Nutrition Program
Nutrition is a critical component of Tay's Strengthening Program because what you eat directly impacts your strength, recovery, and overall progress. This program emphasizes a balanced approach that includes sufficient protein, carbohydrates, and healthy fats to fuel workouts and support muscle growth. Protein sources such as lean meats, fish, eggs, and plant-based options help repair muscle tissue, while complex carbohydrates from whole grains, fruits, and vegetables provide long-lasting energy for training sessions. Healthy fats from sources like avocado, nuts, and olive oil promote hormone regulation, joint health, and overall well-being. Hydration also plays a vital role, as water supports digestion, nutrient transport, and exercise performance. Rather than following strict or fad diets, Tay's approach encourages consistent, nutrient-dense eating that fits into everyday life. By maintaining a balanced diet, users can train more effectively, recover faster, and build strength safely over time.
To make nutrition manageable, Tay's program suggests a simple daily meal structure with three main meals and one to two optional snacks. For example, breakfast could be oatmeal with fruit and a protein source, lunch a chicken or tofu salad with quinoa, and dinner a classic chicken and rice plate with steamed vegetables. This dinner combines lean protein from grilled chicken with complex carbohydrates from brown or white rice, providing the energy needed for recovery after a workout while keeping the meal simple and filling. Snacks such as Greek yogurt, fruit, or nuts help maintain energy levels between meals. Portion sizes can be adjusted based on individual goals, whether building muscle, losing fat, or maintaining weight. By following these practical guidelines, users develop healthy eating habits that support their workouts, optimize performance, and contribute to sustainable strength and fitness results over time.