The document provides a 3-step guide to sports nutrition: Step 1 discusses eating the right foods like quality proteins, fruits and vegetables, and healthy fats. It explains how nutrition affects training, recovery, injury prevention and performance. Step 2 covers lifestyle considerations like managing stress, getting sufficient sleep, and hydration. Lack of sleep can negatively impact health, recovery, cognition and performance. Step 3 reviews common sports supplements like beta-alanine, creatine, protein powder, BCAAs, fish oil, and others that may aid in size, leanness, health or match day performance depending on needs and brand quality. Fish oil is highlighted as an anti-inflammatory that should be