Nutrition basics for life and training

Nutrition is always a hot topic. New fad diets and gimmicks keep drawing attention, each promising some new wonder diet or product that will make you feel better, stronger, faster, leaner — and yes, happier. Fads tend to hover at the extremes, but when it comes to nutrition, the sensible middle is where the evidence lives.

Here are some basic nutrition principles that hold up — for everyday life and for training:

Eat mostly whole foods. Vegetables, fruits, whole grains, legumes, nuts, dairy or its alternatives, and protein from sources you trust should form the bulk of your plate. The less a food resembles its original form, the more skeptical you should be of its health claims.

Hydrate deliberately. Most people under-drink water, especially when training. Thirst is a lagging indicator — by the time you feel it, you are already behind. Keep water within reach and sip through the day.

Time your fuel around training. A light meal or snack with some carbohydrates a couple of hours before exercise, and a balanced meal with protein afterward, will serve most people better than any supplement.

Respect sleep and recovery. Food cannot compensate for chronic sleep debt. Muscles adapt and repair during rest, and appetite regulation breaks down when you are exhausted.

Be consistent, not perfect. One good meal changes nothing; one bad one either. The boring habits you can repeat daily beat the spectacular diet you abandon in a week.

These are general principles, not prescriptions — if you have a medical condition, a registered dietitian or your doctor can tailor them to you. But for most people, most of the time, the basics are the basics for a reason: they work.

Nutrition is always a hot topic, and new fad diets and gimmicks continue to draw attention and peak interest. There is always some new wonder diet or product that is supposed to make you feel better, stronger, faster, leaner and yes, happier. Fads tend to hover on the extreme, but I prefer the middle in when it comes to nutrition.

The following are some basic nutrition tips that I