Consuming a balanced meal or snack containing carbohydrates, protein, and a small amount of healthy fats before exercise helps provide energy, maintain blood sugar levels, and support muscle function during workouts.

Proper hydration before, during, and after exercise is crucial for maintaining performance and preventing dehydration. Electrolyte-rich beverages or sports drinks may be beneficial for longer or more intense workouts.

Consuming a combination of carbohydrates and protein within the first hour after exercise helps replenish glycogen stores, repair muscle tissue, and promote recovery. Examples include a protein shake, yogurt with fruit, or a turkey sandwich on whole-grain bread.

Timing nutrient intake around workouts can enhance performance and recovery. For example, consuming carbohydrates before exercise provides fuel for energy, while protein after exercise supports muscle repair and growth.

While a well-balanced diet should provide most of the necessary nutrients, athletes may benefit from certain supplements such as protein powders, creatine, branched-chain amino acids (BCAAs), or electrolyte supplements to support performance and recovery, under the guidance of a healthcare professional.

Nutrition needs vary depending on factors such as age, gender, body composition, activity level, and specific sport or training goals. Tailoring nutrition plans to individual needs and preferences is key to optimizing performance and achieving goals.