A Sports Performer's Diet

Sports nutrition is an important part of sports performance because the type, timing and amount of food can affect many aspects of fitness. Certain foods and drinks will help you recover quickly while others can help you maintain your weight or fuel your muscles for a morning run.

Features

Three time periods need to be considered when it comes to a sports performer's fitness: pre-performance, performance and recovery. Within each period, you should focus on hydration and nutrition. Hydration helps maintain fluid balance in the body while dehydration can raise your body temperature, increase your heart rate and lead to decreased performance. Nutrition, especially calories levels, can affect concentration, focus, muscle contractions and endurance.

Time Frame

Eating before an athletic event provides the energy needed to make it through the performance. Eat foods low in fiber and protein to prevent stomach upset but high in carbohydrates for energy. Examples include yogurt with granola, a bagel with peanut butter or a turkey sandwich with milk.
Recovering after an athletic performance requires replacing the energy and nutrients lost. After a workout, select foods high in carbohydrates that still contain some protein and fat. Suggestions are similar to pre-workout ideas, but stomach upset is not an issue so you can choose foods that are higher in fiber or protein.
For workouts in hot conditions or that last more than 90 minutes, drink a beverage that contains carbohydrates, such as a sports drink. Shorter workouts can be performed with stored energy, so you only need to drink water. This will also prevent excess calorie intake, which can lead to weight gain.

Considerations

An athlete involved in intense training lasting more than one hour needs to consume extra calories and therefore, macronutrients. Macronutrients are carbohydrates, protein and fat, that provide calories and important functions in the sport performer's diet. Carbohydrates provide energy for working muscles and the brain. Protein supplies the building blocks for tissues such as muscles, and fat stores fat-soluble vitamins. Fat also stores energy, which sport performers need during training and competition. A high-carbohydrate diet is often recommended for athletes.

Benefits

Sound sports nutrition practices can improve training intensity, increase performance duration and contribute to overall health. Without proper hydration, for instance, electrolyte imbalances can occur, leading to heart arrhythmia. When the body lacks carbohydrates, the ability for quick bursts of speed decline and other tissues, such as muscle, might be used for energy.

Misconceptions

A common misconception among athletes is that a high-protein diet will improve performance. Although athletes' requirements for protein do increase, this increased demand can easily be met through increased portion sizes of foods already normally eaten. Athletes who consume excess protein run the risk of unwanted weight gain, water retention and putting stress on the kidneys. When unsure of recommended intake levels of macronutrients, calories and electrolytes, talk with a a registered dietitian, a family physician or other reputable professional.