When participating in sports, proper nutrition is essential for optimum performance and for your health. Eating a well-balanced diet and keeping yourself hydrated will provide you with the energy needed in the field or on the court. Not eating right can make you feel tired and sluggish afterward and will reverse muscle building. Depending on your size and level of performance, you may require additional protein, carbohydrates and fluids. Speak with your physician or dietician before making any changes to your diet regimen.
Fluids
Keeping yourself properly hydrated is one of the most important aspects of sports nutrition, according to the American Dietetic Association. Dehydration is the result of not replacing fluids lost during performance. The recommended water consumption for non-athletes is 8 cups of water per day. Athletes should drink plenty of water before, during and after competing in an event or practice to prevent dehydration and overheating. Signs of dehydration can include fatigue, dizziness, extreme thirst, flush skin and weakness.
Protein
Protein is necessary for the building and maintenance of bodily tissues and muscles. According to the American Academy of Orthopaedic Surgeons, excess protein is not stored by the body; therefore it is converted into fat or burned for energy. Protein needs are determined by level of activity, intensity of exercise and duration. Good sources of protein include eggs, beans, poultry and meats. Approximately 12 to 15 percent of your daily caloric intake should be from protein.
Carbohydrates
Carbohydrates are the body's main source of energy. The President's Council on Fitness, Sports & Nutrition states that carbohydrates are broken down by into glucose by the body and are then carried by the blood to cells and used for energy. Not consuming an adequate amount of carbohydrates may result in a deficiency of glycogen, which is stored in the muscles for energy. Bread, cereals, vegetables, fruits, milk, sugar and pasta are all good sources of carbohydrates. The recommended carbohydrate intake ranges between 2.3 and 5.5 g per pound depending on your activity level.
Calcium
Calcium is necessary for building and maintaining strong bones. When participating in active sports, you are at an increased risk of bone fractures, breaks and other bone-related injuries. In addition, female athletes with calcium deficiencies are at an increased risk of developing osteoporosis at a later age. Calcium recommendations are determined by age and gender. Good sources of calcium include low-fat yogurt, milk, cheese, sardines and calcium-fortified oatmeal.
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