Nutrition:

Nutrition wellness is the eating pattern that supports stable energy, mood, metabolic health, recovery and longevity.
Why it matters for performance with evidence-based impacts
Nutrition affects cardiovascular risk, inflammation, and energy regulation. It is a key drivers of stamina and cognitive clarity. In the PREDIMED randomized trial, a Mediterranean dietary pattern reduced major cardiovascular events in high-risk adults versus a control diet, demonstrating real-world health impact from dietary patterns (Estruch et al., 2013). It is not just what you eat, it is how you eat. A well document yet rarely taught fact is the order of food impacts your blood sugar:  eating vegetables, protein and then carbs significantly decrease the rise in your blood sugar. So for the same meal, if you eat your salad and protein first, the desert impact on your blood sugar is significantly less. It is time to habitually skip the bread roll (Shukla et al., 2015).

References:

Estruch, R., Ros, E., Salas-Salvadó, J., Covas, M. I., Corella, D., Arós, F., … Martínez-González, M. A. (2013). Primary prevention of cardiovascular disease with a Mediterranean diet. The New England Journal of Medicine, 368(14), 1279–1290. https://www.urmc.rochester.edu/MediaLibraries/URMCMedia/neurology/documents
/PREDIMED.pdf

Shukla, A. P., Iliescu, R. G., Thomas, C. E., & Aronne, L. J. (2015). Food order has a significant impact on postprandial glucose and insulin levels. Diabetes Care, 38(7), e98–e99. https://doi.org/10.2337/dc15-0429