Nutrition and energy for your workouts: how diet can improve your performance

In collaboration with IMDEA Nutrition

Training isn't just about choosing a good exercise routine. For your body to perform, recover, and adapt to training, it also needs fuel. And that is where nutrition plays a fundamental role.

What you eat can influence your energy levels, your ability to maintain intensity during a class, muscle recovery, and even how you feel after working out. That is why, if you want to improve your athletic performance, taking care of your diet should be part of your wellness routine.

But eating well doesn't mean restricting yourself, cutting out food groups, or constantly counting calories. A proper diet for exercise should be varied, sufficient, and balanced, adapted to your needs and the type of physical activity you do.

At B3B Woman Studio, and in collaboration with IMDEA Nutrition, we review some of the most important nutrients for training with energy and recovering better.

How does nutrition influence athletic performance?

During exercise, our body needs energy so that our muscles can work. This energy comes mainly from carbohydrates and fats, although each plays a different role depending on the intensity and duration of the workout.

That is why a balanced diet can not only help you feel more energized during a Bike, Box, Barre, or strength class at B3B, but also help you recover better afterward.

Carbohydrates: fuel for training

Carbohydrates are one of the main sources of energy during exercise, especially when we perform higher-intensity efforts.

The body stores some of the carbohydrates we consume in the form of glycogen, mainly in the muscles and liver. During training, these reserves are used as fuel.

That is why including carbohydrate-rich foods in a balanced diet can help you have enough energy to train.

Some options include:

• Oats.
• Brown rice.
• Quinoa.
• Potatoes and sweet potatoes.
• Bread and pasta, preferably whole grain.
• Fruit.
• Legumes.

Insufficient carbohydrate intake can lead to fatigue. If you notice that you arrive at your workouts without energy, checking whether you are eating enough—and not just which foods you are choosing—can be a good starting point.

Protein: essential for muscle recovery

If carbohydrates help us have energy, protein plays an especially important role in the recovery and maintenance of muscle mass.

During exercise, muscles are subjected to a stimulus that triggers adaptation processes. Protein provides the amino acids necessary to repair and maintain muscle tissue and support adaptation to training.

Some protein-rich foods you can incorporate into your diet are:

• Eggs.
• Fish.
• Lean meats.
• Legumes.
• Plain or Greek yogurt with no added sugar.
• Dairy products.
• Nuts and seeds.

It is not about eating protein indiscriminately, but rather including quality sources as part of a varied and sufficient diet.

Furthermore, combining strength training with proper nutrition can help maintain and build muscle mass.

Healthy fats: energy and well-being

Fats are also part of a balanced diet and perform essential functions in our body.

Although carbohydrates are especially important as an energy source during intense exertion, healthy fats play a role in various physiological processes and can contribute to energy supply, especially during lower-intensity, longer-duration activities.

In addition, they are necessary for functions such as the absorption of certain vitamins and the proper regulation of various hormonal processes.

Some good sources of healthy fats include:

• Extra virgin olive oil.
• Avocado.
• Nuts.
• Seeds.
• Oily fish.

A diet based on the Mediterranean pattern, rich in plant-based foods, olive oil, fish, and nuts, can be an excellent foundation for maintaining health and supporting an active lifestyle.

Hydration: the essential fundamental before, during, and after training

If there is one habit we often overlook when talking about athletic performance, it is hydration.

Water is fundamental for numerous bodily functions, and maintaining proper hydration is especially important when exercising.

Dehydration affects both physical and cognitive performance and often makes training feel more demanding. That is why drinking water shouldn't be something you only remember when you're thirsty.

Your reminder to drink more water

Try to stay well-hydrated throughout the day and pay special attention to your fluid intake around your workouts.

The amount you need can vary depending on factors such as the intensity and duration of the exercise, ambient temperature, sweat rate, and your own individual needs.

For regular, moderate-intensity workouts, water is usually enough to maintain proper hydration.

Essential micronutrients

In addition to macronutrients—carbohydrates, proteins, and fats—there are other nutrients we need in smaller amounts that still perform essential functions.

Among them are minerals such as iron, calcium, and magnesium, as well as vitamin D.

These nutrients are involved in various processes related to muscle function, energy metabolism, bone health, and other physiological processes relevant to an active person.

The best strategy to obtain them is to opt for a varied diet that includes foods from different groups.

Which foods should you include?

The ideal approach is to encourage a variety of foods with:

• Vegetables: try to incorporate different colors and varieties.
• Fruits: an excellent source of vitamins, minerals, and fiber.
• Dairy: they provide protein and calcium, among other nutrients.
• Legumes and seeds: they provide plant-based protein, fiber, and minerals.
• Fish: especially valuable for its protein content and, in the case of oily fish, omega-3 fatty acids.

And the most important thing to keep in mind: excessively restrictive diets are not the best option. Eating less does not necessarily mean eating better, and restricting food groups without a reason makes it harder to meet your nutritional needs.

Nutritional timing: when to eat before and after training?

In addition to paying attention to what you eat, it can also be useful to consider when you eat in relation to your workout.

There is no one-size-fits-all strategy, but timing your meals around your workouts can help you stay energized and support recovery.

Before you train

If you have about 2-3 hours before class, a meal that combines mostly carbohydrates with a moderate amount of protein can be a great choice.

For example, you could pair rice or quinoa with a protein source, or opt for oatmeal with yogurt and fruit.

If you only have a few minutes before your workout, you will likely need something lighter and easier to digest.

After you train

After exercise, your body begins the recovery process. A combination of protein and carbohydrates helps replenish energy and provides the nutrients needed for muscle recovery.

The most important thing is that your overall diet meets your needs and that you include a suitable meal or snack after training.

Between meals

If you need an extra energy boost, these snacks are perfect:

• Fruit.
• Plain yogurt.
• A handful of nuts.
• Oatmeal.
• Whole-grain toast with a source of protein.

Eating to train is also a way of taking care of yourself

Nutrition shouldn't be viewed solely as a matter of calories or weight.

Eating well means providing your body with the tools it needs to move, train, recover, and feel its best.

A sufficient and balanced diet helps you tackle your workouts with more energy, supports muscle recovery, and sustains an active lifestyle.

And above all, remember that the most important thing is to build a sustainable relationship with food and find a balance that works for you.

Because training harder also means learning to take better care of the body that makes every workout possible.

Content developed in collaboration with IMDEA Nutrition. Nutritional needs can vary depending on the individual, their physical activity, and their circumstances. For specific needs, consult a nutrition professional.