The food in an athlete's diet must contain plenty of calories and nutrients to support performance goals and recovery. Ideally, your daily meal plans will ensure that you consume the optimal proportion of carbohydrates and protein for your particular type of exercise and sport training.
Carbohydrates, Protein and Fat
Endurance athletes need more carbohydrates than strength athletes. If you compete in long-distance running, swimming or biking, you need about 8 g to 10 g of carbs per kilogram of bodyweight per day. Skill, sprint and strength athletes, such as football and basketball players, need around 5 g to 6 g of carbs per kilogram of bodyweight every day. Protein requirements for endurance athletes are about 1 g of protein per kilogram of body weight; protein requirements for strength athletes are 1 ½ g to 2 g of protein per kilogram of bodyweight. Athletes need about 35 percent of their daily calories from primarily unsaturated fats for optimal performance, according to the National Strength and Conditioning Association.
Foods
Nutrient-dense foods are the best sources of carbohydrates, proteins and fat for athletes. This means that most of the food you eat is rich in fiber, vitamins and minerals such as whole grains, fruits, vegetables, beans, nuts, seeds, lentils, low-fat dairy and lean protein. Maintaining a food journal with your meal plans, number of calories and grams of nutrients can make it easy for you to adjust your dietary habits according to your daily training and changes in your performance.
Water and Sports Beverages
Consuming an adequate amount of fluids to maintain hydration is vital for athletes. A 1 percent drop in your hydration level is detrimental to the ability of your muscles to contract. In addition to consuming the minimum 11 to 16 cups of fluids per day for women and men, you must also drink fluids to replace any weight you lost from a training session or a competition. Fluids may come from water, high-water content fruits, coffee and sports beverages. If you are sweating excessively, exercising in the sun or if your workouts last longer than 60 minutes, drink a sports beverage to replace lost fluids and electrolytes.
Meal Timing
Meal timing is as important as the food itself. Pre-workout or pregame meals give you the energy to last the duration of your event and should be eaten one to two hours prior to the starting time. Post-workout or post-game meals quickly replenish the energy in your muscles and enhance muscle tissue repair, growth and remodeling. Post-workout meals must be consumed within 30 minutes of the workout to ensure you have plenty of fuel for tomorrow's session.
References
- "Essentials of Strength Training and Conditioning"; Thomas R. Baechle and Roger W. Earle; 2000
- "ACSM's Health & Fitness Journal'; Recovery Nutrition; Stella Lucia Volpe, Ph.D., R.D., L.D.N.; May/June 2007
- "Strength and Conditioning Journal"; A Review of Hydration; Douglas Kalman, Ph.D., et al.; April 2010
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