As with most humans, the athlete's body requires a balanced diet that consists of food from the major food groups. According to the Colorado State University Extension, athletes may require extra portions of some nutrients, such as carbohydrates that provide fuel for energy. The amount of calories and fat an athlete should consume depend on the type of sport, the duration of an event and the intensity of the activity.
Time Frame
During the initial stages of an activity, the body relies primarily on carbohydrates for energy. According to the CSU Extension, about 40 to 60 percent of the fuel needed for moderate exercise comes from stored carbs. As the physical intensity increases, carbohydrates play an even greater role since they require less oxygen than fat stores to metabolize into energy.
Types
The most effective carbohydrates an athlete can eat include those that contain complex properties that the body stores for fuel. Potatoes, pasta and cereal are complex carbs that can sustain an athlete's energy needs for significant requirements. Simple carbs such as fruit, sugar, honey and milk are processed much faster and are more effective for quick bursts of energy.
Misconception
While simple carbs such as sugar provide a lift in the body's glucose levels and feel like they provide more energy, they actually may work against optimum performance, according to the CSU Extension. Sugar requires about 30 minutes to fully enter the bloodstream and causes insulin levels to drop within another 30 minutes, leaving athletes ultimately more fatigued. Sugar also requires fluid for absorption and can lead to dehydration.
Effects
Fat is the second-most useful source of energy for athletes, according to the CSU Extension. Fatty acid metabolism accounts for nearly half of all energy use. How efficiently fat is metabolized depends on the level of the activity and the physical condition of the athlete. Athletes in peak condition use fat for energy more efficiently than untrained athletes.
Considerations
Because they typically work out more often for practice and training, athletes need additional calories to sustain their activities and maintain a healthy weight. According to the Nemours Foundation, an average 2,000-caolire-per-day diet may need to be increased to 2,500 to support the extra physical exertion so the athlete doesn't lose weight.
Benefits
The benefits of a balanced diet aid in peak performance and typically do not rely on added protein for muscle growth or endurance. According to the Nemours Foundation, a balanced diet that includes about 20 to 25 percent of the day's calories from lean protein sources is sufficient. Too much protein in the diet can leech calcium that's needed for healthy bone density. Excess protein also can lead to dehydration and kidney problems.
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