Why Your Body Needs Carbs AND Protein

Carbs have had a bad reputation in the diet world, but here’s the truth: your body needs healthy carbs. The key is choosing complex carbs that release energy slowly and keep you fuller for longer.

• Complex Carbs = Energy. They power your muscles and brain so you can train harder and stay sharp throughout the day.

• Proteins = Repair & Growth. They rebuild muscle, protect lean mass, and keep you satisfied after meals.

When eaten together, carbs and proteins balance blood sugar levels, boost workout recovery, and keep cravings under control. This is exactly why we coach our clients to combine them—whether it’s for fat loss, muscle tone, or joint-friendly fitness like BeatBodi.

Healthy Complex Carbs List

Here are some of the best complex carbohydrates you can find in UK supermarkets:

• Oats (porridge oats, jumbo oats, oat cakes)

• Quinoa

• Brown rice

• Sweet potatoes

• Butternut squash

• Lentils

• Chickpeas

• Kidney beans

• Black beans

• Bulgur wheat

• Barley

• Wholemeal pasta

• Wholegrain wraps & pittas

• Rye bread

✅ Tip: These carbs are high in fibre, packed with vitamins, and won’t cause those mid-afternoon energy crashes.

Lean Protein Sources List

To build strength and protect your muscles, make sure you’re including a variety of these high-protein foods:

• Chicken breast

• Turkey breast

• Salmon, cod, tuna, mackerel

• Prawns

• Eggs

• Greek yoghurt (low-fat)

• Cottage cheese

• Lean beef mince (5% fat)

• Lentils, beans & chickpeas

• Tofu & tempeh

• Edamame beans

• Plant-based protein powders

✅ Tip: These foods are not only great for recovery after workouts—they also help keep hunger at bay.

Quick & Healthy Lunch Ideas (UK Supermarkets)

Eating for fitness doesn’t have to be boring. Here are simple, affordable lunches you can grab or prep with ingredients from Tesco, Aldi, Asda, Sainsbury’s, or M&S:

1. Chicken, Quinoa & Roasted Veg Bowl

• Ready-cooked chicken strips

• Microwave quinoa pouch

• Pre-chopped roasted veg

• Olive oil & lemon dressing

2. Tuna & Sweet Potato Salad

• Tinned tuna in spring water

• Microwave sweet potato

• Bagged salad leaves & cherry tomatoes

• Low-fat Greek yoghurt dressing

3. High-Protein Wrap

• Wholegrain wrap

• Turkey breast slices

• Hummus or cottage cheese

• Spinach & cucumber

4. Vegetarian Power Bowl

• Ready-cooked lentil pouch

• Roasted butternut squash pack

• Rocket or spinach

• Feta cheese & balsamic glaze

5. Salmon & Brown Rice Pot

• Smoked salmon slices

• Microwave brown rice

• Steamed broccoli pack

• Soy sauce & sesame seeds

✅ These meals combine complex carbs and protein perfectly—keeping you full, energised, and ready for your next workout.

The BeatBodi Approach: Fuel + Fitness

At Booths Fitness Personal Training and through our BeatBodi classes, we focus on sustainable nutrition and effective movement.

By eating balanced meals and pairing them with our low-impact, high-energy workouts, you’ll:

• Burn fat without burnout

• Strengthen muscles and joints

• Improve recovery time

• Boost daily energy

• Build a leaner, healthier body

Remember: fitness isn’t just about sweating—it’s about fuelling your body to perform at its best.

Ready to Take Action?

Want to learn how to fuel your body right and move with confidence? We’ve got two options for you:

👉 BeatBodi Classes (Live or On-Demand) – Music-driven, joint-friendly workouts that make fitness fun.
👉 Booths Fitness Personal Training Studio – One-to-one coaching, tailored training, and nutrition guidance to get you results.

💥 Book your first BeatBodi class or enquire about personal training today—your best body is waiting!