Whole carbohydrates improve performance. So do caffeine and moderate amounts of water. Use Gatorade or another sports drink if you have tried it and liked it many times. Avoid most processed foods. Eat real fruits, real vegetables, eggs, dairy, whole grains, legumes, and healthy fish, fowl, and meat. Don’t try to be perfect. Go to Dairy Queen from

Recommendation: 12 milligrams daily with a fat-containing meal or snack.

Start with a mild fast before you exercise, whether it’s weights or high-intensity interval training. The best time to exercise is at the end of a fast, so for most of us doing intermittent fasting, it’s around 1:00 or 2:00 p.m. After the exercise, when your body is primed to repair and build muscle, break the fast. Have some protein. Have some fat