A healthy diet with the right types of foods can help give you the energy and strength you need to perform as an athlete. To make sure you have enough energy and strength to perform, you must ensure your body is getting enough calories and nutrition. Instead of eating three large or heavy meals, eat six smaller meals throughout the day to ensure you have a steady supply of energy. Eating lighter meals will also make it easier to perform throughout the day.
Water
Water is one of the most overlooked nutrients, according to the American Academy of Orthopaedic Surgeons. MedlinePlus states that water is the most important nutrient to athletes. Without water, your body would become dehydrated, and your muscles would not be able to function properly. Keeping properly hydrated also helps regulate your body temperature. The AAOS recommends that the average person drink about 2 quarts of water per day, but athletes need more. Athletes need to drink water before and after every sporting event. Weigh yourself before and after sporting events. If you've lost any weight, the AAOS recommends drinking 2 to 3 cups of water for each pound lost.
Carbohydrates
Carbohydrates give your body lots of energy. Your body breaks carbohydrates down into a form of energy your body can use. This form of energy is known as glucose. The American Dietetic Association recommends that you consume 2.3 to 3.6 g of carbs per pound, based on your own body weight. Even if you're trying to maintain a specific weight, your body still needs at least 2.3 g of carbs per pound. Good sources of carbohydrates include whole grains, fruit and dairy products.
Protein
Your muscles rely heavily on protein, which helps build and fuel your muscles. Without enough protein, your muscles would not function properly, and they would begin to waste away if your muscles were regularly deprived of protein. If you're performing weight and body-focused sports, your body needs 0.54 to 0.77 g of protein per pound of body weight. For body building, aim for 0.63 to 0.77 g of protein, according to the American Dietetic Association.
Fats
To have enough strength and energy to perform well, about 20 to 30 percent of your daily calories should be from fat. Fat also helps fuel your body, but getting too much of it may hinder your performance, especially if you eat too much. Too much fat can lead to weight gain. To ensure you do not gain any weight, aim for 20 percent of your calories to come from fat.
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