Protein is a superstar with multiple roles in the body. It repairs and builds tissue, amps up muscle protein synthesis, and provides the essential building blocks for bones and skin. And here's the bonus: protein also helps keep you feeling fuller for longer after a meal.

These beverages promise to enhance endurance, keep you hydrated, and propel you to new athletic heights. But with so many options out there, it's natural to have questions.

You might have heard some quirky remedies like pickle juice or mustard packets being the holy grail for muscle cramps. Learn the nutrition strategies to help you prevent those muscle cramps and keep you on top of your game.

To avoid this digestive chaos 30-60 minutes before high-intensity or endurance exercise, keep your pre-workout food choices low or moderate in fat, fiber, and protein. The logic is simple: these nutrients take longer to digest and won't provide quick energy for optimal performance.

To prevent illness and recover from injuries, athletes should include proper nutrition in their plan.

As an athlete trains or competes, fluids are lost through sweat and breathing, causing an increased risk of fatigue and exhaustion, decreased mental acuity, poor concentration, and a higher risk of injury.