Whether you are a professional athlete, amateur strength or endurance athlete or just playing your first season of Pop Warner football, you need to eat healthy food if you want to achieve your optimal performance level. Athletes can achieve peak performance by eating a variety of foods. Developing proper nutrition eating habits based on your goals is key.
Complex Carbohydrates
Athletes benefit the most from the amount of carbohydrates that are stored as glycogen in the body. Complex carbohydrates are stored in your body to be used as energy. Food sources of complex carbohydrates recommended for athletes are whole-wheat pasta, oatmeal, brown rice, whole-wheat bread, sweet potatoes and other whole-grain foods. Complex carbohydrates for athletes are also a good source of vitamins and minerals and not only energy.
Whole Fruit
Although fruit is considered a simple carbohydrate, whole fruit can be beneficial for athletes. Eat whole fruit as part of your pregame meal to give you quick energy for your sporting event or training. Whole fruit provides a source of vitamins and important minerals, such as potassium, that support optimal electrolyte balance. Eat citrus fruits, melons, strawberries, apricots, bananas and grapefruit. Drink 100 percent fruit juice if you need quick energy; keep in mind that fruit juices often do not have the fiber content that whole fruit has.
Vegetables
While most people associate whole grains as the best source of complex carbohydrates, vegetables are a source of complex carbohydrates that can benefit athletes. Like fruit, vegetables are an important source of vitamins, minerals and antioxidants that can benefit athletes. Include a low-fiber vegetable in your pre-game meal. Tomatoes, broccoli, brussels sprouts, carrots, spinach, pumpkin and other green vegetables are nutritious options for athletes.
Lean Protein
If your are an athlete, your diet is not complete without sources of lean protein. Exercise may increase your need for dietary protein. Protein is the building block of muscle is essential for you to get bigger, faster, stronger and to recover from your workouts or practices. Among dairy choices, milk, yogurt and all types of cheese are recommended. Unless you are underweight, you should stick to the low-fat options. Lean cuts of beef, pork, chicken, turkey, fish, eggs and peanut butter are all good sources of protein that can help you reach your athletic potential.
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