Special Diets of Athletes

While a healthy diet is important for everyone, people who use their bodies at high physical capacities, such as athletes, may require special diets. While your dietary needs may differ from those of other athletes, gaining an understanding of the diets available for athletes may help you determine which suits you and your athletic goals best. For best results, seek specified guidance from a qualified medical or dietary professional before altering your diet.

Paleo Diet

The Paleo diet, often referred to as the Paleolithic diet or the caveman diet, utilizes dietary principles based on the Stone Age. It encourages intake of meat, fish, vegetables, fruits and nuts and limiting or avoiding grains, legumes, dairy products, refined sugar, table salt and processed oils. According to the Paleo Diet for Athletes, developed by coach and former professional athlete Joe Friel and university professor Loren Cordain, the Paleo diet provides athletes with ample amounts of high-quality amino acids, which are building blocks of lean tissue, in the form of meat, poultry and fish. By consuming plentiful amounts of fruits and vegetables, you reap antioxidant, or disease-fighting, benefits and dietary fiber needed for proper digestion. Though the Paleo diet remains unknown to many athletes, according to Cordain and Friel, it can improve your strength, endurance and overall physical performance.

Carbohydrate Loading Diet

The carbohydrate loading diet, commonly called carbo-loading, involves increased carbohydrate intake prior to athletic events. According to the Mayo Clinic, the diet may help endurance athletes, since carbohydrates are your body's primary fuel source. While training for athletic events, you consume a diet that reaps roughly 50 to 55 percent of its calories from carbohydrate sources such as pasta, breads, vegetables, fruits and dairy products. For several days leading up to your event, you increase your carbohydrate intake to roughly 70 percent of your daily calories. Carbohydrate loading may work best for marathoners, triathletes and athletes who exercise for at least 90 minutes consecutively. Male athletes who adhere to the carbohydrate loading diet may experience up to twice the amount of glycogen in their muscles, according to the Mayo Clinic. Research findings are lacking regarding its effectiveness for females.

Strength-Building Diet

A strength-building diet may suit you if you aim for increased muscle mass. According to the American Dietetic Association, or ADA, your protein requirements increase by roughly 1.4 to 1.8 grams per kilogram of body weight each day during periods of muscle growth. In addition to protein-rich foods, such as lean poultry and meats, fish, dairy products and legumes, consume sufficient amounts of complex carbohydrates for improved energy. Ideal carbohydrate sources include whole grains and starchy vegetables such as potatoes and squash. Hydration is also key for athletes, which may come in the form of water, pure juices, low-fat milk and ample fruit and vegetable intake. To add muscle, the ADA suggests adding roughly 200 calories to your usual diet per day. Consume six balanced meals, containing protein, carbohydrate and healthy fat from foods such as olive oil, nuts or avocado for best results.