Optimal Nutrition and Supplements for Human Performance

This article offers a pragmatic, evidence-based approach to optimal nutrition for adults and athletes seeking to enhance their strength, endurance, and recovery. We begin with key concepts related to a clean, anti-inflammatory eating pattern of whole and minimally processed foods, with special attention to protein (muscle protein synthesis), carbohydrates, fats, and fiber. Ergogenic supplements are presented as an adjunct to, not a substitute for, healthy eating, emphasizing caffeine, creatine, nitrates, polyphenols, beta-alanine, added protein, and omega-3 fatty acids. We conclude with considerations for masters, endurance, and strength athletes and show how nutrition and supplements synergize with other pillars of optimum human performance (e.g., restorative sleep). Our goal is to emphasize principles over practice and evidence over myths, thereby enhancing the ability of all individuals, regardless of athletic ability, to embrace healthy habits that help them be and perform their best.