To perform well in elite sports, you must train hard. But you can’t stop there. To make the most of your training, you need to eat right and take the right supplements. And for any of that to matter, you need to start with a healthy lifestyle. If you want to excel in your sport, start here.

 

How to Eat Healthy

Nutrition is a complex topic, so there is a lot to cover. Here is my advice on what to eat, when to eat, and where to eat (yes that includes fast food restaurants). This is how to eat healthy in your daily life.

My personal favorite post to start with would be How to Eat Healthy on a Budget.

Dieting is tough, especially with the availability of unhealthy processed foods. But if you just eliminate these foods from your diet, you'll be on your

Pizza could very well be the country's favorite food, but believe it or not, it can be one of the healthiest foods out there. Your

Once low carb diets got popular, and everyone waged war on sugar, they needed more ways to state that certain foods were to be avoided.

Have you been thinking about switching to a gluten-free diet, but you don't know how to pull it off? I mean, it can't work for

Unless you are blessed with genetics that let you eat fast food for every meal and still feel great, nutrition will play a vital role

What are some healthy meal ideas to eat on a daily basis to stay fit and trim? There are so many good foods out there

Oatmeal is a great breakfast for endurance athletes - you get healthy carbohydrates, and it keeps you feeling full. Here are delicious ways to sweeten

Should you eat a snack before exercise so you don't get light-headed? Despite the conflicting advice out there, I recommend eating a snack before and

Healthy food is not cheap. Natural, organic foods and premium supplements add up quickly! Here are 10 tips to have you eating healthy without breaking

 

Precision Nutrition

Check out the Precision Nutrition Eating System – a set of books and manuals – to discover exactly how to eat. Covers everything you need to know to design your own nutrition plan.

(To take it a step further, you could even become your own nutrition coach.)

 

Sports Nutrition Tips and Guides:

When the goal is to improve sports performance, things get even more detailed. Here are my guides on what to eat before, during, and after your workouts.

Jump right in to my sports nutrition guide for what to eat and drink to fuel your workouts.

The most important aspect to sports nutrition would have to be proper hydration. Poor food choices can get you in trouble, but inadequate hydration can

A common belief amongst endurance athletes is that we must constantly replenish our electrolyte stores while riding. If we run low on electrolytes, we might

Today's question is about maximizing cycling performance through a diet analysis and update... Coach Levi, First off I love reading your site and feel that

Energy gels are expensive - at least $0.99 each. And they're really just sugar. For casual rides, I recommend looking at these energy gel alternatives...

While most energy gels are practically the same thing, there are subtle differences with each one. Here is a quick comparison chart that shows nutrition

Wondering what to eat during a bike ride or race? Here is a complete guide to what to eat for each type of bike ride

Here is a guide to what to eat before and after a bike ride or race, along with example foods that you should eat. Also

While foods like Powerbars are great for hard rides and races, it's hard to get past the desire for "real" food. If there's a good

Being an endurance athlete, you probably consume energy bars, right? I know I do. They are full of carbs, electrolytes, and calories, and they are

An idea for what you can eat while riding your bike outside in freezing cold temperatures. It's not your typical energy bar...

 

Top-Rated Energy Bars, Gels, and Drinks:

Here are my thoughts on some of the most popular sports nutrition products from Powerbar, Hammer Nutrition, and other top names.

Energy Bars

Clif Bar was making good-tasting energy bars before it was cool. And they keep releasing fun new flavors. Unfortunately, they haven't made any big changes

Based on fruit, nut butters, and seeds, the Clif Fruit Smoothie Filled Energy Bar is basically a fruit smoothie in a bar. It's a Clif

The Epic Performance Bar contains all natural ingredients, but unlike most other products from Epic Provisions, these bars do not contain meat. They're just fruit,

GU enters the hot stroopwafel market with the GU Energy Stroopwafel. Gu says this is "a Dutch-style syrup waffle that acts like an energy gel,

Kashi bars sound healthy. But are Kashi granola bars healthy? Let's look at their bars. Let's answer the question today. (We have discussed Kashi cereals

This isn't just any waffle. It's a "Stroopwafel" like you find in the Netherlands, but it comes packaged like an energy bar. They have been

Very few energy bars contain just a handful of ingredients. Even fewer contain sweet potatoes. And fewer still contain beef and sweet potatoes. Needless to

While I readily consume highly-processed food substitutes while training and racing, I try to eat as naturally as possible under normal circumstances. Steel cut oats

Bonking is never fun. It hurts, and it usually means your ride is over. Bonk Breaker Energy Bars, on the other hand, will keep you

If I see something that says Larabar on it, I've gotta get my hands on it! Such was the case when I noticed something new

The Good Greens Bar. It sounds like a block of spinach and broccoli disguised as an energy bar, but (fortunately) that's not the case at

After years of writing about the latest and greatest new offerings in the energy bar world, I'm taking the time to point out the energy

Energy Gels

Did you ever wake up thinking, "boy I have too much energy for today!"? Me neither! And that's why I'm always happy to try an

GU Energy Chews take the great nutritional value and flavors of GU's gel lineup and form them into a gummy treat that gives you a

Not much really catches my attention anymore when it comes to energy drinks. You've got double or triple caffeine, miracle herbs, superfruit juices, and various

No matter how many fancy new products come out that try to reinvent the wheel (with the wheel in this case being energy gels, not

While I readily consume highly-processed food substitutes while training and racing, I try to eat as naturally as possible under normal circumstances. Steel cut oats

Clif Shot energy gel has been around for years, but in late 2010, Clif revamped the gel and totally changed up the formula. Is the

If you haven't yet considered switching from energy gels to energy chews, you are missing out on some cool products! I finally got a chance

Sticky, messy energy gels are outdated these days. I've always liked gels, but the new gummy candies are so much easier and more fun to

Hammer Gel looks like yet another energy gel, but the formula is a bit different. This gel contains no added refined, simple sugars, and no

While I always thought $1 for a tiny gel packet was a rip-off, GU energy gel was one thing I couldn't live without during a

Energy gels are an easy and convenient way to get a quick sugar boost when out riding or running. Here is my review and taste

It wasn’t long ago when I first reviewed the FRS Antioxidant Health Chews. I tested out the lemon lime flavor, which is pretty commonplace in

Sports Drinks (Hydration)

Oh so many coconut waters line the store shelves today. I guess once a few big ones put the dollars behind the marketing, everyone launched

Despite GU gel being my absolute favorite for years, I was never drawn to the rest of the GU product line. Even when GU2O was

Another complement to their energy gels, GU Electrolyte Tablets have been added to the GU product line. These are straight up electrolyte tablets. No carbs,

To complement the Roctane gel, you can add GU Roctane Ultra Endurance Energy Drink into your fueling strategy. The key words here are ultra endurance.

School's out for the summer, so that means playing in the afternoon sun and having freeze pops to cool off! And no, this isn't a

Formula X Sport is a new protein-containing sports drink similar to Accelerade but is supposed to taste better, present fewer GI issues, and not clump

Hammer Perpetuem is a high-calorie sports drink for endurance athletes. I tested it out during some long mountain bike rides and races. Here is my

There are so many sports drinks out there, it takes a lot to stand out. One drink that does stand out is Nuun, who make

There are many sports drinks for endurance athletes, and one that has been around for many years is Cytomax. Here is my taste test and

Naturally, the first energy bar I ever had was a Powerbar. No surprise, right? But I took my good old time before trying the Powerbar

I've always liked the idea behind Accelerade. It's a sports drink, so it's high in carbs for energy and packed with electrolytes we need, but

There is a notoriously big problem on hard rides in hot weather - cramping! When you're sweating more and riding harder than usual, you have

Protein Bars & Shakes

The Olly Bar name may sound familiar to anyone who shops at Target department stores. You've probably seen the huge displays of Olly gummy vitamins

No longer is whey protein powder exclusive to bodybuilders or even athletes in general. It's everywhere, especially when used as the basis for a meal

I'm always open to trying a new protein bar, because every so often, someone actually makes a good one! This past week I got to

Want to get gnarly? Then Gnarly Nutrition might be right up your alley! Gnarly Nutrition offers a full line of all-natural sports drinks and recovery

Whenever I see a packet of gel, my brain is trained to categorize it as carbs. (Years of pounding down GUs and Power Gels will

Designer Whey has been a popular protein powder for many years. Growing up, it was one of those big brands that everyone talked about and

TrueProtein.com is an online store that sells all types of protein powders in bulk. You can order by the pound and mix and match to

Wanting to try a new type of protein so I'm not taking whey all the time, I picked up some NutriBiotic Vegan Rice Protein Drink...

Not being one to regularly eat protein bars, I never gave the Clif Builder's Protein Bar a second glance until a reader wrote in asking

Formula X Sport is a new protein-containing sports drink similar to Accelerade but is supposed to taste better, present fewer GI issues, and not clump

While whey protein is a staple for bodybuilders, it's also a good source of protein for anyone who may need it in their diet. Such

I've always liked the idea behind Accelerade. It's a sports drink, so it's high in carbs for energy and packed with electrolytes we need, but

Supplements

I'm skeptical of all diet pills. And I'm really skeptical of anything that so much as mentions acai berry or raspberry ketones. So when I

Want to get your greens and a caffeine boost, all in one? Check out EBOOST Spruce Energizing Whole Greens. In each packet, you get 3

Millions of Americans are faced with sleep problems, yet it seems most people try to treat the symptoms rather than the cause. How so? Energy

I'm no stranger to energy drinks and weight loss supplements. I've had energy drinks of all types, numerous weight loss supplements, and some crazy "all

You have to be careful with all supplement companies, but especially with new ones. That's just the nature of the industry. Even more suspect are

It's been a long time since I've taken any supplement that claims to improve athletic performance. Most everything I take has some specific benefit, but

For the past month, I've been testing a new supplement called Amaçari. It's based on Camu Camu, one of many so-called superfruits. I hadn't even

If you're shopping on the Wilderness Athlete website, you won't find it. That's because it's sort of an insider secret. Well, it used to be.

Ginsana Energy is a natural supplement that comes from ginseng, an adaptogen. It is designed to increase your energy level and improve endurance, without sugar

I'm used to testing over-hyped fat loss supplements, electrolyte replacements, and physical performance enhancers. But this is the first time I'm testing a pill that's

Despite new "superfood" supplements being discovered (and advertised) every day, there's one superfood product that has been around for years and isn't going anywhere. It's

Fish oil is one of those supplements where I'm happy to pay extra for high quality, but it sure wouldn't hurt to find one that

Snacks & Fast Food

The Olly Bar name may sound familiar to anyone who shops at Target department stores. You've probably seen the huge
Kashi bars sound healthy. But are Kashi granola bars healthy? Let's look at their bars. Let's answer the question today.
If you like honey, but don't care for gels or need the calories of an energy bar, maybe the new
With super foods and super berries dominating store shelves, I wouldn't blame grains if they feel left out. Heck, given
Clif Bar keeps expanding into new product lines. Though not what I was expecting, it was only a matter of
When the number of new energy bars becomes too much to handle, it's good to have friends who know your
Very few energy bars contain just a handful of ingredients. Even fewer contain sweet potatoes. And fewer still contain beef
How do you find snacks to take with you on your adventures? If you're like most people, you grab whatever
Virtually everyone loves cookies. And even if you don't love cookies, you probably can't resist eating them, because it's so
If you like to have your food named for its exact purpose, consider the Skout Organic Trailbar next time you'll
I like bars that are good. I like bars that are natural. So the Good'n Natural Bar seemed right up
If I'm at Big Lots and I see something on the clearance shelf that's marketed as a healthy snack, I'll

 

Vitamins & Dietary Supplements:

I don’t recommend a lot of supplements, but when you’re putting your body through intense training, supplements can come in very handy. Here is my advice on who should take what (and when).

Start with my guide to the must-have supplements for endurance athletes.

Merely one of many fat loss miracles featured on the Dr. Oz show, I'm sort of surprised that garcinia cambogia
I thoroughly enjoy the brown coffee beans I use when brewing my morning coffee. I'm also a huge fan of
While I don't like to see supplements used to make up for a bad diet, I know there are many
Ever heard of the herb Rhodiola rosea? It's very impressive. Rhodiola rosea offers these benefits: Improves mood Alleviates depression Reduces
Creatine is a very popular supplement that's been around a while, but there are still questions about its use and
Looking for a cheaper alternative to expensive energy drinks like FRS? While I do like FRS Healthy Energy, it's a
Omega-3 fatty acids are such an important part of your diet, here is a quick comparison chart I made to
Expensive, exotic juices have been all the rage for the past few years, with claims from "boosts energy levels" to

 

How to Cook Your Own Food (Healthy Recipes I Love)

These are some of my favorite recipes that fit well into an endurance athlete’s diet. They include lots of carbs for energy, protein for muscle recovery, and high quality fats to keep your body functioning at an optimal level.

Life is complicated. Your diet shouldn't have to be. The great thing about casseroles is that anyone can make them, and they're hard to screw

You've probably heard the claimed benefits of a ketogenic diet - burn fat, lose weight, never run out of energy. Pretty much everything you've ever

Cold brew coffee is the latest caffeinated trend sweeping the nation. Everyone has it - Starbucks, Dunkin Donuts, Sheetz, and pretty much every coffee shop.

Brown rice is an excellent choice of food for endurance athletes. It provides lots of carbs for energy, it's naturally gluten-free, it fits into any

Beans, beans, they're just misunderstood. Spice em up, they taste really good. I don't want to argue, since the point is probably moot, but as

Bacon can be a royal pain in the butt. Standing over the frying pan, watching and flipping, getting scalded by hot grease flying everywhere... only

Want fresh, hot, delicious pizza that looks just like that, in under 10 minutes? Today I'll show you how to create your own homemade pita

I was never a fan of any sort of beans, but then I read The 4-Hour Body, and it inspired me to look into a

Looking for the perfect oatmeal for Fall? Then this pumpkin apple pear deluxe oatmeal should do the trick! Here is the recipe...

How to make a peanut butter and apple sandwich on pita bread...

 

FREE 5-Day Nutrition Coaching Course

I highly recommend enrolling in this totally FREE 5-part video series from Dr. John Berardi, one of the sharpest minds in sports nutrition and fat loss. You'll discover how to create a nutrition plan and follow through on it!

pn certification video

Just click play!

 

Recent Articles

You won't find any free meal plans to download on CoachLevi.com. Here's why. "Eat Healthy and Exercise" "Eat healthy and exercise." That's the secret to

Let me tell you the best kept secret in nutrition: It doesn't matter how much you read about proper nutrition. What matters is that you

Nutrition is super important for competitive athletes. You can slack off on your training and expect your performance to diminish. But just one little nutrition

The acai bowl - sometimes called a smoothie bowl - has taken the country by storm. Now you can find them far from the tropical

Don't let that leftover pickle juice go to waste. Research shows that pickle juice can help with muscle cramps, potentially even eliminating them. It's not

Nearly four years ago, I completed my Precision Nutrition Level 1 Certification. I've since had a few questions about it, so let's talk about that

Dubbed "Mother Nature's sports drink" by savvy marketers, coconut water is filling store shelves, and I'm seeing it in the gym and at yoga class.

A while back, I did a comparison of two popular diet and nutrition plans - the Precision Nutrition system, popular with many athletes in various

If you thought the Paleo diet was restricting, the Dukan diet too complicated, Jenny Craig too expensive, and the Get Shredded Diet was insane, well,

Have you been trying your best, but can't do it alone? The books aren't enough? You need more support and guidance, someone there with you