Let’s talk fuel — and no, we don’t mean your fancy pre-workout powder or that hyped green juice that costs more than your lunch.
We’re talking about real, simple, doable nutrition that powers the body of an everyday athlete — someone like you.
Whether you show up for our HIIT_30 sessions every Saturday, hit your own training during the week, or just want to feel better in your body, how you fuel matters just as much as how you train.
So here it is — no fluff, no guilt, no complicated science. Just 5 real-life tips you can start using today.
1. Start Your Day With Protein (Not Just Coffee)
We get it — you’re busy. You might not feel hungry in the morning, and coffee is fast. But here’s the thing: protein in the morning sets the tone for energy, focus, and reduced cravings all day long.
Easy protein-packed breakfasts:
2 boiled eggs + whole grain toast
Greek yogurt + berries + a handful of seeds
Smoothie with banana, oats, nut butter, and protein powder
Don’t overthink it. Just think: protein + fiber + a little healthy fat = win.
2. Healthy Fats Are Your Friends
Say it louder for the people in the back: Fat doesn’t make you fat. Processed junk food and chronic stress do.
Your body — especially your hormones and joints — needs healthy fats. They also keep you full and energized, especially if you're training hard.
Simple fat-fuel ideas:
Avocado on toast (with chili flakes if you're fancy)
Almond butter on apple slices
A drizzle of olive oil on roasted veggies
Balance is key. A bit of fat in every meal goes a long way.
3. Water > Everything
Before you buy that energy drink or third cappuccino, ask yourself: "When was the last time I had a glass of water?"
Dehydration often feels like fatigue, brain fog, or hunger. It’s sneaky. And if you’re sweating hard (like, say… at a HIIT_30 rooftop session), you need even more.
Water tips for athletes:
Start your morning with a full glass of water
Carry a reusable water bottle you actually like
Add a pinch of salt or an electrolyte tab post-workout
Aim for 2–3 liters daily — more if it’s hot, or if you’re working out intensely.
4. Pre-Workout Snacks: Keep It Simple
If you’re training within 60 minutes, skip the heavy meals. Go for something light but energizing.
Pre-HIIT go-to’s:
Banana + peanut butter
Rice cakes + hummus
A date + a handful of almonds
You want quick carbs + a little fat or protein, not a heavy meal. Trust us — your burpees will thank you.
5. Refuel Like a Champion
Recovery isn’t just stretching — it’s also what you eat after. After you’ve torched calories, lifted heavy, or done intense cardio, your muscles need fuel to rebuild.
Post-workout combo = protein + carbs
Chicken wrap with avo
Tuna and sweet potato
Quinoa bowl with grilled veggies and chickpeas
If you’re on the go, a protein smoothie with banana and oats is great too.
Final Word: Progress Over Perfection
Here’s the truth: You don’t need to eat “perfectly.” There’s no gold medal for never eating pizza or skipping dessert.
Instead, think about consistency. Think about small upgrades. Think about how food makes you feel, not how it makes you look.
Because in the end, we train hard not just to be fit — but to feel alive, energized, and resilient.
