Can You Get All Your Nutrients from Food Alone? Not Likely.

Can You Get All Your Nutrients from Food Alone? Not Likely.

Let’s say you’re a reasonably active guy. You play golf on the weekends. Hit the gym a few times a week. Maybe throw in a few miles of cardio, or coach your kid’s soccer team. You're not trying to be a pro athlete, but you do care about feeling good, recovering well, and performing at your best.

Here’s the hard truth: if you want optimal performance (physically and mentally) you’d need to eat like it’s your full-time job.

That’s not hyperbole. That’s biology.

What the Body Actually Needs to Perform at a High Level

Let’s look at what the average, active man (30–60 years old) needs daily to support healthy performance, recovery, and energy:

  • Protein: 100–150g/day (roughly 1g per pound of lean body mass)

  • Magnesium: ~400mg/day

  • Vitamin D3: 600–800 IU/day (more if you’re indoors a lot or live in northern latitudes)

  • Omega-3s (EPA + DHA): 250–500mg/day

  • Creatine: 3–5g/day for muscle recovery, cognitive benefits, and energy

  • Electrolytes: sodium, potassium, and magnesium, especially after sweating

  • Iron + Zinc: for oxygen transport and testosterone support

  • Fiber: 30+ grams/day for gut health and satiety

  • B Vitamins: for energy metabolism and nervous system support

Now let’s see what it would take to hit those numbers through food alone.

What You’d Need to Eat (Daily) to Hit Optimal Nutrient Targets

  • 3–4 servings of fatty fish (salmon, sardines) per week

  • 1.5 lbs of lean protein sources (chicken, beef, eggs) daily

  • Multiple servings of organ meats or shellfish (liver, oysters) for micronutrient density

  • At least 6–9 cups of mixed vegetables and leafy greens

  • 2–3 servings of legumes or whole grains

  • Bone broth or collagen-rich cuts for joint and connective tissue support

  • Daily exposure to sunlight (or 6–8 eggs a day for a small dose of D)

  • 3+ liters of water with sodium and potassium replenishment

That’s… a lot.

Even if you’re meal prepping like a champ, sourcing high-quality ingredients, and avoiding ultra-processed foods, it’s still a challenge. Add in modern agriculture (which has led to mineral-depleted soils and less nutrient-dense produce), and the food we do eat isn’t quite what it used to be.

So What’s the Solution? Supplement Where It Makes Sense

This doesn’t mean abandon real food. In fact, it means doubling down on whole food as the base, while also being realistic about where your diet might come up short.

Some nutrients are just hard to get in optimal amounts:

  • Creatine: found in red meat and fish, but you’d need to eat over a pound a day to get the full 5g daily dose used in most studies. That’s why Force & Focus Creatine Monohydrate is a smart add-on.

  • Magnesium: found in leafy greens, legumes, and seeds—but many men don’t get enough even with a good diet. Supplementing with Perform & Relax Magnesium Glycinate helps with sleep, muscle function, and recovery.

  • Omega-3s: if you’re not eating salmon three times a week, Flex & Restore Omega-3 delivers what your joints and brain need.

  • Vitamin D3: tough to get from food, and sunlight isn’t always reliable. Our Strength & Support K2+D3 combo helps cover your bases.

  • Electrolytes: especially important if you’re sweating through workouts or rounds. Hydrate & Recover ION + Electrolytes replenishes what water alone can’t.

  • Cognitive support: real food doesn’t always deliver what your brain needs under stress. Focus & Endure Brain Support Complex combines L-Glutamine for endurance, Green Tea & Bacopa for mental clarity, GABA & N-Acetyl L-Tyrosine to calm and focus the mind, plus antioxidant-rich Grape Seed & Bilberry Extracts to promote circulation and brain health—all backed by a full spectrum of brain-boosting vitamins and minerals.

Food First. Stack Smart.

At the end of the day, supplements should never replace food. But in the real world, where dinner sometimes comes in a wrapper, and vegetables get forgotten, smart supplementation helps you stay on track without the stress.

The ideal formula?

  • Eat real, whole food as often as possible

  • Build meals around protein, fiber, and color

  • Use high-quality supplements to cover your blind spots

Because the goal isn’t perfection. It’s progress.

Not Sure Where You’re Falling Short?

Take the Swing Stacks Nutrition Quiz to get a personalized stack based on your habits, goals, and activity level. We'll give you 50% off your first order because starting strong shouldn’t be the hard part.

Back to blog