In this episode of Rebuild the Body, we dive deep into how to properly fuel our mind, body, and soul for physical performance and spiritual growth. We'll cover:

• Nutrition & Hydration: Understanding macronutrients, meal planning, hydration needs, and making water more enjoyable.
• Spiritual Nourishment: The Catholic approach to fueling the soul through the Mass, sacraments, and Scripture.
• Fasting vs. Fueling Properly: The difference between fasting for spiritual growth and harmful starvation diets, plus practical ways to implement fasting.
• Action Step: A guided challenge to help you fuel intentionally after a workout, combining nutrition with prayer and Scripture.

Opening Prayer & Reflection

• Hebrews 12:1: “Run with perseverance the race marked out for us.”
• Prayer for strength in both fitness and faith.

Why Nutrition Matters for Athletes & Everyday Life

• Macronutrients 101: Protein, Carbs, and Fats – why they matter.
• Pre- and post-workout meal ideas.
• Meal planning for sustainable energy.

Hydration: How Much & How to Stay Hydrated

• Signs of dehydration.
• The importance of electrolytes.
• Tips for making water more enjoyable.
• Performance Inspired ½ Gallon Water Jug - Performance Inspired Nutrition

Spiritual Nourishment: Feeding the Soul

• Matthew 4:4: “Man shall not live on bread alone.”
• The Mass as the ultimate source of spiritual fuel.
• The power of daily prayer and Scripture.
• Confession as spiritual detoxification.

Fasting vs. Fueling Properly

• Catholic perspective on fasting (Matthew 4:1-2).
• How fasting strengthens our will and detachment.
• The difference between fasting and starvation diets.
• Practical fasting strategies that align with a fitness lifestyle.

Action Challenge: “Fueling with Intention” Meal

• How to integrate post-run nutrition with faith.
• Steps to create a mindful fueling experience with Scripture.

Closing Thoughts & Prayer

• Encouragement to approach fitness and nutrition as a way to honor God.
• Prayer for strength, discipline, and gratitude in fueling both body and soul.

• Hebrews 12:1 – “Run with perseverance the race marked out for us.”
• 1 Corinthians 6:19-20 – “Your body is a temple of the Holy Spirit.”
• Matthew 4:4 – “Man shall not live on bread alone, but on every word that comes from the mouth of God.”
• Psalm 63:1 – “My soul thirsts for You.”

1. Fuel Your Body Intentionally

• Plan a post-run or post-workout meal that includes protein + carbs.
• Hydrate properly—aim for at least half your body weight in ounces of water daily.

2. Nourish Your Soul

• Spend 5-10 minutes in Scripture while eating a meal.
• Attend Mass or spend time in Adoration as part of your spiritual fueling.

3. Try a Simple Fast

• Skip a snack or go without sugar for a few days and offer it up in prayer.
• Reflect on how fasting helps you detach from worldly comforts and refocus on God.

📖 Recommended Reading:

• Catechism of the Catholic Church (2042, 1324)
• Matthew 6:16-18 – Jesus’ teachings on fasting

💡 More Faith-Based Fitness Content:

Follow me on Instagram @thecatholicfitnesscoach for workouts, nutrition tips, and Catholic fitness motivation.

Website: www.catholicfitnesscoaching.com

eBook: Run with Perseverance: A Catholic Couch to 5K Journey

Email: [email protected]

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Until next time, keep running the race with perseverance and Rebuild the Body for God’s glory!