Healthy Eating Plan For Athletes

Whether you're a football player, martial-arts enthusiast or a sprinter, what you eat can have a significant impact on your athletic performance and overall health. Where eating the wrong balance of nutrients may lead you to feel fatigued and impede your recovery, following a healthy diet will help you train longer, bump up the intensity of your workouts, improve your focus and reduce your risk of injury, according to the American Dietetic Association. Consult your doctor before beginning any new diet plan.

Breakdown of Nutrients

All athletes need a balance of nutrients in their diets to stay healthy and have stamina during athletic events. Generally, 55 to 60 percent of an athlete's calories should come from carbohydrates; 10 to 15 percent of this should be sugars and the rest should come from starches. Another 10 to 15 percent of total calories should come from protein, and 30 percent or less should come from fat. Water is also a crucial part of an athlete's diet, because dehydration can impede or even halt athletic performance.

Carbohydrates

Carbohydrates make up the most significant portion of an athlete's diet because stored carbohydrates are the predominant source of fuel for the body. However, most athletes don't need to adopt the technique called "carbohydrate loading," which involves packing in carbohydrates multiple days before an event. Generally, a well-balanced diet that emphasizes carbohydrates will suffice, according to the President's Council on Physical Fitness and Sports. To take in a sufficient quantity of carbohydrates, focus on eating whole grains, fruits, beans and vegetables. You may also get carbohydrates from refined grains such as white bread and white rice, but they don't offer filling fiber or the sustained energy that whole grains do.

Proteins and Fats

Fats are second to carbohydrates in providing fuel for an athlete's body. About half of the total energy you expend during a moderate-intensity workout comes from metabolizing free fatty acids. If your event lasts at least an hour, your body may burn off even more fats. To keep your heart healthy, eat mostly unsaturated sources of fat such as fish, olive oil, vegetable oil, avocado, nuts and seeds and limit your intake of saturated fats from animal products such as meat. Protein is also an important source of fuel for the body and it can aid in body functions such as building and repairing muscle. However, don't make the mistake of assuming that you need to pile in the protein for optimum muscle building. Most people take in enough protein through their regular diet and eating too much protein can contribute to health issues such as kidney problems and calcium loss, the Colorado State University Extension warns.

Vitamins and Minerals

Most athletes don't need to take vitamin or mineral supplements as long as they eat varied diets. You might be an exception if you are a vegetarian, if you avoid a whole food group or if you eat fewer than 1,800 calories each day. Two significant elements in a healthy athlete diet are iron and calcium. Your body requires iron, found in foods such as animal products and leafy greens, to supply its muscles with oxygen. Your body needs calcium, found in foods such as dairy products and salmon with bones, to have strong bones and properly functioning muscles. Consult your doctor before adding any supplements to your diet.

Timing and Fueling

When you eat is another significant aspect of a healthy athletic diet. For example, you will maximize your performance if you hydrate with water and consume high-carbohydrate foods such as bananas or fruit juices prior to a workout. Generally, all you need to consume during a workout is water. "Refueling" on carbohydrates isn't necessary during a workout unless you exercise for longer than 90 minutes, but you may drink a sports drink to replenish your stores if your exercise session is long. After exercising, eating a carbohydrate-rich meal such as broccoli and a baked potato can help refuel if you are feeling fatigued.