1) Drink at least ½ your body weight in ounces of water each day (ex 200lb athlete should consume 100oz of water each day). Dehydration, of even 1-2%, can have a huge impact on fatigue and sports performance.
2) Consume 50-75% of body weight in grams of protein each day. Distance athletes (cross country, distance swimmers, etc.) need less, power athletes (football, volleyball, etc.) need more. Focus on high quality proteins such as chicken, fish, beef, eggs, and milk.
3) Consume a high quality meal 1-2 hours prior to training and competition. Roughly, 25% protein, 25% fat, and 50% carbohydrates.
4) Consume a high quality meal after training and competition (ideally, within an hour). Use a 3 to 1 ratio of carbohydrates to protein – 45-75 grams of carbohydrates, 15-25 grams of protein.
5) Don’t forget about vitamins and minerals (up to 1/3 of female athletes are iron deficient). Eat a wide array of fruits and vegetables each day and/or consume a daily multivitamin.