Athletes train hard to be the best that they can in their sports. Beyond training, diet is a critical component of an athlete's regimen. Proper nutrition for athletes complements an athletes' training. An effective diet plan for athletes promotes safe and healthy eating practices and contributes to athletic success by providing nutrients the body needs to train and compete. A diet plan for athletes includes food choices, fluid intake, and meal and snack schedules.
Energy
A diet plan for athletes includes the proper number of calories and enough fluid to replace losses from sweat. A calorie is a measure of energy, and calories from food provide the body with the fuel it needs for daily living and for training. According to Iowa State University's sports nutrition website, Eat to Compete, the number of calories you need every day depends on your weight, age, height, and activity level, including workouts. This number varies greatly by individual; for example, a 100 pound female gymnast might require approximately 2,000 calories per day, while a 200 pound male basketball player might require over 3,000 calories per day. A diet plan for an athlete includes the appropriate number of calories for that particular athlete's needs.
Fluid
Water composes the majority of the human body, and even slight dehydration can impair physical and mental performance. More severe dehydration can be dangerous and even lead to death. Athletes lose fluid through sweating, and loss can be more rapid in high temperatures or during intense training. A diet plan for an athlete includes enough fluid to stay hydrated for training and competition. Athletes should drink before and during exercise to replace fluid losses. According to the Gatorade Sports Science Institute, fluid sources include water, sports drinks, other beverages, and water-containing foods such as fruit, vegetables, and soups.
Glycemic Index
Carbohydrates are a source of fuel for exercise, and they can be high or low glycemic index. Before a workout, athletes should consume low glycemic index carbohydrates for long lasting energy without a sharp rise and fall in blood sugar levels. After a workout, eating high glycemic carbohydrates as soon as possible can replenish muscle glycogen stores so that the athlete will be ready for the next workout. A diet plan for athletes should use the glycemic index as a guide and include healthy sources of carbohydrates such as grains, dairy products, and fruit.
Protein and Fat
Protein is the building block of many body tissues, including muscles, and dietary protein is essential for sustaining life. Iowa State University Eat to Compete program estimates that most athletes need approximately 1.0g to 1.8g of protein per kilogram of body weight. Dietary protein should be from lean sources such as chicken, fish, and soy. Red meat supplies iron, but it may also be high in saturated fat. Fat is the primary source of fuel for endurance athletes, and power athletes and sprinters need fat to optimize carbohydrate metabolism. According to Iowa State University, a diet plan for athletes should limit fats to less than 35 percent of daily calories and focus on increasing unsaturated fats while decreasing saturated and trans fats.
Supplements
Dietary supplements include essential nutrients such as vitamins and minerals, as well as performance-enhancing substances such as hormones or enzymes. Supplements can benefit some athletes, such as female athletes who have iron deficiency anemia. Athletes who take supplements need to confirm that they are safe and legal in their sport. A diet plan for athletes should include the necessary nutrients. Athletes who feel that they are not getting the nutrients they need from their diets should consult their coaches and doctors before taking dietary supplements.
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