Nutrition and Training: The Key to Health & Performance

​Nutrition and exercise go hand in hand, shaping our health and fitness over time. While both have been fundamental to human well-being for centuries, recent years have brought a lot of confusion about how they should work together. However, one thing is clear: what you eat and how you train both have a significant impact on your overall health, fitness, and long-term success.

At Marco Mollo Nutrition, we specialise in the nutrition side of things. Located within Maia CrossFit in Miramar, Wellington, we work alongside fitness professionals to help people optimise their training through proper nutrition.

This blog will break down key considerations for anyone starting their health and fitness journey—covering both training and nutrition essentials.
 
Getting Started: Building Strong Habits
When you begin training, your body needs time to adapt. This is an exciting phase, but also a crucial one for building habits that will support your progress. Alongside your training routine, this is the perfect time to establish key nutrition and hydration habits that will fuel your workouts and aid recovery.'

Hydration: A Simple Yet Powerful Habit
Staying hydrated is one of the easiest yet most effective things you can do to support your training. Start with these simple steps:

• Drink 250-500ml of water before training to ensure your body is ready to perform.
• Sip water throughout your session to maintain hydration.
• Rehydrate post-workout to help with recovery.

We know this is somewhat vague however simply getting in the habit of drinking before, during and after your sessions is an easy and often overlooked form of improving your nutrition. Proper hydration aids in performance, recovery, and overall health, so don’t overlook this fundamental step.

Pre-Workout Nutrition: What to Eat Before Training
Your pre-workout meal or snack plays a big role in how well you perform during a session. The primary focus should be carbohydrates, as they are the body's preferred energy source. However, the type of carbohydrates you choose matters.

For most people aiming to improve general health and fitness, it’s best to prioritize minimally processed, high-fibre carbohydrate sources such as:

• Fruits and vegetables
• Greek yogurt
• Whole grains (oats, wholegrain bread, high-fibre cereals)
  
  

If you're an advanced athlete with high training volume, there may be times when more processed, fast-digesting carbs are useful. But for the majority, whole food sources are the best option as they provide more nutrients per serving and support long-term health.

Post-Workout Nutrition: Fuelling Recovery
After training, your body needs carbohydrates to replenish energy stores and protein to support muscle repair and recovery.

Opt for high-fibre carbohydrate sources that also provide key nutrients like B vitamins and magnesium. Great options include:

• Whole grains (brown rice, quinoa, whole wheat bread)
• Starchy vegetables (sweet potatoes, pumpkin, kumara)
• Legumes (chickpeas, lentils, black beans)
  
  

Protein is another essential part of post-workout nutrition. While there are many different recommendations on how much protein to consume, a simple and effective guideline is:

• Aim for 1.6 to 2.2 grams of protein per kg of body weight per day.
  
  

For example, if you weigh 100kg, your daily protein target would be 160-220g of protein.
However, keep in mind that 100g of chicken or meat does not equal 100g of protein. Most animal-based protein sources contain 25-35g of protein per 100g serving, depending on the cut and type.

Best Protein Sources
To meet your protein goals, it's best to include a variety of sources:

• Animal-based proteins: Chicken, beef, fish, eggs, dairy
• Plant-based proteins: Tofu, edamame, legumes, nuts, seeds, plant-based protein alternatives

The key is to spread your protein intake across multiple meals and snacks throughout the day to optimize muscle repair and recovery.
 
Supplements: Are They Necessary?
Many people turn to supplements as a quick fix, but it’s important to remember that they should complement a well-balanced diet, not replace it.
 
While certain supplements have research-backed benefits for performance and recovery, they should be the last thing you focus on—after nailing down proper nutrition, hydration, and recovery.
Think of supplements as the icing on the cake. If the foundation (your diet) isn’t solid, no amount of supplements will make up for it.
Most supplements only enhance performance by 1-5%, whereas a well-structured diet, proper hydration, and good recovery strategies can have a much greater impact.
 
Key Takeaways
If you’re starting your health and fitness journey, here’s what to focus on:

• Hydration – Drink before, during, and after training.
  
• Pre-workout nutrition – Prioritise high-quality, whole-food carbohydrate sources.
  
• Post-workout nutrition – Focus on replenishing carbs and consuming adequate protein.
  
• Protein intake – Aim for 1.6-2.2g per kg of body weight and spread it across meals.
  
• Supplements – Only consider them after building a solid nutrition foundation.

 
For high-protein, nutrient-dense meal ideas, check out our recipe section. If you want personalised nutrition guidance to optimise your performance and recovery, book a consultation or send a free, no-obligation inquiry using the link here.

Ready to take your training and nutrition to the next level? Let’s get started!

Thanks for reading, 
Marco