I had to rely on consistency. Sure, I didn’t feel “pumped” every day, but I knew that showing up, putting in the effort, and sticking to my routine was what mattered. And that’s what makes your fitness journey worthwhile. It’s not about waiting for the perfect moment of inspiration – it’s about building habits, pushing through when it's tough, and trusting the process.

If you can lean into discipline and consistency, you’ll find that the results will come – even when motivation isn’t leading the way. The real progress happens when you show up, day after day, regardless of how you feel. That's how you build strength, endurance, and the kind of lasting results that make your fitness journey not just possible, but truly rewarding. So here's to another week of staying the course, even when motivation takes a back seat!

FRIDAY - Sometimes, the best-laid plans don’t go as expected – and that’s exactly what happened today. We had planned a swim session after our spin, but due to some unexpected events affecting our usual swim time, we had to make a last-minute cancellation and stick to to a spin class.

You have to be ready to adapt, and today was a prime example of that.

At first, I wasn’t too thrilled about the change. I had mentally prepared for a swim post spin, which is a completely different vibe than cycling, but hey – you work with what you’ve got, right? So, I hopped on the spin bike, determined to make the most of it, but let me tell you, my body had other plans.

From the moment I started pedalling, it was clear that today wasn’t going to be my best day. It felt like my body was saying, "What on earth is happening right now?" Every muscle seemed to protest, every pedal stroke felt heavier than usual. I could hear my heart rate monitor beeping at me, almost as if to ask, "Did you even try yet?" The struggle was real, and it felt like I was going through the motions rather than giving my best.

But here’s the thing: those are the days that matter the most.

There’s a misconception that fitness is all about pushing through every workout like you’re at your peak. The reality is, some days are tough. Some days, you won’t be able to hit the numbers you normally would, or you’ll feel like you’re dragging yourself through the session. But that doesn’t mean you quit.

I could’ve easily given up or half-assed my way through the workout, but I decided to push through. Even when my legs felt like lead and my energy was in the red zone, I kept going. It wasn’t about setting personal records or hitting every target – it was about showing up, staying committed, and getting it done, even when it wasn’t easy.

That’s what fitness is really about: consistency, adaptability, and resilience. Some days will feel like a breeze, and other days will feel like you’re fighting your own body just to keep going. But when you show up and do the work – even when it’s hard – that’s when you make real progress.

So, while today wasn’t a personal best, it was still a victory in its own right. I could’ve easily thrown in the towel, but instead, I embraced the change of plans, powered through the discomfort, and finished the workout. And honestly, that sense of accomplishment, even on a tough day, makes the entire journey worthwhile. Because at the end of the day, it's not about perfection – it's about persistence. And that’s what will keep me going, no matter what comes my way.

SATURDAY - Today, the plan was simple: dedicate 2 hours to working the legs. But instead of hitting the gym or going for a typical run, we decided to take a different approach – we opted for a hike. Sometimes, changing things up is exactly what you need to get the benefits of a workout, while also giving your mind and body a much-needed reset. And that’s exactly what we did.

We chose one of our local trail spots, a place we’ve walked countless times, but each time, it feels like a new adventure. There’s something so grounding about being out in nature, surrounded by the beauty of the outdoors, that you can’t help but get lost in the moment. The goal wasn’t to push for speed or to beat any personal records – it was about enjoying the movement, breathing in the fresh air, and allowing ourselves the space to reset mentally and physically.

And let me tell you – it was exactly what I needed. No devices and no music...

The rhythm of walking, with the steady flow of breath and the consistent movement of the legs, was a welcome change from the usual intensity of running. It was a mental break from the constant demand to push harder, go faster, and keep up with the pace. On the trail, there was no pressure, no stopwatch ticking down – just the sound of footsteps, the rustling of the trees, and the occasional chirp of a bird in the distance.

But just because it was a mental break from running doesn’t mean the heart and legs didn’t get a good workout. Hiking is no joke! Even at a steady pace, those inclines and uneven trails make sure your legs are still doing the work. It’s a different kind of effort, but it’s just as effective in building strength, endurance, and stability. Plus, the change of pace gave my mind a chance to relax while still giving my body a solid workout.

There’s something magical about moving through nature, at your own pace, without the pressure of time or competition. The focus isn’t on beating a previous time or hitting a new milestone – it’s simply on the experience of being present in the moment. And that’s something we often overlook when we're caught up in the hustle of a regular workout routine.

By the time we wrapped up the hike, I felt refreshed. My legs had definitely gotten the workout they needed, but more than that, I felt a sense of peace and clarity that I hadn’t realized I was missing. It was a reminder that fitness isn’t just about intense sessions or pushing limits – sometimes, it’s about finding balance, embracing the slower pace, and giving yourself permission to enjoy the journey.

So, while today wasn’t about smashing records or getting that runner’s high, it was about movement in its purest form. And honestly, it might just be the best kind of workout – one that not only strengthens the body but also nurtures the mind. Here's to more hikes, more nature, and more of those simple yet rewarding moments that remind us why we move in the first place.

SUNDAY - This morning's plan was simple: 75 to 90 minutes of easy running. It's one of those workouts that’s meant to be relaxed, steady, and not too intense. The idea is to get the miles in, enjoy the movement, and let your body find its rhythm. But when you run with a group, things can sometimes take an unexpected turn – and what starts as an "easy" run can quickly feel a lot harder than anticipated.

Surprize - That’s exactly what happened today.

We ran on a looped Route, one that’s familiar and easy to navigate. The goal was to keep things light and conversational, but as often happens when you're running with a group, the pace subtly picks up. Everyone's feeding off each other's energy, and before you know it, what was meant to be an "easy" run suddenly feels like it has a little more bite to it.

It wasn’t a huge difference, but that slight uptick in pace added a little challenge to the mix. My legs were still moving smoothly, but my heart rate was just a touch higher than planned, and I could feel the intensity building ever so slightly. But that’s the beauty of running with a group – it pushes you without you even realizing it. As they say, "What doesn’t kill you makes you stronger," and today was a perfect reminder of that. Sometimes, you don’t need to crush every workout or stick rigidly to your original plan to get stronger – it’s those little unexpected challenges that make the journey worth it.

We finished the second loop at around the 75-minute mark, and by that time, we had already picked up the pace a little more than we initially intended. Rather than pushing ourselves to hit the 90-minute target, we decided to call it a day. After all, there’s no shame in adjusting your plan to fit the way you’re feeling. Quality over quantity, right?

And while the run itself had its moments of challenge, the morning wrapped up in the best way possible: with good company, great conversation, and the kind of coffee that makes you appreciate the small wins. We gathered around, sipped our lattes, and chatted about everything from training tips to weekend plans. There’s something about post-run coffee that makes the experience feel complete – not just because of the caffeine, but because of the connection and camaraderie that comes with it.

So, while the run wasn’t exactly "easy" in the way I imagined, it was still a great reminder of the power of group dynamics and how even a simple run can turn into something much more meaningful. It's not just about hitting the numbers or following the plan – it's about embracing the flow of the run, pushing each other, and enjoying the moments along the way.

Here’s to more runs that push us a little further than expected, and to the friends, the laughter, and the coffee that make it all worth it.

That concludes another week of my training log and also topics that come up that needs a bit of elaboration and discussion.

This is not just an information session , but also to show that life sometimes happen and you need to adapt and keep going, the only wasted sessions is the ones that didnt happen.

Happy Training!