Perfect FIT

What you eat can make a big difference in your workouts.

Before a workout:
🍌 Banana
🥜 Toast with peanut butter
🍓 Yogurt with fruit

After a workout:
🍗 Protein + carbs to help muscles recover.

Example: Chicken, rice, and veggies.
Salmon, 1/2 sweet potatoes and spinach salad.

Have you noticed a difference when you fuel your workouts properly?

An easy way to build a healthy meal is the balanced plate method:

½ plate: Vegetables 🥦
¼ plate: Protein 🍗
¼ plate: Carbs 🍚
Add healthy fats like avocado, nuts, or olive oil 🥑

Balanced meals help with:
✔ Steady energy
✔ Better workouts
✔ Fewer cravings

What’s for dinner tonight?

Increasing protein can help with muscle recovery, fat loss, and staying full longer—which pairs really well with your workouts. Here are some simple ways to boost protein without making your meals complicated:

🍳 Start Your Day With Protein
• Add eggs or egg whites to breakfast
• Mix protein powder into oatmeal or smoothies
• Choose Greek yogurt instead of regular yogurt
• Add cottage cheese to toast or fruit

🍗 Prioritize Protein at Meals

Build meals around a protein source first:
• Chicken breast
• Ground turkey
• Salmon or tuna
• Lean beef
• Tofu or tempeh

Aim for 20–35g of protein per meal if possible.

Happy National Nutrition Month! 🥗

This week we’re focusing on simple nutrition habits that support your workouts, energy, and overall health.

Remember: You don’t need a perfect diet. Small consistent choices make the biggest difference.

This week we’ll cover:
✔ Protein
✔ Hydration
✔ Balanced meals
✔ Smart snacks
✔ Recovery nutrition

Drop a 🥑 in the comments if you’re committing to making one healthier choice this week!

👟 Every step counts! Sign up for the MADD 5K Walk and take a stand against drunk driving.

Link below, who’s in? 💛

2026 Move with MADD Columbia The 2026 Move With MADD Columbia is Mothers Against Drunk Driving (MADD)'s signature fundraising event to help us raise awareness and funds to end impaired driving for good. We hope you will join the movement to ensure safer roads in our community. Register and donate TODAY to help save mo...