Like many other aspects of sports and fitness, practice and development of healthy habits will increase the potential for maximum success. While everyone can benefit from a well-rounded diet, athletes need to pay special attention to the timing and quantity of foods and fluids consumed. Nutrition is a vital part of an athlete’s training regimen.
Time Your Eating
Eat high-energy (high-carbohydrate) meals two to three hours before an athletic competition or workout. This will help your body sustain a high level of performance and also allow for needed digestion time. Foods high in carbohydrates include cereals, fruits, whole grains and pasta. Maintain peak performance by refueling post-workout with meals that include both carbohydrates and proteins, such as lean meats, fish, nuts, soy and eggs.
Monitor Nutrient Ratios
Study the specific performance goals for your sport and tailor nutrient ratios accordingly. While standard dietary guidelines call for a ratio of roughly 60 percent carbohydrates, 30 percent fat and 10 percent protein, athletes often need to vary these proportions to increase training success in their activities. In general, people burning calories at higher rates need diets lower in fat and higher in carbohydrates and proteins.
Maintain and Replenish Fluid Levels
Athletes can become dehydrated at rapid rates because of the loss of fluid through sweating. Dehydration is not only a serious health risk, it may also impair mental focus. Sports drinks provide a boost in electrolytes (such as potassium and sodium) and often contain carbohydrates. Monitor fluid loss during activity by weighing before and after an intense workout to estimate how much water you need to replenish and adding that to the amount of fluid consumed during activity. Sweat rates can vary from person to person and are often affected by environmental factors as well.
Avoid the Fast Food Trap
Snacking between meals can supplement an athlete’s diet. Instead of stopping at a fast food restaurant when you're on the go, pack healthy snacks to avoid empty calories and high-fat snack. Snacks such as energy bars, vegetables, pita chips or fruit leather are portable and can supplement a high-performance diet.
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