The present invention provides for a nutritional composition in a dry powder form or a liquid drink form for optimizing muscle performance during exercise. The dry nutritional composition includes carbohydrate and protein in a ratio, in the range of 2.8 to 4.2 parts of the carbohydrate to 1.0 part of the protein. One or more carbohydrates are sugars in the range of 50.51% to 84.81% by weight of the dry composition wherein the carbohydrates are a mixture of high and low glycemic sugars. One or more proteins are in the range of 10.29% to 32.25% by weight of the dry composition. The dry nutritional composition further includes a first vitamin being Vitamin C in the range of 0.06% to 1.78% of the dry composition for use as an antioxidant for preventing free radical formation during exercise and includes a second vitamin being Vitamin E in the range of 0.07% to 1.78% of the dry composition for use as an antioxidant for preventing free radical formation during exercise. The dry nutritional composition also includes electrolytes for replenishing electrolytes lost during exercise and for facilitating intestinal reabsorption of fluid.