20 High Performance Nutrition Tips

High performance nutrition is probably one of the most overlooked, undervalued aspects of endurance sport preparation. welcome to RunDreamAchieve. It is awesome that you have arrived here to my site.

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Trying to eat for high performance nutrition can feel overwhelming. There’s so much advice out there, but really, it’s about making smart choices every day. Whether you play sports, work out at the gym, or just want to feel better, what you put on your plate matters. This article shares 20 simple tips to help you fuel your body and get the most out of your efforts. You don’t have to be a pro athlete to benefit from these ideas—just a bit of planning and some good habits can make a big difference to keep you focused. Keep your clarity strong with products like Claritox Pro.

High Performance Nutrition Post Takeaways

• Drink water before, during, and after exercise to stay hydrated.
• Eat a mix of carbs, protein, and healthy fats for steady energy.
• Choose whole foods like fruits, veggies, lean meats, and grains.
• Don’t skip meals—regular eating helps with energy and recovery.
• Pay attention to how your body feels and adjust your nutrition as needed.

1. Hydration

When it comes to peak nutrition, hydration is the first thing you need to get right. Your body depends on water for every process, from keeping joints working smoothly to helping your muscles contract efficiently. The tricky part, though, is that most people don’t drink enough, and by the time you’re thirsty, you’re already a bit behind.

Keeping your body well-hydrated can make a real difference in energy and focus, whether you’re at the gym or working outside in the afternoon.

Ways to Stay Hydrated

• Sip small amounts often, rather than guzzling large quantities all at once.
• Aim for clear or very pale yellow urine; dark urine means you need more water.
• Weigh yourself before and after intense exercise to figure out how much fluid you’ve lost.
• Adjust your fluid intake depending on the temperature, humidity, and your activity level.

Activity	Fluid Intake Recommendation
2-3 hours before	3–5 cups (24–40 oz.)
Right before exercise	½–1 cup (4–8 oz.)
During exercise	½ cup (4 oz.) every 20–30 minutes
After exercise	2 cups (16 oz.) for every pound lost

Being hydrated doesn’t just help your body work better; you’ll also likely feel sharper and less tired during the day. If you wait to drink until you feel thirsty, you might already be running low on fluids.

2. Carbohydrates

Carbohydrates are the body’s main source of energy, especially when it comes to high performance and tough workouts. When you eat carbs, your body breaks them down into glucose, which is stored as glycogen in your muscles and liver. If your stores run low, you might hit a wall fast—fatigue, cramping, or just slow performance. That’s why carbs should be more than just an afterthought if you want results.

Carbs are not all the same, though. For athletes and anyone training hard, focus on foods that give you steady, long-lasting fuel. Here’s a breakdown of what that looks like:

• Stick to whole grains like oatmeal, brown rice, and quinoa over sugary breakfast cereals or white bread.
• Add in fruits (think bananas, berries), which can help top up your glycogen by providing quick and slow-burning energy.
• Don’t forget vegetables like potatoes or tomatoes—they round out carb-rich meals.

Here’s a quick table to show some good carb choices:

Food	Carb Type	Benefits
Oatmeal	Complex	Sustained energy
Bananas	Simple	Quick fuel, easy to eat
Brown Rice	Complex	Keeps you fuller longer
Sports Drinks	Simple	Rapid energy + hydration

And if you’re prepping for a long race or big event, carb-loading can help keep your muscles topped up with glycogen. That doesn’t mean overeating all at once—more like upping your carb intake for a day or two before competition, using foods like pasta, rice, and energy bars. Interested in more on this?

A lot of folks underestimate how much carbs matter—not just for pros, but for anyone pushing themselves. If you ever feel zapped during training, chances are your carb tank is running on empty.

See the full guide here:
What to Eat Before and After a Run

3. Protein

Getting enough protein is like giving your muscles the materials they need to rebuild and get stronger after a tough workout. Protein is the structure your body relies on to repair and maintain muscle, especially when training often. Whether you’re an endurance runner or prefer lifting heavy, your protein needs will shift depending on your activity level, intensity, and fitness goals.

Here’s a simple guide to protein needs for active folks:

Activity Level	Daily Protein (g/kg body weight)
General / Active Person	0.8–1.0
Frequent Moderate Exercise	1.0–1.2
Endurance or Strength Training	1.2–2.0

Most people can get plenty of protein with a balanced diet, but spacing it out through the day helps more than stuffing it all into one meal. Good sources include:

• Lean meats: chicken, turkey, beef
• Fish: salmon, tuna, cod
• Dairy: milk, yogurt, cheese
• Eggs
• Plant-based: beans, lentils, tofu, nuts

Protein isn’t just for bodybuilders – everyone active needs it. Spread out your protein across meals, focus on quality sources, and let your body do the rest.

4. Healthy Fats

When people think about eating for performance, fat is sometimes the last thing on their minds. But here’s the thing: healthy fats play an important role in keeping energy steady, supporting joint health, and helping the body absorb fat-soluble vitamins.

It’s not just about the amount, but also the type of fat you choose. Stick mainly to unsaturated fats, which can come from plant-based sources. These fats work in your favor without adding the heaviness that comes with a plate full of fried foods.

Here’s a quick look at some healthy fat sources and what they bring to the table:

Source	Type of Fat	Key Benefit
Olive oil	Monounsaturated	Heart health, flavor
Avocado	Monounsaturated	Satiety, nutrients
Walnuts	Polyunsaturated	Omega-3s, brain boost
Salmon	Polyunsaturated	Omega-3s, recovery
Sunflower seeds	Polyunsaturated	Vitamin E, snacking

Some practical ways to include healthy fats:

• Add half an avocado to your lunch salad, sandwich, or toast.
• Cook with olive oil, or drizzle a little on steamed veggies.
• Snack on a small handful of nuts or seeds between meals.

Eating a moderate amount of good fats actually helps your body perform better, both in the short run and long game.

So next time you plan a meal, don’t skip the fats—just choose them wisely and your body will thank you on both training and rest days.

5. Whole Grain Breads

Whole grain breads do way more than just fill you up in the morning. They pack in fiber, B vitamins, iron, and magnesium, and your body actually gets lasting energy from them instead of a sugar rush that fizzles fast. Including whole grain breads in your daily routine can help keep blood sugar steadier and help you feel satisfied longer. If you’re looking to get the most benefit from breads, try picking loaves with “100% whole grain” or “whole wheat” right on the label, without added sugars or long lists of unpronounceable ingredients.

Let’s break down why these breads stand out:

• Fiber helps slow down digestion, keeping you fueled for longer periods.
• They provide vitamins and minerals that ordinary white breads just don’t deliver.
• Choosing whole grains over refined can help support heart and digestive health.

Here’s a quick comparison table:

Bread Type	Fiber per Slice	Key Nutrients
Whole Grain Bread	2-4g	B vitamins, Iron, Magnesium
White Bread	<1g	Few—most nutrients removed

Even if you aren’t an athlete, making the switch to whole grain breads is a simple way to support long-term health and better energy throughout the day.

For a closer look at how these breads help manage blood sugar and add nutrients to your diet, find the details on fiber and mineral benefits.

6. Leafy Green Vegetables

Leafy green vegetables might not be everyone’s favorite, but there’s a reason you see them on so many athletes’ plates. They’re packed with vitamins, minerals, and fiber that keep you feeling light and energized. When you load up on spinach, kale, arugula, or collard greens, you’re feeding your muscles, your brain, and your immune system all at the same time.

Here are some reasons why leafy greens belong in any high performance diet:

• High in iron and folate, which help your body create red blood cells for better oxygen transport.
• Loaded with antioxidants like vitamin K, C, and A; these keep inflammation down and recovery up.
• Provide magnesium, which is important for muscle function and energy production.

Let’s look at a quick comparison of leafy green favorites and their nutritional punch (per 100g, boiled):

Vegetable	Iron (mg)	Magnesium (mg)	Vit. K (µg)	Fiber (g)
Spinach	3.6	79	483	2.4
Kale	1.5	33	817	2.0
Collard	0.5	32	437	3.6
Arugula	1.5	47	108	1.6

Even if you’re not wild about salads, mixing leafy greens into smoothies, omelets, or pasta is a quick way to power-up your meals without much effort.

A few servings a day can mean the difference between feeling tired in training and powering through with steady energy. If you’re skipping out on greens, you’re definitely missing a top-level advantage.

7. Fresh Fruits

Fresh fruits aren’t just sweet treats—they’re also a solid player in a high-performance diet. Eating a variety of fresh fruits gives your body quick-digesting carbohydrates, a steady stream of vitamins, and plenty of water. When you’re active, that means faster energy and a little hydration boost, all from something easy to pack.

Here’s why fresh fruits deserve a spot in your daily routine:

• Fresh fruits provide some of the most easily absorbed natural sugars for quick energy.
• They’re packed with vitamins like vitamin C, folate, and antioxidants to support your immune system and recover faster.
• Many fruits, like oranges and melons, offer a good amount of water to help keep you hydrated during long or intense workouts.
• The fiber found in fruits helps keep your digestion regular—just don’t overdo it right before a big event.

Fruit	Key Nutrients	Water Content (%)
Watermelon	Vitamin C, A, Lycopene	92
Banana	Potassium, Vitamin B6	74
Orange	Vitamin C, Folate	87
Blueberries	Antioxidants, Vitamin K	84

A handful of fruit is a simple snack that keeps your energy steady without weighing you down. Test different fruits during training so you know what sits well with you before race day.

Try mixing up your fruit choices so you get a mix of colors and nutrients. Grab an apple, throw some berries in your yogurt, or pack orange slices for halftime. Fresh fruits honestly make healthy eating feel like much less of a chore.

8. Lean Meats

Lean meats are a top pick for anyone trying to improve energy levels and muscle repair. These meats pack plenty of protein without bringing extra fat to your plate. If you’re regularly active or building strength, the right amount of high-quality protein can really help you move forward with your goals.

Some good options for lean meats include:

• Skinless chicken or turkey breast
• Pork tenderloin
• Beef sirloin or round cuts
• Lean ground meats (like 93% lean beef)

Here’s a simple table to give you an idea of the protein and fat contents in common lean meats (per 3 oz cooked):

Meat	Protein (g)	Fat (g)
Chicken breast	26	2.7
Turkey breast	25	1.3
Beef (sirloin)	23	4.8
Pork tenderloin	22	3.0

Choosing lean meats helps keep saturated fat low, which can make a difference for overall health, especially if you’re eating meat often.

When prepping lean meats, grilling, baking, or broiling them instead of frying makes a big impact on how healthy your meal turns out. Season to taste, but skip extra breading or sauces for better results.

9. Low-Fat Dairy

Low-fat dairy is one of those things folks overlook, but it does way more than just add some taste to your oatmeal. These foods—like skim milk, low-fat yogurt, and cottage cheese—pack a punch when it comes to giving you quality protein, calcium, and a few other important nutrients. Choosing low-fat dairy helps you get the benefits of dairy without eating too much saturated fat.

Why go for low-fat over full-fat? For one, it’s easier to keep your saturated fat intake down, which makes a difference if you care about your heart health and long-term energy. For example, both types are useful in diets like DASH, which looks at things like blood pressure, but low-fat versions can be a smarter pick for many folks who are also watching their calories or fat intake (similar reductions in blood pressure).

Here’s what you get in a single cup of skim milk:

Nutrient	Amount
Calories	80
Protein	8 g
Fat	0 g
Calcium	300 mg

A few good ways to work low-fat dairy into your life:

• Pour a glass of skim milk with breakfast or post-workout.
• Use low-fat Greek yogurt as the base for fruit parfaits, sauces, or smoothies.
• Snack on cottage cheese with some berries, or stir it into oatmeal for extra creaminess.

When you aim for better performance, swapping in low-fat dairy can help you get protein, keep bones strong, and meet your goals without extra fat weighing you down.

10. Nuts and Seeds

Nuts and seeds are often overlooked, but they’re one of the best foods for anyone looking for steady energy and long-lasting satiety. Packed with healthy fats, protein, and fiber, they deliver a nutritional punch that can help support muscle repair and keep you fueled through long workouts or busy days. Most types are also loaded with vitamins and minerals like magnesium, vitamin E, and zinc, nutrients you can’t easily get from many other foods.

Here’s what makes them stand out:

• High in monounsaturated and polyunsaturated fats—the good kind that supports heart health.
• Provide a mix of both protein and fiber for lasting fullness.
• Easy to add to meals or enjoy as snacks without any fuss.

Type	Protein (g per oz)	Healthy Fats (g per oz)
Almonds	6	14
Walnuts	4	18
Pumpkin Seeds	8	13
Sunflower	6	14

Adding a small handful of nuts or seeds to your breakfast or tossing them in a salad can give your meals a major upgrade without extra effort.

One thing to remember: while they’re nutrient-rich, they’re also calorie-dense. A small serving goes a long way, especially if you’re watching your energy intake. Roasted or raw, salted or plain, just keep it simple and enjoy how much better you feel throughout the day.

11. Olive Oil

Olive oil isn’t just for salads—it’s actually packed with benefits that help support high performance. This everyday kitchen staple is rich in monounsaturated fats, which makes it useful for heart health and lasting energy. If you swap out butter or margarine in your meals for olive oil, you give your body a better kind of fat.

Olive oil can support joint health and even help your body absorb vitamins from vegetables.

Here’s how olive oil might fit into a high performance diet:

• Provides a steady energy source thanks to healthy fats
• Helps your body use fat as fuel during longer, lower-intensity exercise
• Contains antioxidants, so it supports recovery after tough sessions

If you’re considering including more extra virgin olive oil in your day, check out whether taking a daily spoonful may help with your routine (daily spoonful of extra virgin olive oil).

Adding olive oil to meals can make vegetables taste better, which may help you eat more greens without even trying.

A quick tip: don’t overdo it. Olive oil is still calorie-dense, so use in moderation—think a drizzle instead of a pour. Try it on roasted veggies, in grain bowls, or just as a quick dip for whole grain bread.

12. Avocado

Avocado isn’t just for toast or guacamole. This fruit is truly a powerhouse when you want to fuel your body for peak performance. It’s rich in monounsaturated fats, which help with steady energy and support heart health—both key if you’re active. There’s also fiber to keep you feeling full, and more potassium than a banana, so your muscles get plenty of support.

Let’s break down why choosing avocado regularly can work in your favor:

• Packed with vitamin E, which helps battle oxidative stress from workouts
• Contains magnesium, useful for muscle function and preventing cramps
• Naturally low in sugar—so no spike and crash here

Here’s a quick look at what’s inside a typical medium avocado (150g):

Nutrient	Amount
Calories	240
Fat	22g
Carbohydrates	13g
Fiber	10g
Potassium	725mg

Avocados fit easily into breakfast, lunch, or even a post-workout snack. Mash it, slice it, toss it in a smoothie—honestly, you can get creative and never get bored. If you’re aiming for steady energy and a bit of extra flavor, avocado is an easy win.

13. Sports Drinks

Sports drinks are everywhere in gyms and on fields, but their real value depends on your activity and needs. If you’re exercising for over an hour, especially in hot or humid conditions, sports drinks can help replace not just water, but also electrolytes and carbohydrates lost through sweat. Here’s what they typically offer:

Component	Purpose
Carbohydrates	Energy for muscles
Sodium	Helps retain and absorb fluids
Potassium	Assists muscle function

When should you grab a sports drink? Consider these occasions:

• Workouts or competitions longer than 60 minutes
• Training in hot, humid weather with heavy sweating
• If you’re unable to eat enough snacks during long sessions

But keep in mind, many sports drinks are high in sugar and calories. For short workouts—less than an hour—or everyday hydration, water generally does the job.

14. Beans and Legumes

Sometimes, a cold sports drink gives that little boost to keep pushing, but for light workouts or rest days, consider sticking with water. Don’t be fooled into thinking you need a sports drink every time you break a sweat.

Beans and legumes are true powerhouses when it comes to nutrition and fueling your body for high performance. Full of plant-based protein, complex carbohydrates, and fiber, they provide a steady supply of energy that doesn’t spike your blood sugar. They’re also packed with vitamins and minerals like iron, magnesium, and folate—all vital for muscle function and recovery.

Here’s why you might want to make beans and legumes a regular part of your meals:

• Rich in plant protein, they help repair and build muscle, especially after workouts
• Low in fat, making them a lean protein choice for many diets
• High in fiber, which aids digestion and keeps you satisfied for longer

Type	Protein (g per cup)	Fiber (g per cup)
Black Beans	15	15
Chickpeas	14.5	12.5
Lentils	18	16
Kidney Beans	13	11

It’s not all upside—some people notice that beans can be tough to digest, especially in large amounts. If you’re not used to eating them, try starting with small servings and increase gradually.

A steady dose of beans in your menu can mean more consistent energy and less mindless snacking later. If you’re after lasting fuel and solid nutrition, they’re tough to beat.

15. Fish

Fish is one of those foods that always seems to show up on lists for better health, and there’s a good reason for that. Packed with high-quality protein and healthy omega-3 fats, fish supports muscle recovery and keeps your heart in check. These healthy fats help keep your joints moving freely and your mind sharp—pretty important if you’re hoping to keep up both physically and mentally.

Here’s why fish is worth putting on your plate a few times each week:

• Rich source of lean, easily-digested protein for muscle repair
• Supplies omega-3s like DHA and EPA, which help reduce inflammation
• Great source of vitamin D—especially fatty fish like salmon
• Low in saturated fat compared to many meats

If you’re not sure which fish to pick or how much to eat, this quick table makes it simple:

Type	Protein (g/3oz)	Omega-3 Content	Key Benefit
Salmon	22	High	Brain & heart support
Tuna	20	Moderate	Lean, budget-friendly
Sardines	21	Very High	Calcium + omega-3s
Tilapia	21	Low	Mild taste, very lean

If there’s one thing I’ve picked up over the years, it’s that making fish a regular thing makes a noticeable difference in how I feel day-to-day—not just in recovery, but in energy, too.

Aim for at least two servings of fish a week, choosing a mix of fatty and lean varieties for a simple and tasty way to get more out of your nutrition.

16. Poultry

When aiming for high performance, don’t overlook poultry as a go-to protein. It’s lean, versatile, and packs a solid punch of nutrients without extra fat. Grilled chicken breast is a classic favorite for athletes because it’s low in saturated fat compared to other animal proteins, making it easier to digest and perfect for regular meals.

Here’s why poultry matters for active folks:

• Supplies high-quality protein to help support muscle repair after tough workouts
• Offers B vitamins, especially niacin and B6, important for energy metabolism
• Contributes essential minerals like selenium, which plays a part in keeping your immune system working well

But not all cuts are created equal. Go for skinless options and choose grilling, baking, or poaching over frying.

Poultry Type	Protein (g per 100g)	Fat (g per 100g)
Skinless Chicken Breast	31	3.6
Skinless Turkey Breast	29	1.0
Chicken Thigh (skinless)	25	5.7

A balanced meal with poultry can boost your daily protein intake without weighing you down. If you’re curious about specific nutritional benefits, chicken helps with muscle growth and keeps your brain sharp, which is pretty useful all around.

If you get bored with grilled chicken, try adding herbs, spices, or a squeeze of lemon before tossing it in the oven. It keeps things interesting, and you still end up with a healthy source of protein every time.

17. Eggs

Eggs are probably one of the most convenient sources of protein around. Packed with all the essential amino acids your body needs, eggs can help support muscle repair and growth after tough workouts. You also get a hit of vitamins and minerals, like vitamin B12, vitamin D, and choline, that are tough to find in other foods in such a small package.

Here’s a quick breakdown of what you get in just one large egg:

Nutrient	Amount
Protein	6 grams
Fat	5 grams
Carbohydrate	<1 gram
Vitamin D	6% DV
Vitamin B12	9% DV
Choline	27% DV

Some key reasons to include eggs in your routine if you’re aiming for high performance:

• Super simple to prepare—boiled, scrambled, poached, or as an omelet.
• Digests easily for most people, so it’s a solid pre- or post-workout option.
• They keep you feeling full, which can help avoid snacking on junk later.
• Budget-friendly and easy to pack for on-the-go meals.

If you’re not sensitive to eggs, adding them a few times a week really helps keep your protein intake up without much fuss.

18. Rice

Rice is a real staple when it comes to active living and sports nutrition. There’s something almost universal about it—whether it’s white or brown, rice finds its way into so many plates before and after big games or intense training. Rice is an excellent carbohydrate source that supports glycogen storage, fueling both long workouts and quick sprints.

Here’s why rice often makes the cut for high performance diets:

• Simple to prepare and easy to digest, especially white rice before or after exercise.
• Packs a solid amount of carbohydrates per serving, helping top off energy reserves.
• Mixes well with other foods for balanced meals (think chicken and veg over rice).

Nutritional Comparison Table (per cooked 1 cup):

Type	Calories	Carbs (g)	Protein (g)	Fiber (g)
White Rice	205	45	4	0.5
Brown Rice	215	45	5	3.5

You see a tiny bump in fiber and protein with brown rice. Some folks go for brown for this reason, but white rice can be gentler on your stomach right before high-effort activity.

I’ve found that having a bowl of rice with lean protein a couple of hours before a long run keeps energy levels steady, without weighing me down.

19. Water

Water is often ignored, but it does more for your body than any fancy supplement or energy drink. Proper hydration lets your muscles work smoothly, keeps your mind sharp, and makes recovery much easier. When you sweat, especially during long or tough workouts or hot weather, you lose a ton of water fast—way before you feel thirsty.

Here’s how to keep your water intake on point:

• Drink water throughout the day, not just during workouts.
• Aim for small, regular sips instead of chugging big amounts all at once.
• Keep an eye on the color of your urine; pale yellow is a good sign, dark yellow means you probably need more water.
• Weigh yourself before and after exercise, and drink about 16 oz (2 cups) of water for every pound lost during intense training or events.

You might find this table useful for quick water guidelines:

Scenario	Suggested Water Intake
Daily minimum	About 64 oz (2 quarts/8 cups)
Before exercise	3-5 cups, 2-3 hours before
During exercise	4 oz every 20-30 minutes
After exercise	16 oz per pound lost from sweat

Even on busy days, taking a moment to drink water can help your body and mind handle stress and activity way better. Don’t forget this simple step—it really pays off.

20. Vitamin D-Rich Foods

Some days, the sun just doesn’t show up enough, and you have to turn to food for your vitamin D. Vitamin D helps your muscles move right, strengthens your bones, and keeps your immune system steady. Most folks don’t get enough, even if they’re outside a bit each day. Since it naturally appears in just a handful of foods, making smart food choices is extra important.

Here’s a quick glance at foods packing the most punch when it comes to vitamin D:

Food	Typical Serving Size	Approx. Vitamin D (IU)
Salmon (cooked)	3 oz	570
Fortified milk	1 cup	115-130
Egg yolk	1 large	40
Sardines (canned)	2 sardines	46
Fortified cereal	1 serving	40-60

A few key choices that can boost your intake:

• Fatty fish like salmon, mackerel, and sardines
• Fortified foods such as certain cereals, orange juices, and dairy products
• Beef liver, cheese, and egg yolks, even though they provide smaller amounts (source of vitamin D in foods)

If you rarely eat seafood or drink milk, it can actually be tricky to get enough vitamin D just from your diet.

So, if you’re not getting much sunshine, slip more of these foods onto your plate whenever you can. Small changes add up, especially if you repeat them every week. If you’re concerned about your vitamin D, a quick chat with your doctor is a good idea—they might recommend a supplement, but food is always a great place to start.

Conclusion

—20 nutrition tips that can help you get the most out of your workouts and daily life. Eating well isn’t just for pro athletes; it’s for anyone who wants to feel better and perform at their best, whether you’re running marathons or just trying to keep up with your kids.

Remember, small changes add up over time. Drink enough water, eat a mix of carbs, protein, and healthy fats, and don’t forget to listen to your body. If you’re ever unsure, talking to a doctor or dietitian can help you figure out what works best for you. At the end of the day, fueling your body right is one of the best things you can do for yourself. Stick with it, and you’ll notice the difference.

Frequently Asked Questions

Why is hydration important for athletes?

Staying hydrated helps your body work better during exercise. Water keeps your muscles and joints working, controls your body temperature, and helps move nutrients around. If you don’t drink enough, you might get tired faster, feel dizzy, or even get muscle cramps.

How many carbs should I eat for sports?

Carbohydrates are your body’s main energy source. Athletes should get about 45-65% of their calories from carbs. Foods like bread, rice, fruits, and pasta are good sources. Eating enough carbs helps you have the energy you need for games or workouts.

Is protein really important for building muscle?

Yes, protein helps your muscles grow and repair after exercise. Foods like chicken, fish, eggs, beans, and dairy are full of protein. Most athletes need about 15-25% of their calories from protein to stay strong and healthy.

Are fats bad for athletes?

Not all fats are bad. Your body needs some fat for energy and to help absorb vitamins. Healthy fats from foods like avocados, olive oil, nuts, and seeds are good choices. Try to limit foods high in unhealthy fats, like fried snacks and pastries.

Do I need sports drinks or is water enough?

For most workouts under an hour, water is enough to keep you hydrated. If you exercise for longer or sweat a lot, sports drinks can help replace lost energy and minerals. Just remember, sports drinks have sugar, so don’t drink them all the time.

Should I take vitamin or protein supplements to improve performance?

Most people can get all the nutrients they need from a healthy diet. Supplements are usually not needed unless a doctor says you have a deficiency. Eating a variety of foods like fruits, vegetables, meats, and grains is the best way to get vitamins and protein.

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