No matter how much time you spend in the gym, on the trail or in the yoga studio, you can’t outwork a poor diet. What you eat should be designed to make you powerful, lean, healthy and resilient, giving your body and mind the best chance to thrive and grow stronger every day. As you explore the nutrition options outlined here, keep in mind:

  • CALORIES MATTER – to lose fat, you need a caloric deficit; to gain muscle, you need a caloric surplus.
  • FOOD CHOICES MATTER – where possible, choose whole foods with no or minimal processing. Whole foods include fresh vegetables and fruits, and fresh beef, pork, poultry and fish.
  • KNOW YOUR MACROS – learn the protein, fat and carbohydrate content of food, and understand how much of each you need.
  • GET YOUR MICROS – micronutrients (vitamins and minerals) are essential and eating a variety of unprocessed whole foods is the best way to get what your body needs.
  • CONSIDER WHEN TO EAT – your goals may influence meal frequency and timing.
  • AVOID FAD DIETS – popular programs like Paleo, Keto, and Zone diets work well for some, but beware claims of rapid weight loss or other dramatic changes from a diet – if it sounds too good to be true, it almost certainly is.
  • CONSIDER SUPPLEMENTATION – unprocessed whole foods are the best way to get everything your body needs, but some supplements can be a useful addition.
  • HYDRATION MATTERS – your body needs plenty of water but avoid sweet drinks like soda and juice (even diet or low-calorie drinks).


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