Nutrition Simplified: Fueling Your Workouts Without the Fads
Let’s cut through the noise. You don’t need detox teas, juice cleanses, 30-day resets, or a color-coded spreadsheet to eat well. What you need is a smart, sustainable way to fuel your training and your life.
At SpyDar Fitness, we keep it simple, and science backed. And we follow this exact guideline in our own lives.
🍳 Start with Protein
Most adults over 40 aren’t getting enough, especially women. If you’re training with me, your muscles need amino acids to recover and rebuild.
Goal: 25–40g of protein per meal
Examples: Eggs, Greek yogurt, chicken, fish, tofu, lean beef, protein shakes
Pro tip: If you train in the morning, your post-workout meal must include protein. That’s not optional.
🥦 Don’t Fear Carbs
Carbs are fuel, not the enemy. If you’re lifting, biking, rowing, or swinging kettlebells with intensity, your body needs glycogen to keep going.
Choose smart carbs: sweet potatoes, vegetables, fruits (like strawberries, blueberries, and Granny Smith apples), quinoa, and whole grain oats
Avoid: Low-carb gimmicks that leave you underfueled and over-fatigued
Timing tip: A small pre-workout carb can help your performance. Try ½ a Granny Smith apple with a teaspoon of almond butter.
🧃 Eliminate Processed Foods
If it’s packed with additives, sugar, or comes in a crinkly wrapper—ditch it. Processed foods hijack hunger signals, spike blood sugar, and stall recovery.
Better options: Whole foods with ingredients you recognize
Watch out: Protein bars, flavored yogurts, sugary cereals, frozen meals
Rule of thumb: If it doesn’t rot, it’s probably not real food
💧 Hydrate or Crash
Most clients who struggle with fatigue aren’t lazy, they’re dehydrated. Water supports every metabolic function in your body.
Goal: At least 80–100 oz per day (more if you sweat a lot)
Add electrolytes if you train hard or often feel depleted
🚫 What to Skip
Alcohol every night? Slows recovery and saps strength gains
Fasted workouts all the time? Not the flex you think it is
Random supplements? Let’s get your meals right first
🧠 Bottom Line
Your body is your engine so fuel it like one.
If you’re unsure what to eat or how to plan your day around your training, ask me. At SpyDar Fitness, we train hard and fuel smart. No fads. No gimmicks. Just what works.
