Whether you play sports, run marathons or pump iron regularly in a gym, there are certain things you need to excel at a sport. Commitment and ability are key requirements for the athlete, of course, but most of all, you need a nutritious diet to support your activity of choice. Developing healthy eating habits specially geared towards athletes is a crucial step for maximizing your athletic performance and staying healthy at the same time.
Calories from Carbs
The demands of strenuous physical activity in sports dictates the need for an adequate amount of calories, the body's source of energy. As an athlete, you must provide your body with the fuel to excel, but not all calories are created equal. Nutrition and Health Services reports that the best eating habit for getting enough calories the healthy way is to eat foods rich in complex carbohydrates. Sources of complex carbohydrates include whole grain breads; raw, fibrous, and green vegetables, such as celery and broccoli; and lentil beans. Eating plenty of these foods at each meal helps fuel athletic performance in a healthy manner.
Protein Intake
Since athletic performance works muscles often to intense extremes, athletes also need to get into the habit of eating plenty of protein-rich foods. While protein supplements such as shakes and energy bars are ubiquitous at retail stores, the best way to consume healthy amounts of protein for athletic performance is to eat nutritious, low fat foods such as lean red meat, baked fish, beans, rice, and low fat dairy products. Armed with sufficient protein, your body will rebuild the muscle tissue you break down during sports or other athletic activities, such as running or weightlifting, and build more muscle as a result.
Getting Essential Vitamins and Minerals
Vitamins and minerals, particularly iron and calcium, are especially important for athletes. Since excessive sweating drains the body's iron supplies, athletes should make a habit of eating cream of wheat or lean red meat to stock up on iron. Strong bones are essential for any high-impact sport, so if you're an athlete, get into the habit of drinking plenty of skim or low fat milk, fortified orange juice, and eat low fat or nonfat dairy products such as yogurt to obtain healthy amounts of calcium.
Sugars and Fats
Although there exist on the market many energy bars and drinks purported to enhance athletic performance, these can be high in sugar, which is something to avoid before athletic activity. Too much sugar before a game or workout can actually result in low blood sugar during athletic activity, leaving you feeling weak and lightheaded. Replace energy drinks with orange juice diluted with water and replace sugary energy bars with snacks such as apples or bananas.
Fat intake is something to carefully regulate as well if you are an athlete. Some fat is necessary in any diet, but athletes should avoid saturated fats, especially before a game or exercise routine. A healthy habit to reduce saturated fats is to replace fatty foods such as potato chips and french fries with healthier choices, including carrot sticks and whole grain crackers. These healthier "finger foods" will help ease hunger while steering you clear of unwanted fats.
Drinking Water
Water is nature's performance-enhancing beverage. Any athlete's diet should include plenty of water, which will keep you hydrated and help your body perform. Drinking plenty of water will also keep you from becoming overheated and dehydrated, which are very real risks of many athletic pursuits. Get into the habit of carrying a reusable water bottle with you wherever you go to keep your body full of the fluids it needs to excel at sports.
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