Energy
Training, work, climate and body size affect needs. Low energy availability can undermine mood, health and performance.
Food and performance
Eat in a way that supports the work.
Evance approaches nutrition with the same restraint as training: enough context to make a useful decision, without turning food into a moral test.
Build meals around context
Protein
Regular protein-containing meals can support repair and make a varied diet more satisfying.
Carbohydrate
Carbohydrate is a useful training fuel, especially when sessions are long, intense or repeated.
Fluids
Thirst, sweat, heat and session length all matter. In Jakarta’s climate, hydration deserves practical planning.
Before changing a diet
Consider allergies, medical conditions, medication, cultural foods and household routines. A registered dietitian can help translate general principles into an appropriate plan.
Publication details
Published: 13 January 2026. Last editorial review: 15 January 2026. Written by the Evance editorial team and reviewed by a second editor; see the editorial team and methodology.