Athletes have nutritional needs different from more sedentary peers. If you are very active and you do not follow a properly nutritious diet or consume enough calories, you won't be able to perform at your peak. You might also experience some breakdown of your muscles, feel fatigued or lose weight. Eat a wide variety of foods for optimal health and athletic performance, and avoid relying on protein powders, carbohydrate bars and other expensive convenience foods. Consult your doctor before beginning any new diet.
Carbohydrates
You might have heard that you should load up on carbohydrates before a big game for energy. While carbs do give you a quick boost of energy, it is important to eat the right kinds, and to balance your diet with other types of food. Avoid refined carbohydrates, such as sugary cakes and white breads, as these will likely cause a crash in energy after a short time. Instead, focus on the complex carbohydrates found in fruits, vegetables and whole grains. Switch to whole-grain pasta and brown rice, and look for whole-grain cereals and breads.
Protein
While protein is important in an athlete's diet, you do not need to follow a diet that is extremely high in protein. Eat two or three servings of lean protein each day. Good choices include eggs, low-fat dairy products and lean meats, such as poultry or fish. Just eating more protein will not help you build muscle, as commonly believed; you must work out regularly in addition to following the proper diet.
Fat
Once your body burns though your carbohydrate stores, it will turn to fat for energy and fuel. As an athlete, you need to consume an adequate amount of fat to prevent losing too much weight. Look for heart-healthy, unsaturated fats, such as those found in olive oil and avocados. Do not eat fatty foods right before practice or a game, because doing so may make you feel sick and tired.
Vitamins and Minerals
If you are eating a healthful, varied diet, you should be consuming the amount of vitamins and minerals your body needs. Iron, calcium and potassium are particularly important, the Colorado State University Extension notes. Eating dairy products and calcium-fortified juices will help ensure you get enough calcium. Fruits such as oranges and bananas are high in potassium, and red meats and leafy greens contain iron. Ask your doctor if you need a supplement containing any important minerals in which you may be deficient.
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