The human body is quite complex. There are a lot of reactions and processes that go into it and there are some basics that you need to know for better and improved performance.

If you are looking for some nutrition basics for improved performance, here are the top 5:


The balance between eating carbohydrates is a tricky domain because while some say that they are the foundation for a healthy eating plan, others say it is the main cause of obesity. While body builders are of the opinion that carbohydrates lead to fat accumulation, endurance athletes say it is the main ingredient for a winning performance.

It is a common opinion that carbohydrates make a big difference and should make up 50 percent of your diet. Carbohydrates are of different types, namely sugars, alcohols, starches and more. For a better and improved performance, carbohydrates should make up 45-65 percent of your daily intake. Thus, you should have at least 130 carbohydrates per day as it is the minimum requirement for healthy adults.


When people hear the term fats, they think of it as something associated with chronic diseases, cancer and others such as heart disease. This is absolutely wrong as fat should be a part of your diet but the question is, what kind of fat are you consuming. There are two types of fats including unhealthy fats and healthy fats. Unhealthy fats are saturated and trans fats and healthy fats are mono-saturated and polyunsaturated fats.

It is recommended to take 20-35 percent of fat in your daily calories. This amount of fat will prevent unwanted weight gain and reduce health risks. Fat is an important part of your diet and will lead to improved performance.


Minerals have outstanding benefits for the human body. They are found in relatively small amounts and are of utmost importance for a healthy functioning and well-being. Minerals will improve your daily performance and will lead you to become fitter and better than before.

Minerals perform a lot of functions in the body. They are the building blocks for tissues, they regulate the metabolic functions and help the body maintain water balance and acid-base. There are some minerals that positively affect the exercise performance as well.

There are some minerals better than others. These include calcium, phosphorus, magnesium, potassium, and sodium. On the other hand, certain micro minerals are also good for your health. These include iron, copper, zinc, selenium, and zinc. The whole idea is that minerals contribute to improved performance, health, and overall well-being and should be the main component in your diet.


Did somebody say “Paleo”? 🙂

You were probably waiting for this one and we brought it up. Proteins are an important source for the human body. It is the major compound in most enzymes. Proteins contain amino acids and have incredible benefits for your health. Without protein, you honestly and really cannot perform well. Some of the most common types of proteins that should be in your diet are alanine, glycine, serine, glutamine, glutamic acid, only to name a few.

Hydrate or Die!

Everyone knows you need water to live, but do you know the right amount for optimum performance? According to Mayo Clinic,

“Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water.

So how much fluid does the average, healthy adult living in a temperate climate need? The Institute of Medicine determined that an adequate intake (AI) for men is roughly about 13 cups (3 liters) of total beverages a day. The AI for women is about 9 cups (2.2 liters) of total beverages a day.”

And the above doesn’t take into account the water you sweat out during a nasty WOD! Make sure you take the above as a baseline and increase both water and sodium intakes to compensate for the sweat angels you leave all over the box.

Carbs, fats, minerals, proteins, and of course hydration, are all the basics of nutrition and are integral for an improved performance.