Keep Nutrition Simple.

Fitness and nutrition in 100 words for our Penticton athletes.

The first sentence of Fitness in 100 words. Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.

At a certain point you will have a great habit established in attending the classes and training. An you may start to notice you are not advancing on your goals. We always recommend looking at two things. Sleep AND Nutrition. By dialing in your nutrition (hint: you may need to eat more than you think to support muscle building and recovery) you will start to feel better and move better. Everyone is different in their needs, but here are some basics on how you can optimize your diet with real-world examples:

1. Sustainability Over Perfection: Choose a diet plan that you can maintain long-term. Instead of following a strict keto diet, try incorporating more whole foods into your meals gradually. For example, swap out processed snacks for fruits and vegetables that you enjoy, making your diet more sustainable.

2. Calorie Balance: Track your calorie intake to ensure you’re fueling your body properly. Use a food tracking app like MyFitnessPal to log your meals. If your goal is weight loss, ensure you’re in a slight calorie deficit. If you want to gain muscle, consume a surplus of healthy calories.

3. Macronutrients Matter: Balance your intake of proteins, fats, and carbohydrates. For example, aim for roughly 1g of protein per pound of body weight. Include lean proteins like chicken breast or tofu, healthy fats like avocados and nuts, and complex carbs like quinoa and sweet potatoes in your diet. Getting enough protein can be difficult. So aim for a little bit more at each meal – and you can always add in a protein shake to assist. Watch for the ingredient’s lists, many are filled with the kinds of sugar you want to have occasionally – not every day. The Bio Edge Proteins are naturally flavored which means no added sugars – but also that means the flavor wont punch you in the face. Keep that in mind when trialing it.

4. Micronutrients and Hydration: Eat a variety of fruits and vegetables to ensure you get essential vitamins and minerals. Aim for colorful plates—think spinach, bell peppers, berries, and carrots. Stay hydrated by drinking water throughout the day. For instance, keep a reusable water bottle with you and aim to drink at least 8 glasses of water daily. The Bio Edge Organic Greens Complex is a simple way to top up your intake from your real food and fill in any gaps you might have that day. The Lemon Ginger is their top seller flavor wise.

5. Timing and Frequency: Eat 2-4 meals a day based on your goals and try to train within two hours of eating. For instance, have a balanced meal with protein, carbs, and fats about an hour before your workout. This could be a chicken and quinoa salad with avocado. Avoid training on an empty stomach to maintain energy levels.

6. Smart Supplementation: Focus on basics like a multivitamin, essential fatty acids, and vitamin D3. For performance, consider supplements like creatine and caffeine. For example, take a Bio Edge Sciences multivitamin in the morning and use their pre-workout to help improve strength and endurance.

All Beach City Members get a complimentary consult with our nutrition coach Asja. She can educate and answer questions about your individual needs.

As Beach City Fitness partners with Bio Edge Sciences (link), we’re committed to helping you reach your fitness goals through smart nutrition choices.

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