Infographic: Fuel your body for everyday performance


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