The right nutrition can help you perform better at sports. Athletes sometimes need extra calories or nutrients to compete, but it's important not to take in a lot of empty calories that can weigh you down. Elite athletes such as pro sports competitors and Olympians follow carefully composed eating plans that provide a good balance of vitamins and nutrients.
Carbohydrates
Carbohydrates provide stored energy to help athletes keep going during endurance events. Bike racers and marathoners often eat carbohydrate-heavy meals, such as pasta, the night before a competition in order to have a good supply of carbohydrates to rely on during the race. Pasta, brown rice, potatoes and whole grain baked goods provide healthy carbohydrates.
Fats
Although too much fat can be unhealthy, your body needs fat to function. According to Colorado State University, fat contributes fuel for aerobic exercise and endurance events. Unsaturated fats or monosaturated fats such as olive oil, canola oil and avocados are less likely to contribute to high cholesterol or other health problems.
Protein
Lean protein helps build muscle. According to Georgetown University, athletes need 1 1/2 to 2 g of protein per kilogram of body weight per day. Choose lean meats and cheeses, eggs, fish and beans for protein.
Liquids
Exercise causes your body to excrete more fluid in the form of sweat. You need to replace these fluids in order to perform your best. Water and other fluids such as milk and juice help replace body fluids. During extreme exertion, such as a sporting event in the heat or an endurance event such as a marathon, you may wish to drink a sports drink, which contains electrolytes. Georgetown University recommends athletes consume fluids before, during and after exercise, at mealtimes and between meals to stay adequately hydrated.
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