Nutrition and Energy
Men 18–30 years
Protein (chicken, eggs, cottage cheese) for muscle mass.
Carbs (oatmeal, brown rice) — fuel for workouts.
Omega-3 (fish, flaxseed oil) — supports brain and vessels.
Women:
Iron (liver, spinach, buckwheat) — important due to menstrual losses.
Calcium (dairy, sesame) — for bones.
Light carbs before and after training.
Men 30–50 years
More vegetables and fiber — for metabolism.
Vitamin D (eggs, mushrooms, fish) and zinc — for testosterone.
Limit sugar and trans fats.
Women:
Foods with phytoestrogens (soy, flax seeds).
Magnesium (nuts, grains) — helps with stress and PMS.
Lean meat, fish, legumes — protein and energy sources.
50+ years
Both sexes:
Protein at every meal (eggs, legumes, lean meat).
Less salt, simple carbs.
More vegetables, berries, olive oil.
B vitamins, omega-3, calcium, vitamin D — especially important.
General recommendations
Breakfast is essential: eggs, oatmeal, berries, nuts.
Drink water — dehydration = fatigue.
Avoid: fast food, sugar, alcohol.