Athletes' diets are typically different than the diets of people who are trying to maintain or lose weight. Athletes need proper nutrition to fuel their bodies, as well as the proper amount of calories necessary to provide energy for their heightened activity level. Different types of athletes may have different diet plans, but all need to follow basic nutrition fundamentals.
Carbohydrates
Carbohydrates give your body the energy it needs to be active. When you don't eat enough carbohydrates, your body can become exhausted during exercise. Iowa State University recommends athletes eat carbs before and after practice, workouts or competition to maintain adequate carbohydrate levels; between 55 and 60 percent of an athlete's diet should be made up of carbs. For example, if you are eating 2,400 calories a day, you should eat 330 g of carbohydrates. Good sources include pastas and bread made with whole grains, brown rice, oatmeal and vegetables. Avoid carbs that are high in sugar or made with refined flours.
Protein
Protein promotes healthy immune cell growth and body tissue, assists muscles in recovery after a workout and also assists in the restoration of glycogen, which is a carbohydrate stored in muscle. Runners are advised to take in between 20 and 30 g of protein in the hour prior to a race or workout; it is not a good idea to ingest more than 35 g of protein in one sitting. Because protein is available in so many food sources, supplements are not necessary; the recommended daily allowance for athletes is typically 0.5 to 0.7 g of protein per pound of body weight. Good sources of protein include lean meats, nuts, legumes and low-fat dairy.
Fat
Athletes also need fat for energy. Approximately half of the total energy used in moderate exercise comes from free fatty acid metabolism, and if the workout or activity lasts for an hour or longer, your body may rely primarily on fats as its energy source, according to Colorado State University. The more training athletes have, the more likely they are to use fat for fuel. Avoid trans fats such as hydrogenated vegetable oils; instead, seek out healthy fats like those found in avocados, nuts and olive oil.
Vitamins
You need B vitamins like riboflavin, thiamin and niacin to create energy from your food; however, it is not necessary to take vitamin supplements. You can get these vitamins in both protein and carbohydrates. It is recommended female athletes drink milk if they are riboflavin-deficient, as it not only offers riboflavin but also has calcium and protein. Vitamins such as A, D and K are fat-soluble and stored in the body --- if you store too many of these vitamins, it could have adverse affects.
Water
Water is essential for any athlete's diet. Prior to working out or participating in an event, make sure you're hydrated and then continue drinking water throughout. After your session, drink 2 cups of water for every pound you have lost. Colorado State University suggests you drink chilled water because it can be absorbed faster, as well as lower your body temperature.
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