Athletes require a moderate- to high-calorie diet to ensure proper fueling for their workouts. When you decide to engage in vigorous exercise, pay strict attention to your fuel source. Consider supplementing your diet with nutrient-rich foods to maintain healthy vitamin and mineral levels as these critical nutrients are depleted during exercise. Additionally, it is recommended that you eat high-fiber, nutritionally-dense foods to remain satiated. According to the Mayo Clinic, high-fiber foods prevent constipation and lower the risk of diabetes and heart disease.
Step 1
Consume protein to build muscle and enhance immune function. The American Dietetic Association recommends the daily consumption of six to seven ounces of lean meat, poultry or fish or the equivalent from eggs, beans, nuts or seeds, along with dairy foods and grain products. Ingest healthy fat sources such as flax seed, avocado and olive oil. Fat helps to protect internal organs while serving as a secondary fuel source when carbohydrate stores have been exhausted. Eat a high to moderate amount of carbohydrates as carbs are the primary energy source for your workouts. According to bodybuilding.com, consuming complex carbs, such as rice, whole oats, lentils and whole unprocessed fruits, will help you maintain a steady blood glucose level.
Step 2
Avoid sugary, refined foods like soda and candy. Each carries empty calories which serve no benefit to a training athlete. Stay away from fatty and fried foods, like donuts and potato chips, as they tend to cause dehydration while promoting weight gain.
Step 3
Eat a carbohydrate-light meal prior to exercising to fuel your workout, as ingesting a high amount of carbs spikes your blood sugar level and creates a tired, drowsy feeling. Consume a high-carbohydrate, moderate-protein meal to replenish glycogen stores post-workout.
Step 4
The American Dietetic Association advises replacing fluids during and after exercise by drinking water, sports drinks, juices and smoothies. Focus on pre-hydrating your body to combat abdominal cramping. Carry a water bottle to ensure that you remain properly hydrated while on the go.
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