Training at a high level is no joke, and athletes need a balanced diet to fuel their intense workouts. 

In the eighth episode of the All-Strength video series, Men’s Fitness and Muscle & Fitness Executive Training Director Mike Simone suggests following three rules to keep your nutrition on point. The first: hydration. Ideally, you should drink half your body weight in ounces of water every day. For example, a 180-lb person should drink 90oz of water every day.

His next suggestion: eat small, balanced meals throughout the day. Finally, never skip a meal after working out.

Get ready to dominate your sport, and check out the complete program at muscleandfitness.com/allstrength.