If your goal is to crush performance, you need to fuel your body correctly.

Fuelling your body might seem like a no-brainer. But with so many conflicting opinions, it can be challenging to know what to eat before or after exercise. It’s easy to get caught up in the idea that carbs are bad or that you should only eat after a workout. The truth is that your goal is to feed your body with the proper fuel for each situation. With this short guide, you’ll learn how to fuel your body based on your goals and fitness levels so you can crush performance day in and day out.

1. Hydrate the Right Way – Hydration is critical to both the health and performance of athletes. However, athletes often forget that hydration is about drinking water and consuming food and electrolytes. Dehydration can lead to dizziness, cramps, headaches, and other symptoms which can ultimately affect how well an athlete performs.
2. Eat Enough Carbs – Carbohydrates are the body’s preferred source of energy. That is why it is so important to eat enough carbohydrates, especially as a sports athlete. With fuel from carbohydrates, you can perform at your best and achieve optimal results during training and competition.
3. Spread Out Your Protein – The best way to avoid the side effects of training is to eat a healthy diet. That means you need to be eating enough protein. The recommended daily amount for athletes ranges from 0.4 grams per pound of bodyweight for sedentary individuals up to 1 gram per pound of bodyweight for competitive athletes.
4. Maintain a Healthy Diet Overall – Dieting is much more than just eliminating foods from one’s diet; instead, a proper diet must provide nutrients to boost performance and promote well-being.