Healthy Eating

 ### Healthy Eating for Active People

Eating well fuels performance, speeds recovery, and makes fitness feel easier. This guide gives practical, science‑backed strategies to eat for energy, strength, and long‑term health while staying active.

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## Benefits of Eating for Performance

Eating with purpose improves **energy levels**, **muscle recovery**, and **mental focus**. Balanced meals stabilize blood sugar, reduce cravings, and support consistent training. Over time, smart nutrition accelerates progress and lowers injury risk.

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## Core Principles

- **Prioritize protein** at every meal to support muscle repair and satiety.  

- **Choose whole carbohydrates** like oats, sweet potatoes, and brown rice for steady energy.  

- **Include healthy fats** such as olive oil, nuts, and avocado for hormones and joint health.  

- **Eat colorful vegetables and fruits** for vitamins, minerals, and antioxidants.  

- **Hydrate consistently**—water affects performance more than most people realize.

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## Meal Timing and Workout Nutrition

- **Pre‑workout:** Eat a light meal 60–90 minutes before training with carbs and moderate protein (e.g., banana + Greek yogurt).  

- **During long sessions:** Sip electrolyte water or a carb drink if exercise exceeds 60–90 minutes.  

- **Post‑workout:** Aim for a protein + carb combo within 30–90 minutes to replenish glycogen and kickstart recovery (e.g., chicken wrap or protein shake with fruit).  

- **Nighttime:** A small protein‑rich snack before bed can support overnight muscle repair.

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## Sample Day for an Active Adult

- **Breakfast:** Oatmeal with whey or plant protein, berries, and a tablespoon of nut butter.  

- **Midmorning Snack:** Cottage cheese or a boiled egg with an apple.  

- **Lunch:** Grilled salmon, quinoa, and mixed greens with olive oil.  

- **Preworkout Snack:** Rice cake with banana and almond butter.  

- **Dinner:** Lean turkey or tofu stir‑fry with vegetables and brown rice.  

- **Evening Snack:** Greek yogurt with a sprinkle of seeds.

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## Practical Tips to Stay Consistent

- **Prep meals** twice a week to avoid last‑minute poor choices.  

- **Keep healthy snacks visible** and remove tempting junk from easy reach.  

- **Track simple metrics** like protein intake and water consumption rather than obsessing over calories.  

- **Allow flexible treats** so healthy eating is sustainable, not punitive.  

- **Adjust portions** based on training intensity and goals—more carbs on heavy training days, fewer on rest days.

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Start with one change this week—swap a sugary snack for a protein option or add one extra vegetable to lunch—and build momentum from there.