The nutrient needs of athletes are typically high. Your specific needs vary, depending upon your age, gender, training regimen, overall health and body composition. Petite athletes involved in light training may require less than 1,600 calories per day, according to the American Dietetic Association, and larger, heavily training athletes may need more than 5,000 daily calories. Regardless, eating a varied, nutritious diet can help you train efficiently and progress. For best results, seek specified guidance from a sports dietitian.
Whole Grains
Whole grains are complex carbohydrate sources, meaning they contain all nutritious parts of the grain and contribute more fiber than simple carbohydrate sources, such as white flour. Carbohydrates are your main food-derived energy source. As an athlete you reap the most benefits from carbohydrates stored in your body, according to the University of Colorado. It recommends that athletes consume a diet containing 40 to 50 percent carbohydrates. The greater the intensity of your exercise, the more carbohydrates your body utilizes. In other words, your carbohydrate needs increase the longer and more intensely you workout. Nutritious whole-grain options include oatmeal, whole-wheat pasta, pearled barley, brown rice, wild rice and 100 percent whole-grain bread.
Lean Protein-Rich Foods
Protein provides amino acids -- the building blocks of lean tissue. Protein also helps your muscles repair themselves, promotes a strong-functioning immune system and supports fluid balance. Although the specific protein needs of athletes are highly debated, according to the ADA, most researchers agree that athletes' protein needs are higher than non-athletes. If you train at a low to moderate intensity, aim for 0.55 to 0.8 g of protein per pound of body weight. For heavier training, aim for 0.7 to 0.9 g per pound. Choose lean source most often to keep your intake of unhealthy fats low, as they are linked with obesity, inflammation and heart disease. Valuable options include skinless white-meat poultry, egg whites, low-fat dairy products, legumes and lean red meat.
Fruits and Vegetables
Fruits and vegetables provide carbohydrates and antioxidants -- potent nutrients that help keep your immune system strong. The University of Colorado recommends eating potassium-rich varieties, such as bananas, oranges and potatoes, while training and following competitions, because intense activity and perspiration can deplete your body of potassium. Fruits and vegetables rich in fluids --- such as watermelon, tomatoes, citrus fruits and cucumbers --- and pure juices promote hydration. Incorporate a variety of fresh, colorful produce into your diet for broadest nutrient benefits.
Healthy Fats
Fats help your body absorb fat-soluble nutrients, including vitamins A, D, E and K. They also provide energy for long-lasting and low- to moderate-intensity sport training. The ADA recommends limiting saturated and trans fats, prevalent in butter, margarine and many processed foods, and emphasizing healthy sources, such as oily fish, nuts, avocados, olives and vegetable oils. Oily fish, such as salmon, mackerel and herring, flaxseed, walnuts and canola oil, provide the added benefits of omega-3 fatty acids --- essential fats that may help reduce inflammation.
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