The food and drink that athletes consume serves as their fuel, facilitates the energy and cooling systems to work effectively and directly affects their performance. While these meal suggestions generally follow the same general nutritional rules as for nonathletes, there are some additional needs that athletes should be aware of when they make meal choices.
Breakfast
The common idea that breakfast is the most important meal of the day is not a misconception. Your body is starving for nutrients and energy by the time you wake up in the morning. It's most beneficial to have a combination of fruits, protein and a whole wheat carbohydrate. An example of a healthy breakfast would be a bowl of oatmeal with fruit and a hard-boiled egg. Fruit juice is also a good way to make sure you're beginning your day with adequate nutrients, though water would be a good choice as well.
Lunch
Despite their typical busy schedules, it's important for athletes never to skip lunch. After a busy or physically exerting morning, lunch refuels the body to get through the rest of the day. A healthy lunch suggestion would be a tuna fish sandwich on whole wheat bread, a side salad of mixed greens and a piece of fruit, such as an apple, banana or an orange.
Dinner
A healthy and adequately sized dinner gives the body the nutrients it needs to recover from the physical exertion of the day and to be prepared for healing and resting overnight. A healthy example would be a baked or grilled skinless chicken breast, a side of sweet or a baked potato, and a mixed greens salad. Trading fish for chicken would also provide the protein for muscle building and recovery.
Snacks
Eating four smaller meals a day keeps the body from ever reaching a point of starvation. An athlete should always have some healthy snacks on hand. Some good examples of healthy choices are granola bars, baked crackers, cottage cheese and any type of fruit.
Fluids
Fluids are necessary for the body to provide energy to the working muscles. In addition, fluids allow the body to efficiently cool itself through the sweating mechanism. Even mild dehydration will adversely affect performance, as the body will respond by taking fluid for the energy system to ensure that the body can keep itself cool. It's recommended to drink water at every meal, as well as before, after and during physical activity. Water is the best choice, though it's OK to also consume some sports drinks if you enjoy the taste better.
Additional Tip
Although not a healthy choice for anybody, fried fast foods and soda should be avoided by athletes. Those types of choices do not provide the body with the nutrients needed for top performance and may cause the athlete bloated.
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