Staying hydrated is paramount. Dehydration can lead to reduced endurance, muscle cramps, and diminished cognitive function. Drink water consistently throughout the day and replenish fluids lost during exercise.

Carbohydrates are your body's primary energy source. Athletes should include complex carbohydrates like whole grains, fruits, and vegetables in their diet. These provide a steady release of energy for sustained performance.

Protein is essential for muscle repair and growth. Include lean sources like chicken, turkey, fish, lean beef, and plant-based options like beans and tofu in your diet. Athletes often need more protein than sedentary individuals. 

Healthy fats support overall health and can be a source of energy during prolonged exercise. Include sources like avocados, nuts, seeds, and olive oil in your diet.

While a well-rounded diet should provide most nutrients, some athletes benefit from supplements (buy testosterone cypionate online). Consult a healthcare professional or nutritionist before adding supplements to your routine.

Lastly, pay attention to your body's signals. If you're hungry, eat. If you're thirsty, drink. Everyone's nutritional needs are different, so adjust your diet to match your specific requirements and training intensity.