Kayla Bonkowski | 8 Nutrition Habits That Actually Support Your Training Kayla Bonkowski Sterling Heights, Michigan
2/9
Eat Protein at Every Meal -- Not as a Side
A serving of protein, not a garnish
Eggs, meat, fish, legumes, Greek yogurt as the centerpiece
Most people are significantly under their target without knowing it
Kayla Bonkowski | Sterling Heights, Michigan | kaylabonkowski.com
3/9
Fuel the Training, Don't Fight It
Carbohydrates before high-intensity sessions
Training on empty produces worse output and slower recovery
Food is raw material. Training is the demand on it.
Kayla Bonkowski | Sterling Heights, Michigan | kaylabonkowski.com
4/9
Eat After You Train -- Don't Wait
Post-workout window: protein plus carbohydrate within 1-2 hours
Skipping this consistently slows adaptation over months
It doesn't require a shake. Real food works fine.
Kayla Bonkowski | Sterling Heights, Michigan | kaylabonkowski.com
5/9
Stop Treating Food as a Reward System
Restriction leads to deprivation cycles
Performance nutrition asks: what does my training require?
That question produces more sustainable behavior
Kayla Bonkowski | Sterling Heights, Michigan | kaylabonkowski.com
6/9
Hydration Affects Performance Before You Notice It
Even mild dehydration reduces strength and endurance output
By the time you feel thirsty, output is already dropping
Water before and during training, not just after
Kayla Bonkowski | Sterling Heights, Michigan | kaylabonkowski.com
7/9
Consistency Matters More Than Precision
A simple eating pattern you maintain beats a perfect one you abandon
Tracking is a tool, not the goal
Build the habit first. Refine it later.
Kayla Bonkowski | Sterling Heights, Michigan | kaylabonkowski.com
8/9
Sleep Is a Nutrition Variable
Poor sleep increases hunger hormones and reduces satiety signals
Decisions made in a sleep-deprived state favor high-calorie food
You cannot out-eat bad sleep
Kayla Bonkowski | Sterling Heights, Michigan | kaylabonkowski.com
9/9
The Pattern That Produces Results
Adequate protein. Timed carbohydrates. Enough total calories to train and recover.
Nothing complicated. Done consistently.
Kayla Bonkowski -- Sterling Heights, Michigan
Kayla Bonkowski | Sterling Heights, Michigan | kaylabonkowski.com