78: Christina Chu: How to Eat for Strength, Recovery & Energy—Without Overthinking It
Are You Eating to Fuel Your Strength—Or Just Following Food Rules?
Ever feel like nutrition is more confusing than it needs to be? One minute, carbs are the enemy; the next, they’re essential. Some say protein timing is everything, others say it doesn’t matter.
It’s exhausting!
But what if eating for strength, energy, and recovery didn’t have to be so complicated?
In episode 78 of the Broads Podcast, Tara teams up with board-certified sports dietitian Christina Chu to cut through the noise and simplify nutrition so you can focus on feeling strong, not stressing over food
Why Nutrition Feels So Overwhelming
We all know we should eat well to support our training and recovery, but let’s be real—nutrition can feel like a never-ending puzzle. Between conflicting advice on social media, trendy diets, and the pressure to "eat clean," it’s easy to overthink every bite. Christina Chu simplifies the noise with evidence-based, practical advice that makes fueling your body feel natural and effortless.
Fueling Your Body Without the Stress
Carbs Are Your Friend—Seriously
Carbs have been unfairly demonized, but they are essential for energy and recovery. If you want to build strength and sustain your workouts, cutting carbs is the last thing you should do. Instead, focus on quality sources like whole grains, fruits, and starchy vegetables to keep your energy levels steady and your muscles fueled.
Protein Timing Is Helpful, But Not a Dealbreaker
We’ve all heard that protein is crucial for muscle recovery, but Christina makes it clear that there’s no need to stress over the so-called “anabolic window.” Instead of obsessing over getting protein immediately after a workout, focus on spreading intake throughout the day. Whether it’s eggs at breakfast, Greek yogurt as a snack, or lean meats at dinner, consistency matters more than perfection.
Pre- & Post-Workout Nutrition: Keep It Simple
Before a workout: A combo of carbs and a little protein sets you up for success. Think banana with peanut butter or a slice of toast with eggs.
After a workout: Replenish with protein and carbs to jumpstart recovery. A protein smoothie with fruit or a chicken and rice meal works great.
Don’t Ignore Micronutrients
While macros (carbs, protein, fat) get all the attention, micronutrients like iron, calcium, and vitamin D play a huge role in performance and recovery—especially for women. Prioritizing leafy greens, nuts, seeds, and dairy or fortified alternatives can help meet these essential needs.
Ditch the Rules, Trust Your Body
One of the most powerful messages in this episode? Nutrition doesn’t have to be stressful. You don’t need to follow rigid rules or cut out entire food groups to see progress. Instead, focus on consistency, variety, and balance. Give yourself grace, listen to your body, and remember: progress over perfection.
What About You?
How do you approach nutrition in a way that supports your strength and energy without feeling restrictive? Have you let go of any food rules that made eating feel easier? Let’s start the conversation—drop a comment below!
I Also Discuss:
(00:00) The Truth About Supplements: What Works & What’s a Waste
(07:32) Fat Burners, BCAAs & Detox Teas: Why They’re a Scam
(13:50) Protein Powder & Creatine: The Only Two That Matter
(27:09) Do You Actually Need That Supplement?
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