Carlos Tomas Acosta

PEAK
PERFORMANCE

HOW NUTRISION
IMPACTS EXERCISE:
ENERGY PROVISION, SUPPORT FOR MUSCLE
GROWTH AND REPAIR, OPTIMAL HYDRATION,
TIMING OF NUTRIENTS, IMPACT ON BODY
COMPOSITION, IMMUNE SYSTEM ENHANCEMENT,
AND EASE OF RECOVERY AND ADAPTABILITY ARE
JUST A FEW OF THE WAYS THAT NUTRITION HAS
A SIGNIFICANT IMPACT ON WORKING OUT IN
THE GYM. ENOUGH ENERGY IS GUARANTEED BY
PROPER DIET, WHICH ALSO BOOSTS MUSCULAR
GROWTH, INCREASES ENDURANCE, HELPS
ACHIEVE BODY COMPOSITION GOALS, FORTIFIES
THE IMMUNE SYSTEM, AND EXPEDITES THE
HEALING PROCESS AFTER EXERCISE. THUS,
MAINTAINING A HEALTHY DIET AND ENGAGING
IN REGULAR EXERCISE ARE CRUCIAL FOR
REACHING FITNESS OBJECTIVES AND IMPROVING
GENERAL WELLBEING.
 PEAK
PERFORMANCE
DIFERENT MEALS
BREAKFAST:
OATMEAL WITH NUTS AND FRUIT, WHOLE-GRAIN TOAST WITH AVOCADO
AND EGGS, GREEK YOGURT WITH BERRIES AND GRANOLA.

IMPORTANT FOR KICKSTARTING METABOLISM AND PROVIDING ENERGY FOR THE DAY.
MORNING FUEL, METABOLISM BOOST; EAT WITHIN AN HOUR OF WAKING.

LUNCH:
GRILLED CHICKEN SALAD WITH QUINOA, TUNA SANDWICH ON WHOLE
WHEAT BREAD, TOFU STIR-FRY WITH BROWN RICE AND VEGETABLES.

SHOULD BE FILLING TO SUSTAIN ENERGY LEVELS THROUGHOUT THE DAY.

MIDDAY, AROUND NOON TO 1 PM; MAINTAINS ENERGY, CONCENTRATION.

DINNER:
BAKED SALMON WITH SWEET POTATO AND STEAMED BROCCOLI, TURKEY
CHILI WITH BEANS AND SALAD, STIR-FRIED TOFU WITH MIXED VEGETABLES
AND RICE NOODLES.

AIM FOR A WELL-ROUNDED MEAL TO REPLENISH NUTRIENTS AND SUPPORT RECOVERY.

EARLY EVENING, BETWEEN 6-8 PM; AIDS RECOVERY, PREPARES FOR REST.

POST-EXERCISE MEAL:
PROTEIN SMOOTHIE WITH BANANA AND SPINACH, GRILLED CHICKEN WRAP
WITH VEGETABLES, CHOCOLATE MILK WITH A BANANA.

RUCIAL FOR REPLENISHING GLYCOGEN STORES AND PROMOTING MUSCLE RECOVERY.

IDEALLY WITHIN 30 MINUTES POST-WORKOUT; MUSCLE RECOVERY, GLYCOGEN RESTORATION.