While the nutritional needs of athletes aren't drastically different from those of more sedentary people, optimal nutritional status is essential for peak physical performance. Fortunately, most athletes do not require any vitamin or nutritional supplements to fuel their bodies. Simply drinking plenty of water and eating a varied diet in which over half of daily calories come from carbohydrates should provide all the vitamins, minerals and energy your body needs to stay healthy and perform at its best.
Macronutrients
According to The President's Council on Physical Fitness and Sports, the macronutrient makeup of an athlete's diet should consist of the following: 55 percent to 60 percent of daily calories from carbohydrates, with 10 percent to 15 percent from sugars and the rest from starches, a maximum of 30 percent of calories from fat and the remaining 10 percent to 15 percent of calories from protein. Carbohydrates are an especially important macronutrient for athletes as these are your muscles' primary source of fuel. According to the American Academy of Orthopedic Surgeons, if your body runs out of carbohydrates during exercise, it will start burning fat and protein for energy, causing your performance level to decrease.
Micronutrients
Micronutrients such as vitamins and minerals are also integral to the physical performance of an athlete. Potassium, iron, calcium and B vitamins are especially important for optimal physical performance, according to Colorado State University. However, it isn't necessary for most people to take dietary supplements to obtain enough vitamins and minerals. According to CSU, an athlete who eats a varied diet with foods coming from multiple carbohydrate and protein sources should have no problem meeting needs for essential vitamins and minerals. Good food sources of micronutrients for athletes include milk, fruits, vegetables, whole grain breads and cereals.
Hydration
Staying properly hydrated by drinking plenty water before, during and after exercise is key. Water lost through sweat during exercise depletes the body of fluids it needs for optimal performance and can lead to overheating and dehydration if these fluids are not replenished. According to the AAOS, hydration is the most important component of sports nutrition. Everyone should drink at least 2 quarts, or 8 cups, of water per day, and athletes' water needs are even greater. To determine whether you are drinking enough water, AAOS recommends monitoring the volume and color of your urine. If you are properly hydrated, you should produce a large volume of nearly colorless urine; a small output of urine or dark yellow urine may indicate dehydration.
Nutrition Timing
The timing of nutrition intake also matters for the athlete. For example, in the several days leading up to an endurance event such as a marathon, eating a high-carbohydrate diet in which 70 percent of calories come from carbohydrates may help ensure that your body has adequate fuel stores to perform at its peak. However, eating carbs in the 1 1/2 to two hours leading up to an event is not recommended as this can cause premature exhaustion of carbohydrate stores. According to CSU, your pre-game meal, eaten three to four hours before the event, should consist of 500 to 1,000 calories from complex carbohydrates such as breads, cereals or fruit. Drinking water before, during and after the event is also essential. During any continuous exercise lasting longer than 90 minutes, drinking a sports drink that contains carbohydrates and electrolytes may be beneficial.
