Nutrition for Peak Performance: What to Eat and When

When debating what to eat the morning before a race, match, or event, remember that the right nutrition choices can be the difference in how you perform. Whether you’re a competitive athlete, a fitness enthusiast, or simply looking to optimize your daily energy levels, your intake matters. What you eat and when you eat impact endurance, strength, and overall well-being. Let’s explore how nutrition fuels the body, the best foods for sustained energy, and how dietary choices can differ based on your performance goals.

The Role of Nutrition for Energy and Performance

Food serves as the body’s primary fuel source, supplying the nutrients we need for muscle function and recovery, as well as mental clarity. Macronutrients, which are carbohydrates, proteins, and fats, each contribute to performance in different ways.

• Carbohydrates: These are the body’s preferred energy source, especially for high-intensity activities. Whole grains, fruits, and starchy vegetables are some of the best foods for energy.
• Proteins: Essential for muscle repair and recovery, protein is abundant in lean meats, eggs, dairy, and legumes. Protein supports strength and endurance as well as maintaining and growing muscles. 
• Fats: Healthy fats can provide sustained energy during longer activities and play a key role in major body processes such as vitamin absorption, brain function, and hormone regulation. Healthy fats from fish, nuts, seeds, avocados, and olive oil are top choices. 

How Should I Eat for Peak Athletic Performance?

Nutrient timing can enhance performance and recovery. Begin with a balanced meal two to three hours before activity, focusing on complex carbohydrates and moderate protein. This can be something like a banana with peanut butter or a whole-grain sandwich with lean protein. 

For endurance activities lasting more than an hour, you will need to eat during the activity to maintain energy and avoid “bonking,” or hitting a wall. Use quick-digesting carbs like energy gels, fruit, or sports drinks to help maintain stamina.

Afterward, recovery meals should include protein and carbohydrates to replenish glycogen and aid muscle repair. Common choices are protein smoothies with fruit or a bowl of chicken and grains such as rice. Ideally, this meal should be within half an hour of finishing the activity.

Hydration should be part of your nutrition plan since the body relies on water for numerous functions. Vigorous exercise can lead to losing as much as 2.4L of sweat in a single hour. Generally, you should aim for one to two glasses of water before intense performance—but not too close so you aren’t feeling waterlogged. During the activity, you should continue to hydrate. The amount and type of hydration, like water versus an electrolyte drink, will depend on the volume of sweat and the duration of the exercise. Replenishing hydration afterward can be guided by weighing yourself right before and after the activity. The amount of weight lost in sweat helps determine your goal. The guideline is to take in around 16 ounces of fluids for every pound lost.

Nutrition for Different Performance Goals

Guidelines for what to eat in relation to athletic performance will vary based on the kind of activity and whether you’re also looking to change your body composition.

• Strength & Muscle Growth: Prioritize protein intake with lean meats, eggs, and dairy while incorporating complex carbs and healthy fats.
• Endurance & Stamina: Emphasize carbohydrates, ensuring proper glycogen stores for sustained performance. Eating during an activity becomes more important for these types of athletic events. 
• Balancing Weight Loss & Performance: When the goal is weight loss, there will be some sacrifice to performance since weight loss requires at least a mild calorie deficit. Focus on nutrient-dense whole foods, moderate carb intake, and sufficient protein to maintain muscle mass while managing calories. The best nutrition plan for weight loss is a slow and steady one that takes in fewer calories than gets used over a period of weeks. 

Enhancing Recovery Beyond Nutrition Choices

Proper nutrition pairs well with recovery strategies to optimize performance. Giving your body every advantage is how to make the most of your athleticism. Juvent’s Micro-Impact Platform® complements your nutrition plan by promoting circulation and muscle recovery. Regular use only requires 20 minutes a day and can be done while working on a computer. May help active individuals manage fatigue and stiffness. It’s an easy way to ensure you maintain peak performance as part of a training routine.

Achieve Your Performance Goals

Achieving peak performance goes beyond training. It also comes down to fueling your body with the right foods for energy at the right times and prioritizing recovery. A diet tailored to your goals and recovery strategies, as well as including supportive devices like the Juvent’s Micro-Impact Platform, allow you to sustain energy, improve endurance, and maximize overall well-being. Whether you’re training for competition or simply striving for an active lifestyle. Making smart nutrition and recovery choices is how you will perform at your best for the next event.

FDA Disclosure

In the US, the Juvent device is considered investigational for the treatment of osteoporosis or improvement/maintenance of bone mineral density and our claims have not been reviewed or cleared by the FDA to treat any disease or condition. (2) Calculated over the 20+ year expected life of a Juvent. The JUVENT® Micro-Impact Platform® is Registered as a Class I medical device for exercise and rehabilitation. JUVENT products are covered by the following issued patents, pending patents and their foreign equivalents: 6,843,776 6,884,2277,094211 7,207,954 7,207,955 7,985,191 8,114,036 11/369,611 11/486,538. Juvent, Dynamic Motion Therapy, Micro-Impact Platform, and the symbol are Registered trademarks of Regenerative Technologies Corporation.