Training athletes should consume .66 oz. of H2O for every pound of body weight. A diet that supports healing, repair and growth is 5 small, balanced, well chewed meals a day.
Whey protein is an excellent way to add protein without adding fat and carbohydrate.
Soy protein isolates have many anti-aging and cancer inhibiting effects. Lots of low starch fruits and vegetables adds anti-oxidants. Those who exercise and train need extra amounts. Adding creatine, an important amino acid for muscle energy, improves muscle size, anaerobic endurance, reaction time and speed. Loading with 10 to 20 grams for a week, then cutting to 3 to 10 grams a day, is the best pattern, being sure to take with lots of carbohydrates, like fruit juice to maximize muscle uptake.