Fuel your body for everyday performance

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Fuel your body for everyday performance

Breakfast powers your day and sets the pace for success.

In the morning, your body and brain need a balance of:

  • Lean protein
  • Carbohydrates
  • Healthy fats
  • Vitamins
  • Minerals
  • Antioxidants
  • Fluids

Performance tip

Greek yogurt parfait with oats, flaxseed and fresh berries.

Snacking provides a steady flow of energy to sustain high performance.

Throughout the day your body needs:

  • Lean protein
  • Carbohydrates
  • Healthy fats
  • Fruits — pair with a lean protein or healthy fat to increase nutrient density
  • Vegetables — pair with a lean protein or healthy fat to increase nutrient density

Performance tip

On the go — Trail mix with fruits, nuts and seeds.

In the fridge — Hard-boiled eggs, fruits and vegetables.

Prepare and recover from a workout using good nutrition.

Fuel up and hydrate pre-workout with:

  • Carbohydrate
  • Water

Refuel, rebuild and rehydrate immediately post-workout with:

  • Carbohydrates
  • Protein; aim for 15-30g
  • Fluids; 20-24 oz. for every pound lost during training

Performance tip

Per-workout — granola bar, or banana, and water.

Post-workout — 8-10 oz. low-fat chocolate milk.

Mayo Clinic
Improved performance for every body.

Mayo Clinic Sports Medicine has partnered with the experts at EXOS to create healthier, more fulfilling lives for athletes, students and professionals. As pioneers in human performance, EXOS focuses on its four pillars of Mindset, Nutrition, Movement and Recovery to help improve your performance on the field, at work and in everyday life.

To schedule an appointment, visit SportsMedicine.MayoClinic.org or call 612-313-0520.

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