Between changing seasons, stress, and training, your body goes through a lot. Good nutrition fuels your energy, strengthens your immune system, and supports recovery. Here are simple, science-backed tips to help you stay in top shape all year.

Prioritize fresh, varied foods
Fill your plate with colorful fruits and vegetables at every meal. Vitamins A, C, and E help protect your cells.

Get enough protein
Protein repairs tissues and supports your immune system. If you train regularly, aim for 1.2 to 1.6 grams per kilo of body weight per day. Think eggs, fish, poultry, tofu, lentils, and Greek yogurt.

Add healthy fats
Omega-3s from salmon, nuts, and chia seeds help reduce inflammation and support recovery.

Take care of your gut
About 70% of immune cells live in your gut. Add probiotics like kefir, yogurt, sauerkraut, or miso, and get enough fiber from legumes, oats, and fruits.

Stay hydrated
Even a mild 2% dehydration can lower performance and focus. Drink regularly, especially after training.

Watch for deficiencies
Zinc, iron, magnesium, and vitamin D are often low in active people. A simple test can help identify what your body needs and guide your food choices.

At Clinique RESET in Old Montreal, we see every day how nutrition shapes recovery and performance.