Proper nutrition is the foundation of athletic achievement. It provides the body with the energy needed for training and competition, promotes recovery after physical exertion, and strengthens health. It’s important to maintain a balance of macronutrients: proteins are necessary for muscle growth and repair, carbohydrates are the main source of energy, and fats are involved in hormonal metabolism and vitamin absorption.

Regular meals help maintain stable energy levels and prevent overeating. Water is essential for thermoregulation and maintaining electrolyte balance. Vitamins and minerals are involved in all biochemical processes in the body. The meal plan should consider the type of sport, training intensity, and individual body characteristics.

A sample menu might include oatmeal with fruits and nuts, eggs for breakfast, chicken breast with buckwheat and vegetable salad for lunch, fish with baked vegetables for dinner, and fruits, yogurt, and nuts as snacks. Avoid fast food, sugary sodas, and other unhealthy foods. Consult a nutritionist to create an individualized meal plan. Maintain a sleep and rest schedule. Proper nutrition is an investment in your health and athletic achievements.