Eat, Lift, Repeat
*Why Eat, Lift, Repeat?****__*
Nutrition is vital for optimal performance and recovery when exercising. Getting a sufficient amount of protein, carbohydrates, healthy fat and energy are key when it comes to building muscles. This program provides guidance on what to eat pre-and post exercise as well as balanced meals that help you recover from your workout routine in an optimal way. Find the recipe collections in the What's hot section in the recipe tab.
*How to fuel for a workout****__*
Pre and post a workout, it is important to fuel your body with protein and carbohydrates for optimal performance. Protein provides the building blocks for muscles and helps maintain strong and lean body mass. Carbohydrates provide fuel for strength workouts and replenish the stored form of carbohydrates (glycogen) that get used up during a workout. Fat is also a vital part of the overall diet for building hormones and increasing the absorption of fat-soluble vitamins. Still, they aren't needed right before or after a workout. Instead, focus on getting easily digestible carbohydrates and protein close to your workout.
*Recommended foods in the overall diet:****__*
- Fish & seafoods (i.e. salmon, cod, mackerel, hoki, tuna, shrimps)
- Poultry (i.e. chicken, turkey)
- Legumes (i.e. lentils, black beans, chickpeas, kidney beans, peas)
- Tofu
- Quorn
- Eggs (i.e. boiled, scrambled)
- Dairy (i.e. cottage cheese, yoghurt, quark, cheese, low-fat milk)
- Berries (i.e. strawberries, blueberries, raspberries, cloudberries)
- Fruit (i.e. pear, apple, banana, mango, orange, plum)
- Vegetables (i.e. broccoli, cauliflower, avocado, spinach, cabbage, zucchini, aubergine, tomatoes)
- Root vegetables (i.e. potato, sweet potato, beetroot, carrot, parsnip)
- Oil (i.e. rapeseed, olive, sesame)
- Seeds & nuts (i.e. cashews, peanuts, walnuts, chia, psyllium, sunflower, pumpkin, hemp)
- Grains (i.e. oats, buckwheat, barley, kernel, quinoa, wheat berries)
- Nut butters (i.e. peanut, almond)
*Recommended in moderation:****__*
- Lean meat (i.e lean beef, pork loin, breast, bison)
*Tips!****__*
- Try to eat at least one meal per day with some plant based protein. There are many options out there - you just have to dare to try them!
- Vary your sources of protein to get a balanced, varied intake.
- Try to always include some vegetables and/or fruit in your meals to make sure you’re getting enough fibers, vitamins and minerals!
- Add some extra protein to each meal to make sure you reach your goal.
This plan is based on the nutritional recommendations of the Lifesum Standard Program we have in the app. Find more information about the recommendations and health benefits here.
*Sources of recommendations:****__*
Sveriges Olympiska Komitté - Kostrekommendationer för olympiska idrottare
Protein intake for athletes and active adults: Current concepts and controversies
Bijgewerkt op: 28/08/2025
Dankuwel!