All three provide energy, but carbohydrates are the preferred energy source for physical activity. It takes at least 20 hours after demanding exercise to restore muscle energy, provided 600 grams of carbohydrates are consumed each day. A high carbohydrate diet can help you maintain energy. Fruits are also loaded with carbohydrates. During training, consume more than four servings of these food groups daily.
Water intake is vital.
You should consume up to four quarts of water daily. Substances such as alcohol, caffeine, and tobacco increase your body's need for water. Consumed in excess, these substances will harm your body and hinder your performance. Vitamin supplements have not been proven effective. If you are eating a well-balanced diet, vitamin supplements should not be necessary.