Top Nutrition Tips to Support Your Fitness Goals 💪🥦

Whether you’re aiming to build muscle, lose fat or feel stronger day to day, nutrition plays a major role in reaching your fitness goals. At W Fitness, we know it’s not just about training hard, but fuelling right too. Here are our top nutrition tips to help you get the most out of your workouts and recovery. 💥

1. Prioritise Protein Intake 🍗🥚

Why is protein important for fitness?Protein helps with muscle recovery and growth. Include a good source of protein with every meal to support your body after training. Great options include:

• Chicken or turkey breast

• Eggs or egg whites

• Greek yoghurt

• Tofu or tempeh

• Protein shakes

Quick tip: Aim for 1.6 to 2.2g of protein per kg of body weight per day.

2. Stay Hydrated 💧🚰

How much water should you drink for fitness?Hydration supports your energy, performance and recovery. Aim for 2 to 3 litres daily, and add electrolytes on intense training days.

Tip: Keep a reusable water bottle with you at all times to stay on track.

3. Fuel Before and After Workouts 🍌🥤

What should you eat around workouts?

• Pre-workout: A mix of carbs and protein 1–2 hours before training. Try oats with berries and protein, or eggs on toast.

• Post-workout: Replenish with carbs and protein within 60 minutes. Think smoothies, protein shakes or grilled chicken with rice.

These meals help boost performance and speed up recovery.

4. Include Healthy Fats 🥑🌰

Are fats bad for fitness goals? Not at all! Healthy fats are essential for hormones, joint health and keeping you full. Include:

• Avocados

• Olive oil

• Nuts and seeds

• Salmon or other fatty fish

💡 Just watch the portion sizes — fats are calorie-dense!

5. Plan Your Meals 🥗📅

Why is meal prep important for fitness?Meal planning helps you avoid poor food choices and stay consistent. Batch cook proteins and keep easy options like:

• Hard-boiled eggs

• Overnight oats

• Pre-cut veggies

• Protein bars

This sets you up for success during busy weeks.

6. Cut Back on Processed Foods and Added Sugar 🚫🍬

Too much processed food can lead to cravings, low energy and poor recovery. Stick to whole, nutrient-dense foods 80% of the time and enjoy treats in moderation.

7. Listen to Your Body 🧠❤️

If you’re always tired, bloated or not recovering well, your food might need adjusting. Pay attention to how your body responds and make changes as needed. Apps or nutrition coaching can help you track and improve over time.

Final Thoughts 💭

What you eat fuels what you achieve. For the best results, match your training with smart nutrition. 💯Start with these tips, stay consistent and don’t forget to enjoy the process.

FAQs 🙋‍♀️🙋‍♂️

What is the best diet for building muscle? High-protein with a slight calorie surplus and regular meals.

How many meals should I eat per day? 3 meals and 1 to 2 snacks is ideal for most. Listen to your body!

Do I need supplements? Not always, but protein powder, creatine and electrolytes can be useful if your diet needs a boost.

📍 Find us inside Oakridge Resort, 20 Studholme Road

📧 info@wfitness.co.nz | 📱 @wfitness_wanaka