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.

5 Foods You Should Eliminate From Your Diet Completely!
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 Read more.

The Top 10 Healthiest Pizza Toppings
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 Read more.

Glycemic Index, Glycemic Load, and Insulin Index – Explained!
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. Read more.

The Endurance Athlete’s Guide to Eating Gluten-Free
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 Read more.

Precision Nutrition vs The Paleo Diet
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 Read more.

Ask Levi: What Should I Eat Healthy Daily?
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 Read more.

17 Delicious Yet Healthy Ways To Flavor Your Oatmeal
Oatmeal is a great breakfast for endurance athletes - you get healthy carbohydrates, and it keeps you feeling full. Here are delicious ways to sweeten Read more.

Ask Levi: Can I Eat Before Exercise?
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 Read more.

How to Eat Healthy on an Amateur Athlete’s Budget
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 Read more.

 

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.

Proper Hydration Techniques for Endurance Sports (Understanding the “Drink Before You’re Thirsty” Rule)
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 Read more.

11 Ways To Get Electrolytes – *Without* Gatorade
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 Read more.

Ask Levi: Diet Analysis For Maximum Performance?
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 Read more.

17 High-Energy Replacements For Expensive Energy Gels
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... Read more.

Top 10 Best Energy Gels in 2019
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 Read more.

What to Eat During a Big Ride or Race
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 Read more.

What to Eat Pre- and Post-Ride (or Race)
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 Read more.

5 Great Snacks That Hit The Spot on Long Endurance Rides
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 Read more.

Energy Bars Aren’t Supposed To Be Real Food
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 Read more.

What Should I Eat In This Cold Weather?
An idea for what you can eat while riding your bike outside in freezing cold temperatures. It's not your typical energy bar... Read more.

 

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

Tested: GU Energy Stroopwafel
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, Read more.

Kashi Granola Bars – Are They Really Healthy?
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 Read more.

Tested: Honey Stinger Organic Energy Waffles
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 Read more.

Tested: Omnibar
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 Read more.

Tested: Honey Stinger All Natural Sports Nutrition
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 Read more.

Tested: Bonk Breaker Energy Bar
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 Read more.

Tested: Larabar Uber
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 Read more.

Tested: Good Greens Bar
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 Read more.

Tested: PowerBar Performance Bar
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 Read more.

Tested: Doctor Will Bar
While there are plenty of health food bars on store shelves around the country, there are also harder-to-find bars that are even more interesting. Take Read more.

Tested: Raw Revolution Organic Live Food Bar
The trend toward organic and raw foods is fast underway, with many snack bars and health drinks offering these more natural versions. One bar that Read more.

Tested: PowerBar Energize Fruit Smoothie Bar
The good ole Powerbar Performance bar has been around since before I considered myself an endurance athlete. But they made a recent update - the Read more.

Energy Gels

Tested: Voke Tab
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 Read more.

Tested: GU Chomps Energy Chews
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 Read more.

Tested: ENERGYbits
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 Read more.

Tested: GU Roctane Ultra Endurance Energy Gel
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 Read more.

Tested: Honey Stinger All Natural Sports Nutrition
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 Read more.

Tested: Clif Shot Energy Gel [NEW Formula]
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 Read more.

Tested: Clif Shot Bloks
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 Read more.

Tested: PowerBar Energy Gel Blasts
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 Read more.

Tested: Hammer Gel
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 Read more.

Tested: GU Energy Gel
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 Read more.

Tested: Clif Shot Energy Gel
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 Read more.

Tested: FRS Antioxidant Health Chews Pomegranate Blueberry
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 Read more.

Sports Drinks (Hydration)

Tested: Amy & Brian’s Coconut Water
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 Read more.

Tested: GU Electrolyte Brew
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 Read more.

Tested: GU Brew Electrolyte Tablets
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, Read more.

Tested: GU Roctane Ultra Endurance Energy Drink
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. Read more.

Tested: Power Ice
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 Read more.

Tested: Formula X Sport
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 Read more.

Tested: Hammer Perpetuem
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 Read more.

Tested: NUUN Active Hydration Tablets
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 Read more.

Tested: CytoMax Performance Drink
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 Read more.

Tested: PowerBar Endurance Sports Drink
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 Read more.

Tested: Accelerade Sports Drink with Protein
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 Read more.

Tested: Hammer Endurolytes
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 Read more.

Protein Bars & Shakes

Tested: Zahler Reach Whey Protein Powder
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 Read more.

Tested: NuGo Stronger Protein Bar
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 Read more.

Tested: Gnarly Nutrition Stack
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 Read more.

Tested: Frog Fuel
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 Read more.

Tested: Designer Whey Protein Bar
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 Read more.

Tested: True Protein Whey Protein Concentrate
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 Read more.

Tested: NutriBiotic Vegan Rice Protein
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... Read more.

Tested: Clif Builder’s Protein Bar
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 Read more.

Tested: Formula X Sport
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 Read more.

Tested: Gold Standard Natural 100% Whey Protein Powder by Optimum Nutrition
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 Read more.

Tested: Accelerade Sports Drink with Protein
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 Read more.

Tested: Detour Energy Bars
There’s no shortage of energy bars these days, but with the way some of them taste, I always welcome new varieties. So I was happy Read more.

Supplements

Tested: Natrol AcaiBerry Diet Pills
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 Read more.

Tested: EBOOST Spruce Energizing Whole Greens
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 Read more.

Tested: Optimum-FX SleeperZzz Natural Sleep Aid
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 Read more.

Tested: Full-Time Energy Superfruit and Berry Weight Loss Blend
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 Read more.

Tested: BioTerra Herbs
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 Read more.

Tested: Athlete’s Power
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 Read more.

Tested: Amaçari
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 Read more.

Tested: Wilderness Athlete Superman
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. Read more.

Tested: Ginsana Energy
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 Read more.

Tested: SomaLife IQ150
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 Read more.

Tested: Greens Plus
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 Read more.

Tested: VitaCost Mega EFA Omega-3 Fish Oil
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 Read more.

Snacks & Fast Food

Kashi Granola Bars – Are They Really Healthy?
Kashi bars sound healthy. But are Kashi granola bars healthy? Let’s look at their bars. Let’s answer the question today.
Read more.
Tested: Honey Stinger Snack Bars
If you like honey, but don’t care for gels or need the calories of an energy bar, maybe the new
Read more.
Tested: Kuali Amaranth Snack Bars
With super foods and super berries dominating store shelves, I wouldn’t blame grains if they feel left out. Heck, given
Read more.
Tested: CLIF Organic Energy Food
Clif Bar keeps expanding into new product lines. Though not what I was expecting, it was only a matter of
Read more.
Tested: Oskri Coconut Bar
When the number of new energy bars becomes too much to handle, it’s good to have friends who know your
Read more.
Tested: Omnibar
Very few energy bars contain just a handful of ingredients. Even fewer contain sweet potatoes. And fewer still contain beef
Read more.
Tested: Pure Provisions Turkey Jerky
How do you find snacks to take with you on your adventures? If you’re like most people, you grab whatever
Read more.
Tested: Caveman Cookies (North Pole Flavor Out Now!)
Virtually everyone loves cookies. And even if you don’t love cookies, you probably can’t resist eating them, because it’s so
Read more.
Tested: Skout Organic Trailbar
If you like to have your food named for its exact purpose, consider the Skout Organic Trailbar next time you’ll
Read more.
Tested: Good’n Natural Bar
I like bars that are good. I like bars that are natural. So the Good’n Natural Bar seemed right up
Read more.
Tested: triYUM Bars
If I’m at Big Lots and I see something on the clearance shelf that’s marketed as a healthy snack, I’ll
Read more.
Tested: Larabar Uber
If I see something that says Larabar on it, I’ve gotta get my hands on it! Such was the case
Read more.

 

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.

The Endurance Athlete’s Guide to Garcinia Cambogia (Dr. Oz’s Revolutionary Fat Buster!)
Merely one of many fat loss miracles featured on the Dr. Oz show, I’m sort of surprised that garcinia cambogia
Read more.
The Endurance Athlete’s Guide to Green Coffee Bean Extract
I thoroughly enjoy the brown coffee beans I use when brewing my morning coffee. I’m also a huge fan of
Read more.
The Top 5 Must-Have Supplements for Endurance Athletes
While I don’t like to see supplements used to make up for a bad diet, I know there are many
Read more.
Reduce Fatigue & Improve Performance Using Rhodiola Rosea
Ever heard of the herb Rhodiola rosea? It’s very impressive. Rhodiola rosea offers these benefits: Improves mood Alleviates depression Reduces
Read more.
Ask Levi: Should I Take Creatine?
Creatine is a very popular supplement that's been around a while, but there are still questions about its use and
Read more.
Dissecting FRS Energy Drink – What Makes It Work?
Looking for a cheaper alternative to expensive energy drinks like FRS? While I do like FRS Healthy Energy, it's a
Read more.
The Best Fish Oil Supplements [Comparison Chart]
Omega-3 fatty acids are such an important part of your diet, here is a quick comparison chart I made to
Read more.
Black Cherry Juice – A Natural Anti-Inflammatory
Expensive, exotic juices have been all the rage for the past few years, with claims from "boosts energy levels" to
Read more.

 

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.

Keto Casserole Recipes: The Quick & Easy Way to Try Keto
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 Read more.

The Best Keto Recipes for Endurance Athletes (High Fat + Low Carb = No Bonk?)
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 Read more.

Coffee with Coach Levi: Making Cold Brew Coffee at Home
Cold brew coffee is the latest caffeinated trend sweeping the nation. Everyone has it – Starbucks, Dunkin Donuts, Sheetz, and pretty much every coffee shop. Read more.

Cooking with Coach Levi: How to Cook Brown Rice
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 Read more.

Cooking with Coach Levi: How to Cook Dried Beans
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 Read more.

Cooking with Coach Levi: Oven-Baked Bacon
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 Read more.

Cooking with Coach Levi: How to Make Your Own Low Cal Pita Pizza
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 Read more.

Cooking with Coach Levi: Oven-Roasted Spiced Chickpeas
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 Read more.

Cooking with Coach Levi: Pumpkin Apple Pear Deluxe Oatmeal
Looking for the perfect oatmeal for Fall? Then this pumpkin apple pear deluxe oatmeal should do the trick! Here is the recipe... Read more.

Cooking with Coach Levi: Peanut Butter Apple Pita
How to make a peanut butter and apple sandwich on pita bread... Read more.

 

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

The Best Kept Secret in Nutrition
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 Read more.

How to Become Your Own Nutrition Coach (And Why You Need To!)
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 Read more.

The Best Acai Bowl Recipes for Endurance Athletes
The acai bowl – sometimes called a smoothie bowl – has taken the country by storm. Now you can find them far from the tropical Read more.

The Endurance Athlete’s Guide to Pickle Juice
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 Read more.

Why I Got The Precision Nutrition Level 1 Certification (And Why It Might Be Right For You)
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 Read more.

The Endurance Athlete’s Guide to Coconut Water
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. Read more.

Can Precision Nutrition and The Paleo Diet Work Together?
A while back, I did a comparison of two popular diet and nutrition plans – the Precision Nutrition system, popular with many athletes in various Read more.

The Endurance Athlete’s Guide to the HCG Diet
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, Read more.

What You Need to Know About Precision Nutrition’s Lean Eating Coaching (Before You Sign Up)
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 Read more.

5 Juices That Can (Arguably) Burn Fat, Extend Your Endurance, and Make You Invincible
Whether it’s orange juice for breakfast, lemon juice for a cleanse, grapefruit juice for your entire diet, juicing at home, or the juicing among professional Read more.