When you’re training and running a business, nutrition directly affects how you perform and recover. You don’t need a perfect diet—you need enough fuel, the right balance of macros, and timing that supports your schedule. Here’s a practical overview.
Energy: enough calories and carbs
Undereating leads to fatigue, poor recovery, and flagging focus. Ensure you’re eating enough overall. Carbohydrates are your main fuel for intensity—training, long days, mental work. Include grains, potatoes, fruit, and veg so you’re not running on empty. Restricting carbs too hard when you’re active usually backfires.
Protein for repair and recovery
Protein supports muscle repair, immune function, and satiety. Aim for a solid source at each meal—roughly palm‑sized portions of meat, fish, eggs, or plant-based options like legumes and tofu. If you’re training regularly, err on the side of more rather than less. Spread intake across the day instead of loading it all at dinner.
Fats for hormones and fullness
Healthy fats—olive oil, avocado, nuts, fatty fish—support hormone production and help you stay satisfied. They don’t need to dominate your plate, but they shouldn’t be ignored. Include them in meals and snacks instead of going fat‑free.
Timing around training
You don’t need to eat the second you finish a workout, but having a meal or snack within an hour or two helps recovery. Combine protein and carbs—e.g. chicken and rice, or yoghurt and fruit. If you train fasted, break your fast with a proper meal soon after. For day‑to‑day simplicity, consistent meals matter more than perfect peri‑workout nutrition.
Hydration and sleep
Dehydration and poor sleep undercut both performance and recovery. Drink water throughout the day; more if you’re sweating. Prioritise sleep—nutrition can’t compensate for chronic short sleep. For more on recovery levers, see recovery modalities that actually work. For simple, actionable nutrition habits, check simple nutrition for busy people and meal prep basics.