Healthy foods are important sources of energy for most everyone. If you're an athlete, however, your needs for energy are heightened. A low-calorie diet can result in muscle loss and hinder athletic performance, according to the American Dietetic Association. A high-energy diet, on the other hand, coupled with appropriate physical training, promotes increased body mass and overall health. For best results, seek guidance from a qualified health care professional before changing your diet significantly.
Fruits and Vegetables
Fruits and vegetables are prime sources of fiber and nutrients, many of which support your body's ability to defend itself from infections and disease. Though many athletes believe a meat-based diet is necessary for prime performance and physique, triathlete and author of "Thrive Fitness: The Vegan-Based Training Program for Maximum Strength" Brendan Brazier recommends a plant-based diet, rich in colorful, fresh fruits and vegetables. You can reap all essential amino acids -- the building blocks of protein, from plant sources, according to Brazier, without reaping negative consequences of high-fat and processed foods. While a vegan diet isn't necessary for energy or muscle growth, incorporating fruits and vegetables into your diet is important. Brazier suggests eating leafy green salads regularly and snacking on fruit between meals.
Lean Protein
Protein is essential for muscle growth and lean tissue repair. Protein-rich foods also support sustained energy and satiation between meals and positive brain and immune system function. Increasing muscle mass requires added protein, according to the American Dietetic Association. If you participate in a weight or muscle-related sport, such as wrestling, aim for 0.54 g to 0.77 g of protein per pound of body weight daily. For body building, aim for 0.63 g to 0.77 g per pound each day. Since red and processed meats and high-fat dairy products contain saturated fats that increase your risk for cholesterol problems and heart disease, consume leaner varieties most often. Valuable lean protein sources include skinless white-meat poultry, fish, extra-lean red meat, egg whites, low-fat dairy products and legumes.
Whole Grains
Carbohydrates provide glucose -- your body's primary energy source. Consuming sufficient amounts of carbohydrates can help prevent fatigue and injuries and keep your body from drawing upon lean tissue for energy, according to the American Dietetic Association. Since refined grains, such as white flour, provide few nutritional and energy-related benefits, opt for whole grains most often. Examples of nutritious whole grain foods include 100 percent whole grain breads, pasta and cold cereals, long-grain brown rice, wild rice, quinoa, pearled barley, air-popped popcorn and old fashioned or steel-cut oatmeal.
Healthy Fats
Fats also play a valuable role in energy and fitness training. They help fuel low to moderate intensity activities and help insulate your organs. The American Dietetic Association recommends that 20 to 35 percent of your calories derive from fat. A severely low-fat diet may damage athletic performance. Nutritious fat sources include fatty fish, such as salmon, albacore tuna and sardines, nuts, natural peanut or almond butter, seeds, avocados and vegetable oils.
References
- American Dietetic Association: Eating Right for Resistance Training
- "Thrive Fitness: The Vegan-Based Training Program for Maximum Strength"; Brendan Brazier; 2009
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