Nutrition 101: Simple Tips for Energy, Muscle, and Health

Nutrition doesn’t need to feel confusing. When you’re juggling work, training, and real life, the goal is to fuel your body in a way that helps you feel strong and steady. These basics will give you more energy for your workouts, better recovery, and a healthier day-to-day rhythm.

What Is Fat?

Fat has taken a lot of blame over the years, but it’s essential for your body. It helps you absorb vitamins, supports your hormones, protects your organs, boosts immunity, and provides long-lasting energy.

A simple way to think about it:

Focus on whole-food fat sources:

• avocados

• eggs

• nuts and seeds

• fatty fish

• olive or avocado oil

Use more processed and deep-fried foods sparingly:
These foods often combine lower-quality oils with lots of refined carbs and salt, which is the real issue for most people.

You don’t need to fear saturated fat, but you also don’t need huge amounts of it. A balanced mix of fats works best for most people.

What Is Protein?

Protein shows up in almost everything your body does: building muscle, making hormones, repairing cells, and supporting your immune system.

If you’re training consistently, especially with strength training, protein is even more important. Training breaks down muscle tissue. Protein helps rebuild it, making you stronger over time. Even if you’re not trying to “bulk up,” you still need enough protein to:

• maintain muscle

• support your metabolism

• stay full longer

• protect strength as you age

Good sources include:

Animal-based:

• meat

• fish

• eggs

• dairy

Plant-based:

• lentils

• beans

• legumes

• tofu and soy

• nuts and seeds

• whole grains

What Are Carbohydrates?

Carbs are your body’s main source of fuel. Your brain uses them, your muscles use them, and they make everything from work days to workouts feel easier.

Two simple categories:

Simple carbs:

• baked goods

• candy

• soda

• most highly processed foods

These hit your system fast, spike energy, and crash shortly after.

Complex carbs:

• beans and lentils

• potatoes

• oats

• rice and whole grains

• most veggies

These digest more slowly and give you steady, reliable energy.

Drink Your Water

More than half your body is water. Even mild dehydration can affect your focus, mood, strength, and recovery.

A few habits that work well:

• keep a water bottle at your desk

• sip consistently throughout the day

• drink a little extra before and after training

• include water-rich foods like fruits and veggies

You don’t need to force gallons a day. Just keep hydration steady.

Bringing It All Together

Nutrition isn’t about perfection. It's about giving your body what it needs to feel good, lift well, and recover. If you’re training at bStrong in Bellevue or Redmond (or live nearby in places like Kirkland, Sammamish, Bothell, or Seattle), these simple habits will support your training and your overall health.

Pair solid nutrition with consistent strength training, and you’ll build more energy, better muscle recovery, and progress that lasts.