Fuel Your Fitness: 8 Food Rules and an Adaptogen Boost for Athletes

Whether you're a seasoned marathoner or a weekend warrior, proper nutrition is the cornerstone of athletic performance and overall health. In our recent podcast, Chase Jackson, the Super Athlete Head Coach , dives into 8 essential food rules and the must have adaptogen to optimize athletic performance.

Ditch the Detrimental:

The first step is eliminating inflammatory foods that can hinder your progress. Sugar, refined flour, and seed oils top the list. They contribute to weight gain, blood sugar imbalances, and even chronic health conditions.

Prioritize Protein:

Provide your muscles with the building blocks for repair and growth by ingesting at least 50 grams of protein by lunch for women and 75 grams for men. This can come from lean meats, fish, eggs, or plant-based sources like beans and lentils.

Embrace Healthy Fats:

Contrary to popular belief, saturated fats from quality sources like grass-fed beef and butter offer benefits for heart health, immunity, and cognition. Don't be afraid to incorporate them into your diet in moderation.

Carb Consciousness:

While carbs provide energy, overconsumption can lead to blood sugar fluctuations and fatigue. Minimize your intake and opt for complex carbohydrates like whole grains, fruits, and vegetables.

Omega-3 Advantage:

Don't forget the power of Omega-3 fatty acids! They play a crucial role in cognitive function, recovery, and reducing inflammation. Include fatty fish like salmon or sardines in your diet, or consider supplementation.

Breakfast of Champions:

Start your day with a protein and nut-based breakfast to activate neurotransmitters, provide sustained energy, and keep you feeling full throughout the morning. Think eggs with avocado toast or a smoothie with almond butter and spinach.

Adaptogen Ally:

Chase highlights Rhodiola, an herb known for its stress-reducing, fatigue-fighting, and work capacity-enhancing properties. It can also improve cognitive function and mood. Consider incorporating it into your routine under your doctor's guidance.

Beyond Food:

Remember, optimal performance extends beyond your plate. Prioritize quality sleep and regular exercise for a holistic approach to health and fitness.


This is a general overview, and individual needs may vary. It's crucial to consult with a registered dietitian or healthcare professional to create a personalized plan that aligns with your specific goals and any underlying health conditions.

Ready to fuel your fitness journey? Embrace these food rules, consider incorporating Rhodiola, and prioritize a healthy lifestyle for peak performance and overall well-being!

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