Infographic: Fuel your body for everyday performance Share Facebook TwitterWeChatWeChatClose Weibo Print details Hide Text Fuel your body for everyday performance Breakfast powers your day and sets the pace for success. In the morning, your body and brain need a balance of: Lean protein Carbohydrates Healthy fats Vitamins Minerals Antioxidants Fluids Performance Tip Greek yogurt parfait with oats, flaxseed, and fresh berries Snacking provides a steady flow of energy to sustain high performance. Throughout the day, your body needs: Lean protein Carbohydrates Healthy fats Fruits* Vegetables* *Pair with a lean protein or healthy fat to increase nutrient density Performance Tip On the go – Trail mix with fruits, nuts and seeds In the fridge – Hard-boiled eggs, fruits and vegetables Prepare and recover from a workout using good nutrition. Fuel up and hydrate pre-workout with: Carbohydrates Water Refuel, rebuild and rehydrate immediately post-workout with: Carbohydrates Fluids; 20-24 oz. for every pound lost during training Protein: aim for 15-30g Performance Tip Pre-workout – Granola bar, or banana, and water Post-workout – 8-10 oz. low-fat chocolate milk IFG-20456496