Sports drinks are a better option for higher intensity exercise lasting 60 minutes or more. Eating breakfast helps you fuel up your muscles and get your body ready for a busy active day. Fueling up early in the day means you ll be ready for your afternoon or evening workout instead of running on fumes. Refuel after your workouts. Eating carbohydrates after hard exercise keeps you from feeling chronically fatigued and gets you ready for exercise and activity the next day.
Carbohydrates are the preferred fuel of the muscles.
Get a variety of carbohydrates at each meal or snack. Choose lean protein to repair and strengthen muscles. An easy calculation for athletes is .5-.8 grams of protein per pound of body weight. FAT Moderation is the key here. Generally, if you are eating a balanced diet with a variety of different foods your fat intake will be just about right.