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Whether you’re the next NBA superstar or a weekend fishing enthusiast, sports nutrition is essential. Your body needs nutrition for strength, energy, recovery, and protection from the elements. It doesn’t matter whether you’re slam-dunking your way to sports history or casting off the shores of a quiet lake. What you feed your body is important.

While carbohydrates and fats give your body fuel, protein helps you build muscle. But getting too much of any one type of food can backfire; your body needs a variety of different types of foods to get the sports nutrition it needs. Your nutrition comes from a variety of different color fruits and vegetables, as well as nuts and grains. Everything else should be eaten in moderation, including meat, desserts and starchy foods.

Good sports nutrition means getting a balanced diet that gives you energy, stamina, and protection from injury and illness. While every type of vitamin and mineral plays an important role in your health and athletic ability, here are some nutrients you don’t want to miss:

• Iron to carry oxygen through the body
• Zinc to support a healthy immune system
• B12 for healthy nerve and blood cells
• Protein to build, support and rebuild muscle
• Carbohydrates for energy and to build muscle
• Antioxidants to prevent disease and aging

And finally, don’t forget water. It is essential that you drink plenty of water to flush the toxins out of your system. Water also provides energy and keeps your organs functioning properly.