Sports Player's Diets

Consideration of daily diet is a must for athletes wishing to perform their best. Attention to just a few areas, including how much to eat, when to eat, amount of carbohydrates, appropriate sources of protein and fat and an adequate amount of hydration, will help athletes perform at their physical best.

Calories

In establishing a diet, an athlete should first determine the amount of calories his body requires. Athletes should consume enough calories to provide the extra energy needed for training and competition yet not so much that extra calories are stored as fat. Online calorie calculators can provide a good estimate as they take into consideration age, gender, size, and activity level. However, since they are not perfectly accurate some trial and error may be needed to determine the correct balance.

Time It Right

An athlete's diet counts on regular meals and snacks and no skipped meals. This helps maximize glycogen stores and keep energy levels high. Athletes should avoid eating a big meal within three hours of exercise and should plan on a hearty meal or snack within an hour of finishing a competition or workout. The muscles refuel more efficiently within an hour of exercise.

Value of Carbohydrates

Carbohydrates provide most of the fuel for exercising athletes and should make up about 50 to 60 percent of an athlete's diet. Better-quality carbohydrates that provide fiber, vitamins, minerals and energy include fruits, vegetables, whole-grain breads, cereals, pastas, brown rice beans, and legumes. Low-fat dairy foods such as yogurt provide carbohydrates as well. The American College of Sports Medicine suggests athletes need 6 to 10 grams of carbohydrates per kilogram of body weight per day.

Lean Protein, Low Fat

Athletes need protein and fat to complete the diet. According to the ACSM, athletes competing in strength-type sports need about 1.6 grams of protein per kilogram of body weight daily while endurance athletes should consume around 1.3 grams per kilogram of body weight per day. The best sources of protein are lean fish, chicken or turkey breast, lean beef or pork, low-fat dairy, eggs or beans. Fat in the diet is best derived from heart-healthy sources such as nuts and olive and canola oils. Only 20 to 25 percent of an athlete's calories should come from fat, so avoiding high-fat foods such as sausage, fried food, donuts and pastries and excessive amounts of cheese is a good strategy.

Hydration

Hydration is critical to optimal performance in sports. Drinking water throughout the day can help prepare the body for training. Consuming about 20 ounces of water or sports drinks per hour during activity is suggested with the athlete ideally drinking at least five ounces every 15 minutes. Sports drinks can be helpful during heavy training, competition or while exercising in hot environments but they will provide excess calories and may not be the best choice for daily hydration.