What Diets Do Athletes Follow When They Are In Training?

While a healthy diet is important for everyone, your dietary needs are particularly important if you partake in rigorous or endurance-based athletic activities. Positive eating habits can improve your athletic abilities and muscular strength, whether you exercise once per week or daily, according to the American Dietetic Association. Regardless of the type of diet you choose, balanced nutrient and sufficient calorie intake is key. For best results, seek specified guidance from a qualified medical or dietary professional.

Carbohydrate-Loading Diet

A carbohydrate-loading diet aims to increase storage of glucose--the body's primary energy source. Long-distance runners, swimmers, bikers and other athletes who participate in endurance-based sports may use the carbohydrate-loading technique to improve energy, endurance and overall athletic capabilities. According to the Mayo Clinic, the diet involves two steps. In the first step, for roughly one week before your athletic event, you reduce your carbohydrate intake to roughly 50 percent to 55 percent of your daily calories, while increasing fat and protein intake to compensate. This phase helps create storage space for the next step, which involves increased carbohydrate intake. For several days before your event, you increase the amount of carbohydrates you eat to roughly 70 percent of your calories. Carbohydrates generally stem from breads, pasta, rice, cereal, fruits and vegetables. Carbohydrate-loading may effectively improve male athlete's athletic performance, though may not provide as many benefits for female athletes.

Protein and Energy-Dense Diet

While everyone requires carbohydrates and protein, athletes' needs are often increased. According to the American Dietetic Association, athletes who partake in resistance training, such as bodybuilders and weightlifters, require more protein. While training, such athletes may benefit from increased amounts of foods rich in high-quality protein, such as lean meats, poultry, fish, dairy products and fish. Consuming ample carbohydrates is vital for athletes, as they provide glucose--the body's main energy source. Choose primarily complex carbohydrates, such as whole grains and starchy vegetables, leanest protein sources, and appropriate intake of healthy fats, from foods such as plant-based oils, nuts and seeds. The American Dietetic Association suggests between 2.3 and 3.6 grams of carbohydrates and between 0.54 and 0.77 grams of protein per pound of body weight. An athlete's diet should also reap roughly 20 percent to 35 percent of its calories from fat sources, which provide energy for low and moderate-intensity workouts.

Vegan Diet

Some athletes are drawn to a vegan dietary lifestyle, or a diet and lifestyle free of all animal-derived products. According to Canada-born triathlete and author Brendan Brazier, a vegan diet can provide all necessary nutrients, while supporting endurance, improved athletic performance and recovery from exercise. In his book "Thrive: The Vegan Nutrition Guide to Optimal Performance in Sports and Life," Brazier discusses the value of a diet based on plant-based foods, including organic fruits and vegetables, nuts, seeds, avocados and grains. Rather than consuming two to three large meals, Brazier suggests consuming frequent snacks of plant-based foods throughout each day for optimum, sustained energy. For athletes interested in improved athletic performance yet not interested in a fully vegan diet, Brazier suggests beginning with a plant-based diet, or a diet in which most foods stem from plant-derived sources.