A Healthy Athlete's Diet For A Week

Proper nutrition is essential for optimum athletic performance. Poor eating habits can affect your energy levels and prevent your body from getting the nutrients it needs for competition and physical training. Athletes need a specialized diet plan to provide enough fuel to boost energy levels for a long period of time and to help the body recover from wear and tear. A healthy athlete's weekly diet should involve a balance of carbohydrates, fats and proteins.

Carbohydrates

Carbohydrates are the cornerstone of an athlete's diet. Athletes need a diet high in carbohydrates to help improve endurance, prevent fatigue and provide the energy needed for peak performance. The body breaks carbohydrates down into glucose, which is used by the muscles for fuel during high-intensity activity. Complex carbohydrates such as whole-grain breads, oatmeal, brown rice, high-fiber cereals, whole-wheat pastas, vegetables and fruits digest slowly and help sustain your energy levels. You should try to get 60 percent to 65 percent of your calories from carbohydrates daily, according to Karen Bergs R.D., in an article for Utah State University's Cooperative Extension.

Proteins

Proteins break down into amino acids during digestion; amino acids are the building blocks for the cells in the body. Lean proteins such as ground turkey, tuna, chicken, lean cuts of beef, whitefish, soybeans, nuts, legumes and low-fat dairy help your muscles develop and recover from physical activity. Athletes need more protein than the average person; your protein needs vary according to the physical demands of your sport. For example, strength athletes should get 0.73 to 0.82 g of protein per pound of their body weight daily, while endurance athletes should get 0.55 to 0.64 g per pound of their body weight, according to Sheri Barke, MPH, RD, for the College of the Canyons.

Fats

Dietary fats provide an additional source of fuel for energy and help your body absorb essential vitamins. Your body cannot use fats as fuel without the presence of carbohydrates. Consume a variety of unsaturated or healthy fats such as nuts, seeds, olive oil, salmon, avocado and flaxseed oil. Include in your diet a small amount of saturated fats such as butter and full-fat dairy. Try to get between 20 percent to 30 percent of your daily calories from fats, says Jacqueline R. Berning, Ph.D., R.D., for the United States Anti-Doping Agency.

Considerations

Visit the grocery store to purchase one week's worth of meals. Stick to the outer perimeter of the store, where you find healthy foods such as fresh produce, meats, breads and dairy. Carve out time once per week to prepare your meals for the following week. Store your meals in individually sized containers so you don't have to worry about cooking after training or practice. Freeze and store any extra food so you have meals readily available. Make sure that you are eating enough for your sport. Consider enlisting the help of a nutritionist if you are unsure of the amount of calories you need.