6 Ways to Support Your Training Through Nutrition

Hi Mummis,

Over the last two weeks, we’ve talked about reframing movement and learning to train with your body’s natural rhythms.

This week is about support.

Training does not exist in a vacuum. How you fuel your body directly affects energy, recovery, mood, and long-term consistency. Nutrition does not need to be complicated to be effective. But it does need to be adequate.

Below are six simple ways to support your training through food. I’ve also included some of my own best practices, in case it’s helpful to see how this looks in real life.

🧩 1. Eat Enough

This sounds obvious, but it is the most common issue I see. And one I still have to watch myself, TBH.

Under-eating increases fatigue, slows recovery, disrupts hormones, and can make workouts feel harder than they need to be. Over time, it can also increase injury risk.

Supporting training starts with meeting your basic energy needs.

If you feel consistently tired, cold, irritable, or stalled in progress, food is often part of the picture.

There are many calorie calculators available online. You can enter your age, weight, and activity level to get a general estimate of your energy needs. Tracking a few typical days (using an app like MyFitnessPal or similar) can be helpful.

🥩 2. Prioritize Protein

Protein supports muscle repair, strength gains, and recovery.

Most active women benefit from spreading protein intake throughout the day rather than concentrating it in one meal. This helps stabilize energy and supports muscle protein synthesis.

Protein needs vary based on training load, body composition goals, and whether you are eating at maintenance or in a calorie deficit.

General guideline (maintenance or light activity):
Around 0.6–0.7 grams of protein per pound of current body weight is sufficient for most people.

Active women training regularly or eating in a calorie deficit:
Around 0.7–0.8 grams of protein per pound of goal or ideal body weight is often more appropriate. This helps preserve lean mass while supporting recovery, without requiring excessive intake based on a higher current weight.

Personally, I do rely on supplementation at times to help meet my needs. I look for protein powders with minimal ingredients from trusted companies, and protein bars with at least 15 grams of protein and minimal added sugar.

🍎 3. Do Not Fear Carbohydrates

Carbohydrates are your body’s preferred fuel for movement.

They support training performance, recovery, and nervous system regulation. Very low carbohydrate intake can increase perceived effort and reduce energy. Especially during higher-intensity training or certain phases of the menstrual cycle.

Eating carbohydrates is not a failure of discipline.
It is fuel.

For a long time, I ate very few carbs. Yes, my abs were impressive. But my performance suffered. At this stage of life, I care far more about capability than being bikini-ready.

That said, as I’ve moved into my late thirties, I’ve noticed my body processes highly refined carbohydrates less efficiently. For me, that often shows up as bloating or low energy afterward.

Quality matters. When possible, choose carbohydrates that occur in nature, like fruits, vegetables, grains, and legumes.

🥑 4. Include Healthy Fats

Fats play an important role in:

• Hormone production

• Nervous system health

• Cell membrane integrity

• Absorption of fat-soluble vitamins (A, D, E, and K)

Nutrition advice around fats can feel confusing... high-fat, low-fat, no-fat. For me, simplicity works best.

I prioritize high-quality, minimally processed fat sources like avocados, eggs, olive oil, nuts, and seeds. They support overall health and hormone balance but are not the primary focus of my diet.

Adequate fat intake is especially important during periods of hormonal change, higher stress, or intense training.

🧠 5. Support Recovery With Micronutrients

Iron, magnesium, calcium, and B vitamins all play important roles in energy production and recovery.

Whole foods provide most of what we need, but awareness matters. If you are unsure about your vitamin levels, a general practitioner can run blood work to help identify areas where supplementation may be beneficial.

Next week’s blog will detail my top supplements and what I personally prioritize.

🧩 6. Adjust Nutrition With Training and Life Stress

Higher training loads, poor sleep, hormonal shifts, and emotional stress all increase nutritional needs.

This is not the time to restrict.
It is the time to support.

Fueling more during harder weeks helps prevent burnout and supports consistency over time.

Why This Matters

Training is a stress.
Food is one of the primary ways your body recovers from that stress.

When nutrition supports training, workouts feel better, recovery improves, and consistency becomes easier.

When nutrition is mismatched, motivation often takes the blame for what is actually a fueling issue.

The Reframe

Food is not something you earn after a workout.

It is part of the work.

You do not need to do everything perfectly.
You just need to give your body what it needs to show up.

Sending you supportive vibes✨,

Sam

These guidelines are general educational information and not individualized medical advice. Needs vary based on age, health status, and training load.

If this post was helpful, please share it with a friend. And for a deeper dive into nutrition, check out Wellness 101 — we devote an entire section to fueling, along with simple shopping guidance and sample meal ideas.