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Nutrition Power up with beef and lambPower up with beef and lamb
No matter your activity level, incorporating nutrient-dense foods like lean New Zealand beef and lamb can give your body the high-quality protein, iron, and essential nutrients it needs to perform and recover at its best. Achieving your fitness goals isn’t just about how hard you train; it’s also about how well you fuel your body. Whether you’re staying active day-to-day or training for a specific event, smart nutrition can make all the difference. Here are five key ways to fuel your body for peak performance and recovery.
Fuel up before exercise
Carbohydrates are your body’s preferred source of energy, especially for high intensity exercise. They’re stored as glycogen in your muscles and quickly converted to glucose when you need a burst of energy. However, glycogen stores are limited, making pre-exercise nutrition all about timing.
Aim to eat a carbohydrate-rich meal 2-4 hours before your workout. Great options include:
Then, around 30-60 minutes before exercising, top up with a light, carb-focused snack to boost your energy levels. Try:
- Toast with honey
- A banana
- A handful of dried fruit
Replenish and refuel after exercise
After your workout, your body needs to refuel and recover. A balanced meal or snack containing both carbohydrates and protein within two hours post-exercise supports muscle repair and growth. Some nourishing post-workout ideas include:
Lean meats like beef and lamb are not only rich in protein but also packed with essential nutrients such as iron, zinc, and vitamin B12.
Stay on top of your hydration
Even mild dehydration can affect performance, focus, and recovery. Make it a habit to drink water consistently throughout the day, especially before, during, and after exercise. Keeping a water bottle handy is a simple way to stay hydrated.
Plan ahead
Planning meals and snacks around your training schedule can help you stay on track with your nutrition goals. Preparing meals in advance saves time, reduces stress, and ensures you’re always ready to fuel up and recover efficiently.
Eat regular, balanced meals
Eating consistently throughout the day helps your body get the fuel and nutrients it needs to perform well and recover properly. While everyone’s needs are different, a general guide for building a balanced meal is:
- One quarter lean protein such as beef, lamb, chicken, fish or tofu
- One quarter complex carbohydrates like brown rice, wholemeal pasta, kūmara or potato
- One half colourful fruits and vegetables
- A serving of healthy fats, such as sliced avocado or a sprinkle of nuts and seeds
Posted by Livi Kitson-Clark
