There are 10 essential factors in every good diet. 
1. Exercise, simply the most important component in any diet.
The word is derived from Greek and includes the expenditure of energy as well as intake.

The fundamental premiss that exercise is good for health is based on the fact that, aerobic exercise increases the metabolic demands of athletes, which stimulates their neur-endocrine systems to adapt to these demands.

In fact the ability to adapt is the hallmark of being human.
One of the most important and pleasurable adaptation is its response to physical stress.
Athletes improve performance by better fitness and training
It is their response to the increased load that is placed on their metabolic and muscular systems that makes them better. And it progressively improves over time.
In other words, stay an athlete your whole life.
This adaptation is the fruit of exercise.
In order to engage in regular exercise, the body needs to stay health. Therefore the prevention of injuries is a high priority in this program.
A recommended selection of foods and herbs are included to best accomplish that.
2. Antioxidants, vitamins and minerals are required in higher amounts due to the increased formation of free radicals that are formed as a result of exercise. As described above, they are provided through foods and botanical supplements.

3. Anti-inflammatory compounds are needed to repress the inflammatory process that follows normal growth and exercise. These compounds are also provided through foods and supplements. These are not anti-inflammtory drugs or NSAIDs. They are natural compounds that accomplish the same thing without the side effects.

4. Carbohydrates are the foods that best fuel exercise. Colorful carbohydrates are most important to those athletes who engage in endurance exercise. A sound diet contains ten or more grams of carbohydrate for every kilogram of body weight. This amount will prevent glycogen depletion during intense exercise. Athletes who exercise on a daily basis will have difficulty in resupplying their glycogen reserves if they don’t meet this requirement. While this failure may not be noticeable to the athlete, it will affect their performance.

5. Proteins are essential for growth and strength. A sound diet for endurance athletes contains at least 1.3 grams for every kilogram of body weight. Strength athletes require up to 2 grams per kilogram of body weight.

6. Fats are important for membrane integrity. There is no advantage to consuming increased fat, but it can safely contribute twenty percent of dietary calories.Omega-3 fats are essential to good health and recovery from exercise. Medium chain triglyceride supplements may help endurance athletes preserve their glycogen stores, thereby delaying fatigue.

7. Rest and proper sleep habits are important in allowing the body to properly recover. Rest, relaxation and sleep reduce the stress level caused by release of the stress hormones (adrenaline and cortisol) during exercise.

8. Water is more essential to athletic performance and for that matter human survival than any energy substrate or metabolic cofactor.

9. Pain control through the daily use of botanical anti-inflammatory compounds.

10. Postural exercises that correct imbalances in posture and alignment as well as strething are a major compenent in an athlete’s diet.