At FUNDAMENTAL, we believe that what you wear should empower your movement, but what you eat fuels it. Whether you’re hitting the gym, running trails, or flowing through yoga poses, your body needs the right nutrients to perform at its best. Nutrition is the foundation of energy, recovery, and overall well-being—so let’s dive into how you can optimise your diet to match your active lifestyle.

1. Pre-Workout: The Power of Preparation

Before you grab your favourite go-to workout set, it’s essential to fuel your body with the right pre-workout nutrition. Think of it as priming your engine for peak performance.

• Carbohydrates are Key: Carbs are your body’s primary energy source. Opt for easily digestible options like a banana, oatmeal, or whole-grain toast about 30-60 minutes before your workout.

• Add a Touch of Protein: Pair your carbs with a small amount of protein, like a spoonful of nut butter or a handful of nuts, to support muscle endurance.

• Hydrate, Hydrate, Hydrate: Water is your best friend. Start sipping at least an hour before your workout to ensure you’re properly hydrated.

2. During Your Workout: Stay Energized

For longer workouts (think endurance runs or intense cycling sessions), your body may need a mid-session boost.

• Electrolytes Matter: If you’re sweating heavily, replenish electrolytes with a sports drink or coconut water to avoid cramps and fatigue.

• Quick Carbs: For activities lasting over an hour, consider easily digestible carbs like energy gels, dried fruit, or a small granola bar.

3. Post-Workout: Recovery is Everything

After crushing your workout in your favourite FUNDAMENTAL pieces, it’s time to refuel and recover. This is when your body repairs muscles and replenishes energy stores.

• Protein for Repair: Aim for 20-30 grams of protein within 30-60 minutes post-workout. Greek yogurt, a protein shake, or grilled chicken are great options.

• Carbs for Replenishment: Pair your protein with carbs like quinoa, sweet potatoes, or fruit to restore glycogen levels.

• Don’t Forget Healthy Fats: Avocado, nuts, or a drizzle of olive oil can help reduce inflammation and support overall recovery.

4. Everyday Nutrition: Building a Strong Foundation

Your workout nutrition is important, but what you eat every day sets the stage for long-term performance and health.

• Prioritize Whole Foods: Focus on minimally processed foods like lean proteins, whole grains, fruits, vegetables, and healthy fats.

• Balance is Key: Aim for a mix of macronutrients (carbs, protein, and fat) at every meal to keep your energy levels steady.

• Listen to Your Body: Everyone’s nutritional needs are different. Pay attention to how certain foods make you feel and adjust accordingly.

5. Hydration: The Unsung Hero

Staying hydrated is just as important as what you eat. Water supports digestion, nutrient absorption, and muscle function.

• Daily Goal: Aim for at least 8-10 cups of water per day, more if you’re active or in a hot climate.

• Add Flavor: Infuse your water with lemon, cucumber, or mint for a refreshing twist.

6. Supplements: The Icing on the Cake

While whole foods should always come first, supplements can help fill in the gaps.

• Protein Powder: Convenient for post-workout recovery.

• Omega-3s: Support joint health and reduce inflammation.

• Multivitamins: Ensure you’re meeting your micronutrient needs.

Your Nutrition, Your Movement

At FUNDAMENTAL, we’re all about helping you move better, feel stronger, and live bolder. But remember, the right nutrition is just as important as the right gear. By fuelling your body with the nutrients it needs, you’ll not only enhance your performance but also recover faster and feel your best—inside and out.

So, what’s on your plate today? Share your favourite pre- or post-workout meals with us on social media using #fundamental and inspire others to fuel their movement!

Stay active, stay nourished, and keep moving forward.

— The FUNDAMENTAL Team