Spring is finally here, and with it comes longer days, fresh produce, and renewed energy to hit your fitness goals. At CrossFit St. Charles, we know that what you eat plays a crucial role in performance, recovery, and overall well-being. This season is the perfect time to refresh your nutrition, take advantage of seasonal foods, healthy eating and make meal prep easier than ever.
Why Seasonal Eating Matters
Eating with the seasons isn’t just about better-tasting food—it also provides the most nutrients at peak freshness while supporting local farmers. Seasonal eating can help improve digestion, boost immunity, and fuel your workouts more efficiently.
Here are some of the best springtime foods to add to your plate:
Top Spring Superfoods for Performance & Recovery
Leafy Greens (Spinach, Arugula, Kale, Swiss Chard) – Packed with iron, vitamin C, and fiber, these greens help with muscle recovery and immune support.
Asparagus – High in antioxidants and folate, asparagus aids in reducing inflammation and boosting energy levels.
Strawberries & Blueberries – These antioxidant-rich berries help fight oxidative stress from intense workouts and speed up recovery.
Radishes & Beets – Both are loaded with nitrates, which help increase blood flow and endurance for high-intensity training.
Salmon & Other Fatty Fish – A great source of omega-3 fatty acids, which help reduce muscle soreness and improve heart health.
Springtime Meal Prep Made Simple
A great way to stay on track with your nutrition is to meal prep with fresh, simple ingredients. Here are some quick and easy meal ideas for busy athletes:
Spring Power Bowl – Spinach, grilled chicken, quinoa, roasted asparagus, strawberries, and a balsamic glaze.
Egg & Avocado Breakfast Toast – Whole grain toast, mashed avocado, radishes, and a soft-boiled egg.
Sheet Pan Salmon & Veggies – Salmon, roasted beets, asparagus, and sweet potatoes.
Berry Protein Smoothie – Almond milk, vanilla whey protein, mixed berries, and chia seeds.
Hydration for Warmer Weather
As temperatures rise, staying hydrated becomes even more critical for performance and recovery. Here’s how to optimize your hydration:
Start your day with a glass of water before coffee. Electrolyte balance matters! Add a pinch of salt or use an electrolyte mix post-workout.Eat water-rich foods like cucumbers, watermelon, and leafy greens to support hydration. Limit sugary drinks that can cause energy crashes. Stick to water, herbal teas, or infused water with citrus and mint.
Fuel Your Workouts with Smart Choices
Eating the right foods at the right times can make a huge difference in energy levels, endurance, and muscle recovery. Try these simple timing strategies:
Pre-Workout: A banana with almond butter or Greek yogurt with berries for quick fuel.
Post-Workout: A protein shake or a meal with lean protein and complex carbs (like salmon & quinoa) within 30–60 minutes.
Check this link for more recipes.
Want More Personalized Nutrition Guidance?
At CrossFit St. Charles, we offer nutrition coaching to help you find the best fuel for your lifestyle and training. Whether you’re looking to boost energy, build muscle, or improve recovery, our team is here to help!
Visit us at 4478 S. St. Peters Parkway, St. Charles, MO 63303
Schedule a Free Intro Session to learn how we can support your fitness and nutrition journey. Click here to book a consultation
Spring is the season of growth and renewal—let’s use it to build stronger, healthier eating habits together!
