Athletes have very specific nutritional needs. In a generation that offers multiple options for performance enhancement, it is essential to look at all the nutritional needs an athlete requires, and how to create a lifestyle pattern of eating and supplemental additions that can accommodate these needs in specific sports. From what to eat to how often to eat, patterns and systems of macronutrient and micronutrient intake can determine the success of an athlete's performance.
Step 1
Consume complex carbohydrates through whole grains, fruits and vegetables five to six times per day. Carbs yield more energy per unit of oxygen consumed than fats. High-endurance athletes require energy, stamina and endurance for peak performance. Young Anderson and S. Prior, foods and nutrition specialists and professors at Colorado State University, note, "Long-distance runners, cyclists, cross-country skiers, canoe racers, swimmers and soccer players report performance benefits from a pre-competition diet in which 70 percent of the calories come from carbohydrates."
Step 2
Eat a lean protein source immediately after training. Protein synthesis is greatest during the brief window of time of between 25 to 30 minutes immediately after a workout. Supplementing the body with a protein shake or protein bar can be an advantage for the quick absorption and nourishment of added amino acids within the profile of many supplemental proteins.
Step 3
Maintain a balanced and clean nutritional conditioning lifestyle, not only for athletic events or training seasons, but at all times to maintain optimal health and foundational strength. Keep consistency with balanced eating in ratios of macronutrients, such as 40 percent carbs combined with 40 percent proteins and 20 percent fats, for three of your main meals per day, as identified in the "Sports Nutrition Guidebook" by Nancy Clark. Snacks should remain balanced as well, and lower in calorie profile.
Step 4
Drink adequate electrolyte replacement formulas after high exertion two hours or more from quality sources such as Gatorade, Musashi or other drinks that can be found at health markets nationwide. "Normal body functions, not to mention performance, are severely compromised if adequate levels of electrolytes are not present, especially in the heat or when exercise goes beyond the two-hour mark," says Steve Born, nutrition expert with Hammer Nutrition.
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