Maximizing Performance: A Guide to Nutrition for Athletic Performance

 A man is seated on the ground, fastening his athletic and running shoes.

Athletic performance and nutrition are intrinsically linked. While most people just starting out on their athletic journey think that training hard is the most important part of becoming a competitive athlete, nutrition plays a key role and without the correct knowledge and education, someone is unlikely to succeed in ambitious athletic goals.

Nutrition is crucial for athletic performance because it provides the fuel, nutrients, and hydration needed to optimize energy levels, support muscle function, enhance recovery, and maintain your overall health while reaching your goals. 

Proper nutrition ensures that athletes have the physical and mental stamina required for training and competition and promotes long-term success by reducing the risk of injury so you can be your best performer without compromise.

Let’s take a closer look at the different aspects of nutrition when it comes to athletic performance, and what you need to bear in mind.

Macronutrients: The Big Picture of Athletic Performance and Nutrition

Macronutrients make up your caloric intake including proteins, carbohydrates, and fats. While most people need 1500-2000 calories a day, it can be significantly more for athletes.

The Importance of Carbohydrates for Athletes

Carbs are the body’s primary source of energy and are what will get you through those grueling workouts, performances, and competitions. They help you maintain endurance and prevent fatigue. 

Carbohydrates should come from complex sources like whole grains, fruits, and vegetables to provide sustained energy for sports performance nutrition.

Why Athletes Need Ample Protein

Adequate protein intake is critical for athletic performance and nutrition. Protein sources should include lean meats, poultry, fish, dairy products, and plant-based options like legumes and tofu because they are low in fat but high in protein. Those who go through strenuous training and sports will likely struggle to meet their protein needs while staying within their calorie limits, which makes protein supplements, like our RevitaPro, essential.

Proteins are essential not just for muscle repair, but for growth, making them crucial for athletes aiming to build and maintain lean muscle mass. They also play roles in immune function, enzyme production, and hormone regulation, which are all important for your overall health and recovery.

Where Do Fats Come in?

Fats serve as another energy source, particularly during low-intensity, long-duration activities like endurance events. They’re necessary for the absorption of fat-soluble vitamins (A, D, E, and K) and support various bodily functions. 

What Should an Overall Diet Look Like in Terms of Macronutrients?

A plate of balanced and nourishing food ideal for athletic performance and nutrition


Your ideal diet for athletic performance and nutrition will depend on your goals and your body, but most athletes will have a diet that looks something like this:

  • Carbs: 50-60% of diet
  • Fats: 20-30% of diet
  • Protein: Around 1 gram of protein per pound of lean body mass

Again, this is extremely specific to each individual athlete, and if you’re not sure what’s best for you, consulting a nutritionist who’s experienced with your goals will be of valuable help. Sports performance and nutrition is very individual to each person. 

Athletic Performance and Nutrition: Why You Need Micronutrients Too

It’s not just macronutrients that make up an athlete’s diet. Micronutrients are also essential to achieving goals and giving the body the necessary tools to not only perform well, but to recover.

Micronutrients, as the name suggests, come in much smaller quantities but they are by no means any less essential. One could argue that they’re even more important, as they don’t provide energy, but are critical to the basic functioning of the body.

The Importance of Vitamins

The first main category of micronutrients is vitamins, organic compounds that the body needs in small amounts to perform various functions. They are broken down into two categories: water-soluble vitamins (B1, B2, B3, B6, B12, folic acid) which need to be consumed regularly through the diet, and fat-soluble vitamins that are stored in the body (A, D, E, and K).

Our NeurOn product is a great source of three water-soluble vitamins, helping you to keep up with muscle control, sleep, and cognition: all essential for athletic performance and nutrition.

Speaking of essential, amino acids are micronutrients that specifically aid in muscle repair and growth. While it is present in protein sources, to make sure you get enough of every essential amino acid, our Amino Matrix is specifically designed to give your muscle every essential acid it needs to spur muscle recovery and development.

Minerals and Their Role

The other main group of micronutrients is minerals. These are inorganic elements that the body requires in small amounts to perform various functions. 

Major minerals are needed in big quantities and play essential roles in maintaining fluid balance, bone health, nerve function, and more. They include calcium, phosphorus, magnesium, potassium, sodium, and chloride.

Trace minerals are critical for enzyme support and immune system functions, but not as much of them is required. They include iron, zinc, copper, selenium, iodine, and manganese.

Getting Micronutrients Through Supplements for Sports Performance and Nutrition

Many people won’t be able to get all of the necessary micronutrients through their diet and will instead turn to supplements. While this is a perfectly healthy way to get micronutrients, it can also come with unexpected consequences if you don’t do the proper research in your athletic performance and nutrition journey.

clean nutrition supplement capsules

It’s critical to look for clean supplements. Clean supplements don’t include artificial flavors or sweeteners and only have the critical ingredients. They may not taste as good as some other supplements you’ll find on the market, but that’s because they work better. 

Optimum EFX Can Help You Meet Your Nutrition Goals

At Optimum EFX, we have a “Zero” promise. That means every product we produce comes with “Zero” banned substances and “Zero” artificial additives, and you can be confident that what we’re providing is formulated purely to meet your goals with no other intentions.

We initially started making our products for pro athletes and, because of their success, wanted to make them more accessible to those who were earlier in their journey. We can’t promise they’ll taste like candy, but we can promise they’ll work. If you’re someone who values long-term, sustainable results over a sweet taste, then we’re your ideal partner in nutrition.

Check out our wide range of products built to help athletic performance and nutrition goals, and contact us if you have any questions. We’ve done all of the work to provide certified and super-clean products, and all you have to do is trust us.

About Author

Ian Danney, founder of Optimum EFX, is a former Olympian who operates a strength and conditioning facility where he trains elite professional athletes. To ensure optimum results for his athletes, Ian required premium, clean and most importantly effective supplements that delivered on their promises. Finding none that met his high standards, in 2008, Ian used his biochemistry and human biology knowledge to create Optimum EFX to provide world-class athletes with the superior, efficacious supplementation they need in order to optimize performance. He also secured Informed Sport certifications for all Optimum EFX supplements to ensure that every ingredient in every product is  approved for use in professional and Olympic sports, as well as for all other fitness enthusiasts who want clean products.