NUTRITION AND DIET
Nutrition and Healthy Habits
Calisthenics and nutrition go hand in hand—both play a key role in making your body stronger and healthier. While it’s possible to see progress without perfect eating habits, following a balanced, nutritious diet will help you recover faster, build strength more efficiently, and get better results overall.
Healthy Habits
1 / Optimal Hydration
Proper hydration supports muscle function and speeds up recovery. Drink enough water daily and avoid sugary drinks.
2 / Meal Timings
Eat at the right times to fuel your workouts. A well-timed meal gives you energy and improves exercise performance.
3 / Prioritize Sleep
Quality sleep is essential for muscle recovery, hormone balance, and overall progress. Aim for 7–9 hours each night.
Types of Unhealthy Foods
By avoiding these unhealthy food choices and prioritizing a balanced, nutrient-dense diet, you can better support reach exercise goals, maintain overall health, and enhance your overall quality of life.
Processed Foods
Often high in unhealthy fats, sugar, and sodium. Linked to weight gain and poor workout performance.
Examples: packaged snacks, sugary cereals.
Excessive Sweets
Too much sugar leads to crashes and weight gain.
Limit: candies, desserts—opt for fruit or yogurt.
Sugary Beverages
Loaded with empty calories and cause energy crashes.
Avoid: sodas, energy drinks, sweetened juices.
Refined Carbs
Cause blood sugar spikes and lack nutrients.
Avoid: white bread, sugary cereals—choose whole grains.
Trans Fats
Raise bad cholesterol and increase heart disease risk.
Found in: fried foods, margarine, baked goods.
Saturated Fats
Excess intake can harm heart health.
Found in: fatty meats, full-fat dairy—choose lean proteins.
Types of Healthy Foods
Incorporating a diverse range of these nutrient categories ensures a well-rounded diet, promoting not only general health but also optimizing the body's ability to perform and recover efficiently during exercise.
Proteins
Support muscle repair, growth, and hormone function.
Sources: chicken, turkey, beans, lentils.
Vitamins
Boost immunity and aid recovery.
Sources: oranges (C), spinach (K), other fruits/veggies.
Carbohydrates
Main energy source for workouts and endurance.
Sources: oats, brown rice, quinoa.
Healthy Fats
Support brain health and hormone production.
Sources: salmon, mackerel, avocado.
Fiber
Improves digestion and stabilizes energy levels.
Sources: apples, berries, broccoli, carrots.