Whether you’re training regularly, aiming to build strength or simply trying to feel more energised, the way you eat plays a major role in how well your body performs. Nutrition affects everything from muscle function and endurance to recovery and immunity.
While many people assume that performance nutrition means loading up on protein or eating large amounts of carbohydrates, the real key lies in balancing whole foods, plant-based proteins and nutrient-rich vegetables. These choices support steady energy, better recovery and long-term athletic health.
A colourful, well-rounded diet can help your body perform at its best, whether you’re doing a long run, lifting weights or managing a busy day!
Your body relies on a mix of protein, carbohydrates and micronutrients to produce energy, build muscle and recover. Focusing on whole foods helps keep this system running smoothly. You should:
1. Choose protein wisely
Most people need around 0.8g of protein per kilogram of body weight, while elite athletes training intensely may need up to 1.3g/kg. Plant-based proteins such as beans, peas, whole grains and spirulina offer amino acids alongside fibre and nutrients. If you prefer animal protein, choose lean options like eggs or seafood.
2. Fuel with complex carbohydrates
Carbohydrates are essential for endurance, especially for runners, cyclists and triathletes. Instead of relying on refined carbs, choose complex carbohydrates such as beans, root vegetables and whole grains. These not only replenish glycogen stores but also provide vitamins, minerals and phytonutrients that support recovery.
3. Eat the rainbow
Antioxidants and phytonutrients found in colourful fruits and vegetables help reduce oxidative stress caused by intense exercise. Include a variety of colours like greens, reds, yellows, purples and orange to support heart health, immunity and overall performance.
This hearty, plant-forward meal combines protein-rich beans, antioxidant-packed vegetables and slow-digesting whole grains, making it ideal for steady energy and post-exercise recovery.
1. Roasted vegetables
Ingredients:
- 300g carrots
- 300g broccoli
- 200g cherry tomatoes
- 1 tsp salt
- 1 tbsp olive oil
Cut carrots and broccoli into bite-sized pieces and place on a roasting tray. Season with olive oil and salt, and roast at 180°C for 15 minutes.
2. Bean curry
Ingredients:
- 300g carrots
- 300g broccoli
- 200g cherry tomatoes
- 1 tsp salt
- 1 tbsp olive oil
Blend red onions, ginger and garlic with olive oil into a paste. Sauté the paste over medium heat for 3 minutes until fragrant, and add chopped French beans, haricot beans and chickpeas. Add water and season with salt if needed.
3. Red cargo rice
Ingredients:
- 100g red cargo rice
- 200ml water
Rinse and wash the rice. Use a 2:1 water-to-rice ratio and cook in a rice cooker for about 45 minutes.
Tip: You can find these fresh ingredients easily on FairPrice Online.
A balanced, nutrient-rich diet supports strength, endurance and recovery. Whole grains, colourful vegetables and plant-based proteins provide steady energy and help your body work at its best, while protein-related supplements can offer additional support for meeting daily nutrient needs when food alone is not enough.
Need more help? FairPrice Online offers a range of sports nutrition essentials and protein supplements to fuel your energy. You can also stop by a nearby Unity outlet to find more performance support products or speak with a friendly pharmacist for personalised help!
