Nutrition for Performance
Food = Fuel for Improvement. What you eat shows up in how you perform.
Training is only half the equation. Nutrition powers your progress. Fuel correctly, recover faster, and build your 1% every day.
Before Competition
- Eat 2–3 hours before competing
- Focus on carbs for energy (rice, pasta, fruit)
- Keep it light, familiar, and easy to digest
- Hydrate consistently before your event
Proper fuel = better performance output
Recovery Meals
- Eat within 30–60 minutes post-workout
- Combine protein + carbs (chicken & rice, smoothie)
- Refuel muscles and restore energy
- Don’t skip meals after hard training
Recover better = train better tomorrow
Hydration Habits
- Drink water throughout the day — not just at practice
- Monitor urine color (light = hydrated)
- Add electrolytes during intense sessions
- Start meets already hydrated
Hydration = endurance, focus, and power
Every meal is a chance to get 1% better.
Track Your Fuel