General Sports Diets

Many athletes do not think they need to watch what they eat because their vigorous training helps them control their weight. But there is more to nutrition than weight control. Whether you are a weekend warrior, an amateur athlete or a pro, what you eat affects how you perform. Food acts as fuel for your body; if you do not put in the best fuel, you will not perform at your best.

Fluid

Fluid makes up 50 percent to 60 percent of your body and plays an important role in carrying nutrients around your body, regulating your temperature, lubricating your joints, managing food digestion and removing waste. When you are dehydrated, oxygen and nutrients are carried through your body at a slower rate, causing fatigue and a faster heart rate as well as headaches, dizziness and weakness. To stay hydrated you should drink 10 cups of water per day plus replace fluid lost through sweating during your workout, according to Elizabeth Ann Applegate in "Encyclopedia of Sports & Fitness Nutrition."

Carbohydrates

Your body uses carbohydrates as fuel during physical activity. When you don't consume enough carbohydrates, your body does not have enough fuel and it can be difficult to perform, especially on on consecutive days. The daily carbohydrate requirement for the general population is 130 g. However, athletes should consume approximately 6 g of carbohydrates per kg of body weight; 1 kg is about 2.2 pounds. For example if you are 60 kg you would require 360 g of carbohydrates. On days that involve two vigorous training sessions, carbohydrate intake should be 8 to 10 g per kg. Nutrient-rich carbohydrates include oatmeal, whole-wheat bread and pasta, dry cereal and fresh fruits.

Protein

Protein is an important component of all cells in your body. It helps your muscles grow and repair, and it promotes blood flow. Your body cannot produce protein on its own; you use it as you consume it. The daily recommended protein intake for athletes is 1.4 to 1.7 g of protein per kg of body weight. Therefore, if you are 60 kg, your daily intake should be 84 to 102 g of protein. Nutrient-rich sources of protein include eggs, fish, chicken breast, tofu, skim milk and some cheese.

Fat

Fat plays an important role in the body and serves as fuel in endurance efforts. Your body cannot perform athletic pursuits if you do not get enough fat. Athletes should consume 0.8 to 1.0 g of fat per kg of body weight. If you weigh 60 kg, your daily fat intake should be 42 to 60 g. Good sources of fat include olive oil, canola oil, peanut butter and broiled lean beef.