Athletes need a slightly modified diet plan to meet their nutritional needs each day due to the fact that they expend more calories than the average person. There are several approaches to eating healthfully for peak performance, although it really comes down to eating a well-balanced diet that consists primarily of nutritionally dense calories. Avoiding foods high in sugar, food additives and high fructose corn syrup can help to keep energy levels steady during training.
Increased Carbohydrate Diet
Because athletes burn more calories than people who do not partake in physical activity, they require an increased amount of carbohydrates each day. During the early stages of moderate exercise, carbohydrates provide 40 to 50 percent of the athlete's energy requirements, according to Colorado State University. Furthermore, carbohydrates lend the athlete more energy per unit of oxygen than does fat, so it's an ideal source of energy. Ideal sources of complex carbohydrates include potatoes, whole grain cereals and breads, spaghetti and other similar foods. Fruits are a good source of simple carbohydrates and should also be a staple of any athlete's diet. In addition to consuming a higher amount of carbohydrates each day, athletes should also eat plenty of vegetables and lean protein sources, as well.
Children Who Play Sports
Children who participate in sports need more calories that those who do not. Depending upon how active the child athlete is, she will typically need to consume between 2,000 and 5,000 calories per day, according to KidsHealth.org. Without this increased caloric intake, young athletes will not be able to perform at peak levels. Additionally, adolescents and teens are still growing and need the proper amount of vitamins and nutrients each day to support this growth. Children should eat a balanced diet of fruit, veggies, whole grains and lean protein sources. It's also important for them to stay properly hydrated; drink water every 15 to 20 minutes during exercise, says KidsHealth.org. Thirst is a sign of early dehydration, so drink water even if you don't feel thirsty.
USDA's Recommendation
The U.S. Department of Agriculture, or USDA, releases a report every five years called the Dietary Guidelines for Americans. These dietary recommendations are based on the latest research on healthy eating, and they should be followed by athletes and non-athletes alike. Olympic athletes often follow the USDA's recommended diet plan during training with a few slight tweaks, according to an article at USNews.com. Athletes burn more calories than most people, so they must replace those calories in the food they eat. For this reason, they must consume a slightly higher number of calories than the average person, although they still eat a balanced diet consisting of vegetables, fruits, whole grains, low-fat dairy and lean meats or proteins. Nanna Meyer, nutritionist for the U.S. Speedskating team, says that an intense training day would require 7g to 10g of carbs per kg of bodyweight, a minimum of 1.5g of protein per kg of bodyweight and 1g of fat per kg of bodyweight. In this example, the athlete would eat an increased amount of food over the average person and would make sure that this food fits within the USDA's recommendations.
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