uncooked whole nuts, seeds, grains, fruits, and vegetables provides the high carbohydrate content to fuel your body through training sessions and competition.Strength and endurance athletes both have increased protein needs.1 Protein, composed of chains of molecules called amino acids, plays an important role in the building, maintenance, and repair of the tissues of the body, including muscle. There are 20 different amino acids in the foods we eat, but our body can make only 11 of them. The 9 essential amino acids which cannot be produced by the body must be obtained from the diet. A diet based on a variety of grains, legumes, and vegetables easily provides all of the essential amino acids. It was once thought that various plant foods had to be eaten together to get their full protein value, a method known as "protein combining" or "complementing." We now know that intentional combining is not necessary to obtain all of the essential amino acids.9 Protein should come from plant sources, rather than meat, dairy products, and eggs, which are devoid of fiber and complex carbohydrates. Remember, it is also important to maintain optimal hydration status for peak performance and to prevent injury. Dehydration, defined as body weight loss of 1 percent or more due to fluid loss, results in a number of symptoms including headache, fatigue, heat intolerance, and dark urine with a strong odor. More serious effects include heat cramps, heat exhaustion, and heat stroke. By maintaining a regular fluid schedule of at least eight 8-ounce glasses of water per day, these symptoms are easily prevented.12Fluid needs increase with exercise. Additionally, participating in activity at high altitudes, low humidity, and high temperatures can also increase fluid needs.12 The following guidelines, endorsed by the American College of Sports Medicine, can help you stay hydrated:13Two hours before exercise: Drink 17 ounces (or about 2 cups) of fluid. During exercise: Drink 4 to 8 ounces (or about 1/2 to 1 cup) of fluid every 15 to 20 minutes. After exercise: Drink 16 to 20 ounces (or about 2 to 212 cups) of fluid for every pound lost during exercise; weighing yourself before and after exercise can help you determine your fluid loss. Water is ideal as a fluid replacer, particularly for activities lasting less than one hour. Sports drinks have become popular for activities lasting more than 60 to 90 minutes, since they contain carbohydrates and electrolytes. However, they also contain dead p[rocessed ingredients, and tons of processed white sugar. Fortunately, electrolytes and carbohydrates can be easily ingested through uncooked food. The healthy digestive system of an athlete who eats mostly whole, raw vegan foods can quickly and easily assimilate everything needed following a training session or event. The sports diet must be as carefully planned as the training regimen. A raw vegetarian diet, emphasizing consumption of a variety of foods is an optimal sports diet for both performance and health. By choosing generous servings of these foods with a focus on variety and wholesomeness, your body will reap the benefits.Soaked/Sprouted Nuts & Grains: These are rich in complex carbohydrate,