All Mercy services are open. See safe options for care and the latest COVID-19 vaccine information.
To perform at your peak, you need to give your body the fuel it needs to exercise and to recover. Nutrition is like training – you have to start early. If you don’t give your body the food and drink it needs every day, catching up before a big game or big workout can be difficult. Here’s how you can prevent fatigue and hunger, and maintain your energy and focus with proper nutrition.
Start each day with a balanced breakfast
Establish an eating pattern
Eat 2-3 pieces of fruit and at least 4 servings of vegetables daily
Not all carbs are bad— choose smart carbohydrates
Protect your body with healthy fats
Build your body with lean proteins
Say no to junk food
Don’t wait until the last minute
Eat carbohydrates to give you the energy you need to perform
Nutrition is critical to the recovery process after a big workout. A good post-workout meal will restore your energy level and provide the building blocks your body needs to rebuild muscle.