Nutrition forms the foundation for physical performance; it provides the fuel for biologic work and the chemicals for extracting and using food’s potential energy. Nutrition also serves as the source of essential elements and building blocks for preserving lean body mass, synthesizing new tissue, optimizing skeletal structure, repairing existing cells, maximizing oxygen transport and use, maintaining optimal fluid and electrolyte balance, and regulating all metabolic processes. Good nutrition includes recognizing individual needs for and tolerances of specific nutrients, and the role of synergism in planning an individual nutrition program.

To be active and healthy, your must consume large amounts of high quality nutrition each day and train like you never trained before. Increases in lean body mass (primarily muscle and water) normally accompany strength training. To become strong, you must constantly overload your muscles, doing progressively heavier and longer workouts. Your diet should also provide adequate amounts of nutrition, which is absolutely essential to promote the development of health and well-being.

A healthy, high nutrition diet required for strength and endurance is one in which approximately 60% of the nutrition comes from complex carbohydrates (not refined sugar) and 20% comes from un-saturated essential fatty acids (good fats). Foods high in complex carbohydrates such as whole grains and cereals, coarse breads, brown rice, and potatoes (with the skin) provide lots of vitamins minerals and fiber, providing they were organically grown.

Furthermore, with at least 20% (or more) or the nutrition coming from protein sources, adequate amino acids (from the digestion of protein) are available for muscle growth  and maintenance requirements. Consuming adequate amounts of amino acids (from protein) provides the body with the building blocks for muscle tissue synthesis and growth.

Many athletes with high nutritional needs  find it difficult and inconvenient to eat a very high nutritious diet for building strength solely by adding more regular foods to their diet. Studies indicate that athletes can supplement their diets with high nutritional supplements and increase strength and endurance and reduce percent body fat. This can be easily achieved by spreading our nutrition consumption which ensures  proper digestion and optimal energy levels and continues availability of amino acids for  body protein synthesis and recovery from workouts and competition.

As many as 250,000 deaths per year in the United States have been attributed to a lack of regular physical activity. Good epidemiologic evidence demonstrates that physical activity reduces the risk of many diseases, including heart disease, hypertension, cancer, osteoporosis, and diabetes mellitus. Physiologic evidence shows that physical activity improves many biological measures associated with health and psychological functioning. Regular physical activity and musculoskeletal fitness are important in the maintenance of healthy independent living as people grow older.