Whether you're training for the next Olympics or your local over-40 softball championship, nutrition plays a pivotal role in your success. Athletes who eat a healthy diet perform better, train harder and recover faster than those who don't pay attention to sports nutrition. Following the basic principles of nutrition for athletes in training can pay dividends during your next event.
Hydration
Dehydration can detract from athletic performance and can become dangerous. The University of Colorado Extension advises athletes to start your training bout well hydrated, as it's challenging to rehydrate while working out. They add that cold beverages are absorbed more quickly and can help your body cool off. In addition to water, healthy fluids include skim milk, 100 percent fruit juices and electrolyte replacement drinks.
Carbohydrates
Carbohydrates are the primary energy source during athletic training and events. If you train in high-intestine events such as soccer, wrestling or football, your body relies on carbohydrates even more. It's important that you eat carbohydrates regularly to help your body store carbohydrates for later use. Stored carbohydrates are known as glycogen and give your muscles the fuel they need to perform during short or long-duration training. Healthy carbohydrate sources include legumes, fruits, vegetables and whole grains.
Fat
Your body taps into fat for energy primarily for low-intensity, long-duration sports such as jogging and marathon running. After one-hour of training, your body begins to use fat as its primary energy source, Colorado State University reports. However, all athletes require dietary fat for overall health. Healthy fat sources include nuts, extra virgin olive oil and fatty fish.
Protein
Athletes in training require more protein than the typical couch potato, Sharon Howard of ESPN.com's Training Room reports. That's because training breaks down your muscles, which need protein to build themselves back up. Endurance athletes should aim for about 1.2 g of protein per kg of body weight. Those who regularly strength train need approximately 1.4 g of protein per kg. Healthy protein sources include soy, chicken, egg whites and fish.
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