10 Fitness Nutrition Tips That Change Everything | Kyos Sport
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💡 Kyos Sport · Fitness Tips
What truly successful people do differently. 10 eating habits that make the difference between stagnation and progress.
10 Fitness Nutrition Tips That Change Everything
🍳 1. Sunday meal prep
Dedicate 2 hours on Sunday to prepare proteins (chicken, tuna, eggs), carbohydrates (rice, sweet potato), and vegetables. By Monday, you'll have 4 days taken care of.
💧 2. Hydration = performance
Even 2% dehydration reduces physical performance by up to 20%. Drink 35ml per kg of body weight daily. More on training days.
🕐 3. Protein timing
Distribute 30-40g of protein in each main meal. The body cannot synthesize more than that amount at once to build muscle.
🌈 4. Variety of colors
Each color on your plate represents different antioxidants and micronutrients. Aim for at least 3 distinct colors in each main meal.
🚫 5. Eliminate ultra-processed foods
It's not about counting calories: it's about quality. An ultra-processed food interferes with your hormones, sleep, and recovery far beyond its calories.
🥗 6. Veggies first
Eat vegetables before carbohydrates and proteins. Fiber slows the absorption of subsequent nutrients and improves glycemic response.
💤 7. Sleep is nutrition
Without 7-9 hours of quality sleep, neither the best diet nor the best training will work. Growth hormone is mainly released during deep sleep.
📊 8. Weigh yourself, don't count
Weigh yourself once a week, always under the same conditions (morning, fasted). Don't obsess over daily variations: weight naturally fluctuates ±2kg.
🧂 9. Sodium and the athlete
If you train with intense sweating, you need to replenish sodium. A pinch of sea salt in your post-workout shake improves rehydration and prevents cramps.
🎯 10. 80/20 Flexibility
Eat well 80% of the time. Live the other 20%. The stress of dietary perfection causes more harm (cortisol) than an occasional treat.
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