A healthy diet and regular exercise program usually go hand in hand in any pursuit of fitness or wellness. However, if you play sports or engage in rigorous athletic activity, you may have specific dietary needs for your levels of exertion. According to Healthy Eating Club.org, a good nutrition regimen for athletes should provide plenty of energy, promote muscle recovery after exercise, help maintain a healthy body weight and deliver sufficient hydration. Talk to your doctor about the best diet for your chosen sport or activity.
Step 1
Avoid strict calorie reductions. KidsHealth.org reports that limiting your calorie intake too severely may have the unwanted effect of forcing your body to break down muscle. Such depletion of lean muscle may have an adverse effect on your physical strength, speed and overall athletic condition. You may also notice reduced energy. Even if you are playing a sport that involves "weigh-ins," such as wrestling, you should talk to your doctor about how best to achieve an ideal weight.
Step 2
Carb-load. Although many popular diets tend to portray carbs as the enemy, carbs are in fact essential to fueling your energy and physical strength. According to Healthy Eating Club.org, carbs supply your muscles and your liver with reserves of glycogen, which is considered the most important source of energy in the body. In particular, complex carbs help promote glycogen storage. Healthy Eating Club.org advises athletes to consume 7 to 10g of carbs per pound of body weight daily.
Step 3
Get plenty of iron and calcium. These nutrients are important even to those not involved in athletics, reports KidsHealth. Calcium helps strengthen your bones and prevents stress fractures, while iron oxygenates your muscles. Food sources of calcium include milk and other dairy, and iron can be acquired in dark leafy greens, such as spinach, and in red meat. KidsHealth advises that it's healthier to eat red meat that isn't overly fatty.
Step 4
Hydrate. Healthy Eating Club.org reports that in addition to eating healthy, athletes need to be sure they are getting sufficient amounts of water or other fluids. You should drink between 500 and 600 mL of water or other liquid about 30 minutes before your workout or game, 200 mL every 15 minutes during the exercise, and 500 mL immediately after exercise.
Tips and Warnings
- Eat healthy fats, but time them wisely. KidsHealth notes that "good" unsaturated fats provide a valuable source of lasting energy for athletes. However, because fats tend to slow your digestion, you should avoid eating them for a few hours before and after exercise.
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