The Athletes’ Diet: How to fuel your body for optimum performance

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The Athletes’ Diet: How to fuel your body for optimum performance

Without an adequate supply of carbohydrates, athletes can quickly become fatigued and unable to perform at their best. Carbohydrates provide your body with the fuel it needs to power through a workout and maximize performance. 

When considering carbohydrates for an athlete’s diet, the goal should be to focus on consuming complex carbohydrates from whole grains, fruits, vegetables, and legumes. These types of carbohydrates provide essential vitamins and minerals, as well as dietary fiber that is essential for proper digestion and nutrient absorption. Complex carbohydrates also have a slower digestion rate, providing athletes with a steady source of energy over an extended period of time. 

By contrast, simple carbohydrates such as sugar, honey, white breads, cakes, and candy provide a quick burst of energy but can lead to feelings of fatigue and irritability shortly after consumption. To avoid these energy spikes and dips, athletes should limit their intake of simple carbs and instead focus on eating plenty of complex carbs to fuel their performance.

At, you can find a variety of complex carbohydrates specifically designed to give athletes the nutrients they need to power through their workouts. Our selection of low-sugar granolas, oatmeals, and protein bars provide sustained energy with healthy ingredients that are both nutritious and delicious. Shop our selection today to make sure you have the fuel your body needs to reach peak performance!

The importance of protein

Protein is an essential nutrient for athletes, as it helps to build and repair muscle tissue. Because of the increased demands of training, athletes need more protein than the average person.Most athletes get enough protein through their regular diets, but adding additional sources of protein can help enhance performance. Protein-rich foods such as lean meats, eggs, legumes, nuts and seeds, dairy products, and fish are all excellent sources of quality protein that can help fuel workouts and improve recovery. For vegetarians and vegans, quinoa, tempeh, and hemp hearts are great sources of plant-based proteins. 

When planning your meals and snacks, make sure to include a source of protein at each meal or snack time. Eating a variety of different proteins throughout the day can help ensure you are getting all the essential amino acids needed for optimum performance. Additionally, it’s important to time your protein intake for after your workout, as this is when your muscles need it most for recovery. 

Main photo: Dan Gold/

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