A 5-minute guide to EXOS' nutrition principles

At EXOS, we believe nutrition should be simple. In fact, it may be easier to think in terms of fueling rather than nutrition. After all, we fuel to perform, fuel to recover, and fuel to win — whether in sports or life.

Fueling the body and mind to perform at a high level requires planning, quality foods, and proper hydration. And beyond performance, nutrition becomes more meaningful when you savor the memories and human connections you make around the table.

This approach isn’t about following a strict set of rules; it’s about designing nutritional plans to support each person’s body, goals, and preferences. What each person eats, drinks, and supplements with should depend on their needs and goals. Habits, blood work, and personal preferences can help dietitians or other qualified professionals create more customized plans.

Since each person’s needs vary, EXOS has created a set of five nutrition principles to serve as a framework for dietitians to design individualized nutrition plans. These principles are rooted in research and practical application of the psychology, sociology, and physiology of nutrition. Here’s a brief overview of EXOS’ nutrition principles.

Nutrition principle No. 1: Make it about you

Eating is personal. Tailor your nutritional plan to support your body, goals, and preferences. Adapt these strategies to make them work best for you and all that you want to achieve. Three keys to success:

1. Know yourself.

Understand your goals, habits, and unique physiology to refine your nutrition plan.

2. Design deliciously.

You’re the top chef when it comes to building meals with the right foods in the right amounts for you.

3. Fuel your dreams.

Choose foods that support your personal goals and preferences.

Nutrition principle No. 2: Eat with purpose

Eating with purpose is about coming to the table and nourishing your mind, body, and spirit. Food is a means to connect and create and to enable the best version of you. Be intentional with your food choices, and savor every morsel and moment you share with others. Three keys to success:

1. Set your intention.

Hit pause and think about what you’re consuming with your goals in mind.

2. Find balance.

Aim to eat well around 80 percent of the time.

3. Eat together often.

Find some time to enjoy food with friends and family.

Nutrition principle No. 3: Fuel for impact

Our understanding of quality food is constantly evolving with research. When deciding what to eat, keep it simple and natural or minimally processed. Choose responsibly sourced food that’s tasty and nourishing like vegetables and fruit, meat and fish, nuts, and whole grains. Four keys to success:

1. Feed your superpowers.

Fill your plate with foods that help your body fuel, build, protect, and prevent.

2. Up your color quotient.

Create power meals with a variety of nutrient-dense vegetables and fruit.

3. Fill the gaps.

It can be tough to get all your nutrients from food alone. If you fall short, supplement wisely.

4. Maximize your efforts.

Eat and drink the right things before, during, and after your workout.

Nutrition principle No. 4: Aim to sustain

Sustain energy, boost mood, and support metabolism by hydrating and fueling early and throughout the day in a way that supports your performance. Fuel consistently to meet your nutrient needs, balance energy levels, and enhance focus. Three keys to success:

1. Rise and dine.

Eat your first meal within 30 minutes of waking up.

2. Create an even spread.

Spread your meals and snacks evenly throughout the day.

3. Stay hydrated.

Choose beverages that hydrate your brain and your body.

Nutrition principle No. 5: Devour life

From the smell of something delicious baking in the oven to the satisfying crunch of crisp vegetables, food reminds us to reflect, look forward, and relish the here and now. Choose foods that celebrate memories, enhance experiences, and bring people together. Three keys to success:

1. Try new things.

Go on food adventures. Explore, experiment, and discover.

2. Raise a glass.

There’s always a reason to celebrate. Find yours.

3. Savor good times.

Let food remind you of special occasions, people, or places.

Just as each of us is a work in progress, a nutrition plan must adapt to our changing behaviors, needs, and goals. To keep progressing toward your goals, consider working with an experienced registered dietitian who can perform ongoing monitoring and assessments of your nutritional status.

About the Author

Amanda Carlson-Phillips

Amanda Carlson-Phillips, M.S., R.D., C.S.S.D., is vice president of nutrition and research at EXOS. She ensures EXOS’ nutrition methodology inspires and empowers all clients.

More Content by Amanda Carlson-Phillips
Previous Article
Master these 4 keys for better health and performance
Master these 4 keys for better health and performance

Next Article
Best ways to reduce your risk of common injuries
Best ways to reduce your risk of common injuries


Contact Us