Whether you’re deep in your LYT practice or training for an endurance race, what you eat matters. Nutrition for active bodies fuels performance, assists recovery, and helps your body repair and get stronger.
Let’s break down the key components of smart fueling: carbohydrates, protein, fats, hydration, and supplements…and the timing to strategically provide the appropriate nutrition when the body is most primed to utilize them effectively.
Carbohydrates: Your Body’s Primary Fuel
Carbohydrates are the body’s main energy source for active muscles. This is especially important for training, particularly with endurance, power, and high-intensity work. They keep glycogen (stored energy within the body) high so you can perform without early fatigue.
Why Carbs Matter
Carbohydrates power both aerobic and anaerobic exercise. So when you eat the proper amount and type of carbs, you optimize glycogen stores in the body for future workouts, both endurance and intense strength training types.
Without proper glycogen stores in the body, an athlete will experience early fatigue, reduced training intensity, and impaired muscle contraction.
Suggested Daily Carb Intake
Generally, the suggested daily carbohydrate intake falls within the range of 5–12 grams per kilogram of body weight. However, training intensity and duration play a significant role in determining what’s best for you.
| Training Level | Duration | Carbs (g/kg body weight/day) |
| Low | < 60 min | 3-5 g/kg/day |
| Moderate | 60 min | 5-7 g/kg/day |
| High | 1-3 hours | 6-10 g/kg/day |
| Very High | > 3 hours | 8-12 g/kg/day |
Example: A 68-kg (150 lb) person training moderately would aim for approximately 325–455g carbs/day.
Protein: Repair, Recover, and Get Stronger
Amino acids are the structural components of protein, providing the building blocks for all of the tissues in the body. Consuming protein is pivotal in controlling both the construction and degradation of muscle and connective tissues, which is crucial for athletes and as we age.
Two categories of protein determine whether they include essential amino acids: complete and incomplete protein sources.
Animal versus Plant Proteins
The scores for Protein Digestibility Corrected Amino Acid is one of the most frequently employed metrics for assessing protein quality. It measures a protein based on its essential amino acid profile and how well it is digested and absorbed. Scoring ranges from 0-100.
Casein, whey (both from cow’s milk) and eggs serve as examples of animal protein and have PDCAA scores of 100. Red meat has a score of 92. Most plant proteins score between 45-75, with the exception of soy isolate, which scores 100.
Proteins are also placed into two categories based on whether they include the essential amino acids for human development: complete or incomplete. Animal protein is complete as it contains all the required amino acids whereas plant proteins are incomplete as they lack some essential amino acids.
Overall, plant-based proteins have less of a muscle building effect than animal proteins. However, plant-based diets are valuable for human health by decreasing the occurrence of some diseases and are more environmentally sustainable.
Furthermore, worldwide, plant-based proteins contribute more to protein intake than animal-based proteins. Work is being done to fortify plant-based proteins with essential amino acids.
Branched-chain amino acid (BCAAs) supplements offer three out of the nine essential amino acids that collectively constitute ⅓ of muscle proteins and play a pivotal role in the metabolism of skeletal muscle.
Suggested Daily Protein Intake
To promote muscle repair, remodeling, and improve post-exercise strength- and hypertrophy-related responses, it is crucial to ingest protein before, during, and after a workout.
| Goal/Training Type | Protein (g/kg body weight/day) |
| Preserving & building muscle | 1.4-2.0 (g/kg/day) |
| Endurance training | 1.2-2.0 (g/kg/day) |
| Strength training | 1.6-2.8 (g/kg/day) |
| Muscle gain | 1.6-2.2 (g/kg/day) |
Tip: Aim for ~0.3g/kg per meal, especially after training (paired with carbs ~4:1 ratio). Studies recommend a high quality and quick-digesting protein like whey.
Fats: Essential Support for Hormones & Recovery
Fat supports hormone health, brain function, and sustained energy. It’s recommended that athletes get 20-35% of their daily calories from fat, while keeping saturated fat under 10%.
Omega-3 fatty acids have been shown to enhance muscle protein synthesis by counteracting anabolic resistance, potentially reducing muscle degradation.
Omega-3s have also been linked to the postponement of onset muscle soreness, enhanced anaerobic endurance, improved oxygen efficiency during aerobic exercise, and mitigation of exercise-induced oxidative stress.
Recommended doses are 1.1-1.6 g/day and are best taken with a high-fat meal for absorption.
Hydration: A Performance Game-Changer
Research has shown that even 2% dehydration can reduce performance and concentration and that thirst often shows up late.
Athletes are susceptible to losing 0.3 to 2.4 L per hour of sweat, which includes not only water but also salt, potassium, calcium, magnesium, and chloride.
Consequently, fluid and electrolyte replacement should be incorporated into recovery. Signs of dry mouth, fatigue, headache, dark urine, cramps, faster heart rate, slower recovery.
Hydration Plan
- 2–3 hrs before: 500–600 mL water or sports beverage
- 10–20 min before: 200–300 mL
- During: 200–300 mL every 10–20 min
- After: Replace lost fluids and electrolytes
Supplements: What’s Worth Considering?
While nutritional supplements and performance boosting pharmaceutical substance use is common among athletes ranging from recreational to elite levels, only a select few have been proven to enhance sports performance.
Nutrition for active bodies isn’t complete without understanding which supplements actually work.
| Supplement | Benefit |
| Creatine | Power, strength, muscle recovery |
| Caffeine (2-5mg pre-exercise) | Focus, endurance, reduced perceived effort |
| Omega-3s | Recovery, inflammation control, muscle support |
| Branched Chain Amino Acids | Reduced Soreness, support muscle retention |
| Whey (1.3-1.8 g/kg/day) | Fast recovery and muscle synthesis |
Recent studies show that creatine supplementation, with doses ranging from 0.3 g/kg/day for 3-5 days to 20g per day for 5-7 days without interruption, results in rapid increase in intramuscular creatine.
It is crucial to emphasize that immediately after resistance training, the consumption of a high-quality protein source promotes muscle growth and aids in recovery. Whey protein is very popular for its digestibility, but so is chocolate milk!
Timing Matters: Before, During & After Training
Strategically providing the appropriate carbs, proteins, and fats when the body is most primed to utilize them effectively is paramount. Understanding nutrition for active bodies means recognizing not only what to eat, but also when to eat it for optimal performance.
Before training
Approximately 2-4 hours before training, a balanced meal of carbs, protein, and a small amount of healthy fats will provide you with energy for the workout without upsetting your stomach.
A small pre-exercise snack consisting of easy to digest carbs and a little protein, such as a banana with peanut butter, can be consumed within an hour of your workout.
Avoid high-fiber foods 2-3 hours beforehand to protect your gut and prevent unwanted stomach issues.
During training
You don’t need to fuel during a workout that is 60 minutes or less. As stated above, staying hydrated throughout a long workout is key to maintaining a fluid and electrolyte balance.
For workouts over an hour, consuming 30-90 g of easily digestible carbohydrates every hour will maintain energy stores and combat fatigue and muscle exhaustion.
Adding small amounts of protein/amino acids for long and intense sessions have shown beneficial effects to reduce muscle damage, improve cross-sectional area, and extend time to exhaustion.
After training
During the initial 6 hrs after exercise, there is an increase in fatigue, muscle soreness, and a decline in performance.
Cortisol, dopamine, epinephrine and norepinephrine collectively influence physiological processes in the body, heightening the pace at which muscle protein is being broken down. This is widely regarded as the most crucial phase of nutrition for active bodies.
Consuming the right balance of nutrients during this time initiates the healing process for injured tissue and replenishes energy stores.
Current studies suggest eating 1-1.5 g/kg body weight/hr after exercise and maintaining this intake at 30-minute intervals for up to 6h after exercise is an effective strategy for adequate glycogen resynthesis.
Focus on fast-digesting proteins to promote muscle repair and carbs to refill glycogen stores, in addition to fluids and electrolytes to rehydrate the body. This is best consumed in small doses and especially within the first two hours post-execise.
Example:
- Smoothie with banana, whey or plant protein, berries, almond butter
- Greek yogurt + fruit + granola
- Rice with tofu/chicken + veggies
The Bottom Line
Training stresses the body in the best way possible, but nutrition for active bodies is what turns that stress into strength.
Remember that carbs fuel movement, protein repairs and rebuilds, fats support long-term health, hydration sustains performance, and supplements can help along the way.
Fuel consistently. Hydrate often. Recover intentionally. Your body and your practice will thank you.
