Diets for Sports

Nutrition is a vital part of any athlete's preparation. Getting this wrong can have detrimental effects on performance. Every sports person has different dietary needs, which can be established either by a nutritionist or by the individual, as long as there is an understanding of the needs of the sport.

Marathon Runners

A marathon runner's diet must have a high carbohydrate intake. This diet must consist of at least 50 percent carbohydrate, 36 percent fat and 14 percent protein. Carbohydrate is the body's main source of energy while completing a marathon. There is a high fat percentage because--between 20 and 45 minutes of exercise--the body breaks down fat to supply energy, and once the carbohydrate stores have depleted, fat is the secondary source.

Sprinters

Sprinters need a high-protein diet. Protein is needed for building muscle mass which is important for the legs of a sprinter. The diet should be 40 percent carbohydrates, 40 percent protein and 20 percent fat. Fats need to be low to prevent any additional weight gain, which will make the sprint harder. Proteins, such as eggs, meats and fish, are an essential part of the diet.

Weight Lifters and Body Builders

This diet requires a huge level of protein for building large muscles. A weight lifter will have a massive calorie intake, such as 3,000 to 4,000 calories per day, made up mainly of proteins. Breakfasts often include eggs and protein supplements; lunch and dinner include lean meats and fish. Meals should be consumed every two to three hours and should be eaten before and after training, although those meals may be lighter. At least six meals a day should be eaten, all high in protein.

Team Sports

Most team sports require endurance. A team sports player needs a high carbohydrate diet, similar to that of a marathon runner, because the carbs are needed for energy. However, these athletes need a higher level of protein to build muscle for high-intensity movements, such as kicking or throwing a ball. A typical diet should be 40 percent carbohydrate, 30 percent protein and 30 percent fat. Also, energy drinks and hydration are important through training and games. Athletes should consume a meal of approximately 600 calories before competition.