Athletes get a wide variety of advice about what to eat, but ultimately it comes to eating a well-balanced diet that provides the nutrients at the calorie levels they need. Athletes need more calories than sedentary individuals, but this should not be confused with permission to eat anything in sight. The source of the calories is just as important as the calories themselves.
Adequate Fuel
The American Dietetic Association states that moderately active women need between 1,800 and 2,200 calories. Moderately active men need 2,000 to 2,800 calories. The range is due to your height, weight, and activity level. The President's Council on Physical Fitness and Sports states that exercise could increase your caloric needs by 1,000 calories per day. If you do not consume adequate calories, you will lose weight and run low on energy when exercising and competing. If you eat too many calories, you will gain weight and may affect your performance. It is important to balance your calorie intake with your calorie output. As you change your diet, weigh yourself occasionally to see if you are meeting your goals.
Protein
The first nutrient considered in an athlete's diet is often protein, because his or her needs generally increase with increased physical activity. The American Dietetic Association states that you need between 1.4 and 1.8 g protein per kg body weight. Convert your weight, in pounds to kilograms, by dividing by 2.2. Then you can multiply your weight by the protein values to discover the healthy range of protein for your body.
Whole food sources of protein include lean cuts of meat, soy, meat substitutes, low-fat dairy products, legumes, fish, and poultry. The American Dietetic Association states that one three-ounce chicken breast provides 27 g protein. One-half cup low-fat cottage cheese provides 14 g protein. One large egg provides 7 g protein.
Carbohydrates
Carbohydrates provide essential fuel for the body, and the President's Council on Physical Fitness and Sports states that 55 to 60 percent of your calories should come from complex carbohydrates and whole grain foods. The Colorado State University Extension Office states that as your exercise intensity increases, your body's usage of carbohydrates increases. Some athletes benefit from carbohydrate loading, which is eating a high carbohydrate diet to build up glycogen levels for a competition. Individuals who do not engage in continuous activity for that long do not need to load carbohydrates, the President's Council on Physical Fitness and Sports says. Instead, the focus should be on eating at least half the calories in the form of whole grain carbohydrates.
Good sources of carbohydrates include whole grain bread, cereal, and pasta, brown rice, and oats. Whatever you select, be sure to get the most nutrients for your selection and choose items made with whole grains and that provide fiber, B vitamins, and iron.
Fat
In addition to the major nutrients in your diet, fat contributes significantly. The Colorado State University Extension Office states that fat is a source of energy for moderate exercise, and if the event lasts longer than one hour, fatty acids provide most of the energy. The President's Council on Physical Fitness and Sports recommends eating no more than 30 percent of your calories as fat.
The American Dietetic Association suggests consuming heart-healthy fats, like omega-3 fatty acids, from avocados, salmon, walnuts, and olive oil. You should limit the fat you consume from meat and processed foods.
Vitamins, Minerals, and Electrolytes
The President's Council on Physical Fitness and Sports states that a well-balanced diet providing at least 1,800 calories should supply the necessary vitamins and minerals an athlete needs. If you restrict your intake of any particular food group, then you may find that a nutritional supplement providing no more than 100 percent of your nutrient needs could help prevent a deficiency. The American Dietetic Association states that B vitamins, folate, vitamin C, and vitamin D are very important for energy metabolism, bone, and tissue health. The President's Council on Physical Fitness and Sports adds that iron and calcium are essential minerals that play important roles in blood and bone health.
The Colorado State Extension Office states that you should be sure to continually drink enough fluids to keep your body healthy. Sweating can cause you to lose considerable weight, so you need to replenish it. Water is generally sufficient for most athletes, but endurance athletes can benefit from the added carbohydrates and electrolytes, the President's Council on Physical Fitness and Sports adds.
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