• Ensure daily consumption meets recommendations
  
  
• Supplementation may be necessary for B12 (for vegans) or Vitamin D/Iron (for deficiencies)
  
  
• Pair iron-rich foods with Vitamin C to enhance absorption

• Protein: Aim for 1.2–2.0 g/kg of body weight per day. Consume slow-digesting protein (casein) before sleep for overnight repair

• Carbs: Aim for 3–6 g/kg of body weight per day. Adjust based on training intensity (Endurance needs more carbs)

• Fats: Aim for 20–35% of total calories, focusing on unsaturated fats

Vitamin C

• Citrus fruits, bell peppers, strawberries (500–1,000 mg/day)
  
  

Vitamin D

• Fatty fish, fortified dairy, sunlight (1,000–2,000 IU daily)

Zinc

• Shellfish, meat, legumes, nuts (15–30 mg/day)
  
  

Magnesium

• Leafy greens, nuts, seeds (300–400 mg/day)
  
  

Iron

• Lentils, spinach (with Vitamin C source)
• Consume iron-rich foods with Vitamin C to enhance absorption

Calcium

• 1,000-1,200 mg per day (especially for bone health)

Protein

• Lean meats, fish, eggs, dairy, legumes, tofu, quinoa
• Aim for 1.2-2.0 g/kg/day for endurance/hybrid, up to 2.0-2.5 g/kg/day for strength athletes

Carbohydrates

• Whole grains, fruits, vegetables, potatoes
• 3-6 g/kg/day (strength/low-intensity) up to 6-12 g/kg/day (endurance/high-intensity)

Fats

• Avocados, nuts, seeds, olive oil, fatty fish
• Maintain 20-35% of total calories