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Nutrition & Athletic Performance

woman dressed in workout clothes making a smoothie

Nutrition & Athletic Performance

Whether you’re an elite or casual athlete, eating a healthy diet will help you perform at your best. The ideal diet for an athlete is not very different from the diet recommended for any healthy person. Eating a good diet can help provide the energy you need and should include enough:

  • Calories
  • Carbohydrates
  • Fluids
  • Iron, vitamins, and other minerals
  • Protein

The amount of each food group you need will depend on:

  • The type of sport
  • The amount of training you do
  • The amount of time you spend doing the activity or exercise

Speak with a health care professional to discuss a diet that is right for your sport, age, sex, and amount of training. Learn more about nutrition and athletic performance.


A bruise is a mark on your skin caused by blood trapped under the surface. You can also get muscle bruises and bone bruises. Bone bruises are the most serious. Many things can cause a skin bruise – minor injuries, falls, small collisions. They may hurt and be swollen, but they’re usually harmless. Some bruises can take months to fade, but most last about two weeks. See your health care provider if you seem to bruise for no reason or if the bruise appears to be infected. Learn more about bruises.


Arnica is an herb that grows mainly in Siberia and central Europe, as well as temperate climates in North America. The flowers of the plant are used in medicine to treat pain and stiffness in people with arthritis. Read more about the dosage and interactions with other medications.

Wild Rice with Salmon Stew

Wild rice and salmon stew is a warm and hearty winter meal.