Carbohydrates—50–60 percent of total calories
10–20 percent simple—fruits, most vegetables, and any special "treats"
40–50 percent complex—whole grains, legumes, starchy vegetables
Proteins—15–20 percent (maximum 25 percent)
animal—fish, poultry, meats, eggs, dairy
vegetable—nuts, seeds, legumes
Fats—25–30 percent
saturated—meats, eggs, dairy products
unsaturated (more than half)—nuts, seeds, vegetable oils, avocado

In addition to water, extra minerals must be replaced. These can be added to the water or replaced with food consumed following exercise. Prepared fluid-replacement drinks are good in concept, but many contain chemicals and are overly sweet. For fluid replacement, it is best to avoid sugary drinks or even lots of fruit juices. Diluted fruit juices with minerals would be helpful. I use a vitamin C powder with calcium, magnesium, and potassium designed by Allergy Research Company/Nutricology, sometimes adding some powdered amino acids.

For long events, a little sweet liquid, such as fruit juice, can be added to the water to provide some calories and energy. Water should be drunk in the couple of hours before an event to rehydrate the tissues and then, if there is extended competition or workout, sipped throughout the activity. No colas, caffeine, or alcohol should be consumed prior to or during a race or any exercise. Salt tablets are also best avoided.

Nutritional supplements are often helpful in improving athletic performance. A good-quality, high level multivitamin/mineral is crucial, one whose total daily dosage is contained in 3–6 capsules or tablets; this is best taken several times daily to ensure regular availability. Many B vitamins, such as thiamine, riboflavin, niacin, and pantothenic acid, are lost more rapidly with exercise and need more replacement.

Minerals are of major importance, as many are eliminated and need replacement to prevent muscle cramping, reduced cellular support, and other weakened physiological functions. Potassium chloride is lost during exercise through sweat. It is an important electrolyte for nerve conduction and muscle and heart function and is often useful in preventing spasms. Extra potassium, about 100–200 mg., is helpful after periods of exercise, along with potassium-rich foods eaten throughout the day. Calcium and magnesium are also important, a bit more so for women than for men. The calcium-magnesium cellular exchange supports muscle contraction and relaxation, nerve conductivity, cellular and bone strength, and delivery of oxygen to the muscles. From 600–1,000 mg. of calcium and 400-600 mg. of magnesium daily (above the diet) in two portions is suggested. Taking these supplements after exercise and before bed is the minimum. Iron is especially needed by women to maintain the red blood cells’ hemoglobin to carry oxygen; iron is also part of the muscle protein myoglobin. Without enough iron, energy and endurance are usually poor, which is not promising for athletic performance. Chromium is also lost in higher amounts during exercise; at least 200 mcg. are needed daily to help prevent or reduce any risk of sugar metabolism problems.