Food is fuel for the athlete, and eating well provides the energy necessary to achieve optimal performance in sports or exercise. The right kinds of food can help you maintain energy levels, recover after a game or workout, and provide your body with the nutrition it needs. Talking with a nutritionist or sports medicine doctor can help you put together a meal plan that is best for you and your activity level.
Carbohydrates
Carbohydrates are a large part of an athlete's diet. Consuming enough carbohydrates to fuel the body during exercise or sports is important. According to Anderson, Young and Prior, in the beginning stages of moderate exercise, carbohydrates provide 40 to 50 percent of the energy needed. As the intensity of exercise increases, more carbohydrates are used. When you eat carbohydrates, the body breaks them down into glucose and it is stored in the muscles as glycogen. Glycogen is converted back into glucose during exercise, providing energy. According to a paper published in "The Journal of the American Dietetic Association" in 2009, athletes should consume 2.7 to 4.5 g per pound of their body weight.
Fat
Too much fat in a diet is not good for health, but everyone needs fat in their diet -- including athletes. Endurance athletes in particular need to consume adequate amounts of fat because after an hour of exercise, the body relies primarily on fats for energy, writes Jennifer Anderson et al. An athlete should consume 20 to 35 percent of the daily calories from fat, according to the paper published in "The Journal of the ADA."
Proteins
After the body uses carbohydrate stores and fat for energy, protein is used. Athletes should consume 0.5 to 0.8 g of protein per pound of body weight, according to the position paper by the ADA, Dietitians of Canada and the American College of Sports Medicine. Endurance athletes need a little more protein, approximately 1.2 to 1.4 g per lb., according to Anderson et al. Too much protein gets stored as fat and does not provide any added benefit, and can even lead to dehydration.
Hydration and Snacks
Dehydration negatively impacts athletic performance and when excessive, can lead to health problems. Athletes should take care to consume fluids before, during and after exercise to stay hydrated and make up for fluids lost through sweat. Prior to exercise, eating a low-fat, low-fiber snack can help maintain blood glucose levels without causing stomach upset, according to a March 2009 article in "The Journal of the ADA."
Supplements
Athletes eating a varied and healthy diet typically do not need to supplement their diet with vitamins or minerals, as they are getting them through food. If an athlete does not eat meat or certain food groups, he may need to take a supplement to get the nutrients he is lacking.
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