Foods to Optimize Energy by Blood Type: Best Foods to Fuel Workouts

When it comes to training and performance, food is fuel. But not all foods work the same way for everyone. Some athletes feel their best on a high-protein diet, while others perform better with more plant-based meals. One approach to dialling in your nutrition is eating according to your blood type, which may help improve digestion, energy levels, and overall performance.

For example, athletes with Type O blood often thrive on protein-rich meals. Lean meats like beef or salmon provide steady energy, while too many processed grains can leave them feeling sluggish. On the other hand, Type A individuals tend to do better with plant-based proteins like lentils and quinoa, as their digestive system processes these foods more efficiently than red meat. Those with Type B blood have a more balanced metabolism and can handle both animal and plant proteins, but some foods, like chicken, may actually drain their energy rather than boost it.

One of the biggest myths about eating for fitness is that you have to give up the foods you love. The truth is, small swaps can make a big difference. If you love pizza, choosing a sourdough or gluten-free crust can make it easier to digest. If chocolate is your go-to treat, sticking with dark chocolate instead of milk chocolate helps maintain stable energy. Even coffee, which some rely on for a pre-workout boost, can work better for certain blood types than others—some may feel sharper with green tea instead.

Optimizing energy isn’t just about what you eat—it’s also about how well your body processes those foods. If digestion is off, even the healthiest diet won’t provide the fuel you need. Supporting gut health with fermented foods like kefir or kimchi can help, especially for those sensitive to certain proteins or grains. Hydration is also key; drinking enough water, especially with electrolytes, ensures that nutrients are properly absorbed and muscles recover efficiently.

The key is to find what works best for your body. Eating in a way that supports your digestion and energy will help you train harder, recover faster, and feel better every day.

Next week on Fuel & Perform we will talk about:

Intermittent Fasting & Blood Type – Best fasting protocols for each blood type.