Serve vegetables as a side dish, or incorporate into soups, sauces, or pasta dishes. Frozen fruit has longer shelf-life and are easily available if supply of fresh ones is low. Frozen blueberries, mixed berries, and mangoes can be blended into a smoothie with fruit juice and milk or yogurt or used as cereal topping. They lack the good, healthy fats and essential oils for sports nutrition. Fats carry fat-soluble vitamins such as vitamins A, D, E and K from the food we eat to our body. These essential oils for sports nutrition are good for athletes who need to be in tip-top shape all the time. These life giving oils are one of the best sources of energy and help in the production of new and healthy cell membranes and other hormone-like compounds, the eicosanoids. This should be based on certain nutritional information that are well-considered and that are incorporated to a workout routine that is most favourable to the person. One must think of ways to make the routine likeable as much as possible to ensure sustenance. Setting clear cut goals at the very start will also help one identify and decide on which food and sports nutritional supplements he must take in. And like men, women are also capable of involving themselves in sports. Sports nutrition for women is also different. Women involved in sports and regular exercise have some special nutritional needs. Although the basic principles of sports nutrition for you and men are similar, you, and the other women, involved in regular sports activities do have some increased needs for certain nutrients. Here are some helpful reminders to maintain proper hydration: -Instead of slugging humongous amounts of water in infrequent sittings, drink small portions in frequent durations. -Cold beverages aid the body in cooling down body temperature, therefore cutting down the amount of sweating. -One should drink 2-3 cups of water for every pound that the body losses after exercising. It is important for athletes to have good nutrition for maximum strength, optimum agility, endurance, and improved overall performance. The foundation for any successful athletic program is a good combination of a well-thought based on whole foods (veggies, fruits, whole grains, and proteins, remember the Greeks?