1. Keep hydrated.
Drink eight glasses of water per day, and make sure to keep drinking while exercising.
2. Decrease or eliminate junk food.
It supplies empty calories, excess fat and sodium, sugar and food additives.
3. Feed your muscles.
They need energy to work, and their main energy source is glycogen. Carbohydrates are your best source of glycogen.
4. Eat 5 to 6 grams of carbohydrates per kilogram of body weight
To supply adequate glycogen to muscles.
5. Choose healthy sources of carbohydrates.
Eat fruits, salads, pasta, cereals and whole-grain breads. They not only provide carbohydrates, but are packed with fibres, vitamins and minerals.
6. Check with a professional trainer or nutritionist to assess whether you need extra protein.
If you are training vigorously, extra protein may be worth considering. The added amount is usually small, even for professional athletes.
7. Eat a healthy, well-balanced diet
The USDA's (United States Department of Agriculture) Food Guide Pyramid suggests three to five servings of vegetables and two to four servings of fruit every day.
8. Make sure to get fat in your diet.
Even if you are on a weight loss program, polyunsaturated and monounsaturated fats are better for you than saturated. The recommended amount is no more than 30 percent of your total intake of calories.
Disclaimer: You are advised to consult your nutritionist who will advice you depending upon your health and medical condition prior to following a diet. The tips are purely of advisory nature.