As an athlete, your physical health is key to an active lifestyle. You depend on strength, skill, and stamina, whether you’re going for the ball or making the final push across the finish line. Being your best takes time, practice, and patience, but that’s not all. Like a car, your body won’t run without the right fuel. You must take special care to get enough calories, vitamins and other nutrients to provide energy.
An athlete’s diet isn’t much different from that of anyone trying to stay healthy. You need to include choices from each of the healthy food groups. However, athletes may need to eat more or less of certain foods, depending on:
- Sports types.
- The amount of training you do.
- The amount of time you spend training.
The way to improve health
Everyone’s needs are different. The amount of food you need depends on your age, height, weight, and level of sport or activity. In general, you need to replace the number of calories you burn each day. Calories measure the energy you get from food. Most people need between 1,500 and 2,000 calories per day. For athletes, this number can add up to 500 to 1,000 calories.
Talk to your doctor about your or your child’s nutritional needs. They can help you determine a healthy daily calorie intake. Over time, you will learn how to balance your intake and consumption to avoid excessive weight gain or loss.
Calories come in many different forms. The main types are carbohydrates, fats and proteins.
- Carbohydrates (carbs) Your body’s biggest source of calories. Simple carbs (fruits, dairy, and vegetables) are easier to break down by your body. They provide a quick burst of energy. Complex carbs take longer for your body to break down. They are a better source of energy over time. Complex carbs in whole grain products are the most nutritious. Examples include: whole grain bread, potatoes, brown rice, oatmeal, and kidney beans. Doctors recommend that 55% to 60% of your daily calories come from carbohydrates.
- Fat is another important source of calories. In small amounts, fat is the main source of fuel. It serves other functions, such as supporting good skin and hair. Do not replace carbs in your diet with fats. This can slow you down, as your body has to work harder to burn fat for energy. Fat should make up no more than 30% of your daily calories. When possible, choose unsaturated fats, like olive oil and nuts. These are better for your health than saturated and trans fats. Too much fat or the wrong kind can cause health problems. It can raise your bad cholesterol (LDL) levels and increase your risk of heart disease and type 2 diabetes.
- Protein should make up 10% to 15% of your remaining daily calories. Protein is found in foods like meat, eggs, dairy, beans, and nuts. Some athletes think they should consume large amounts of protein. While protein helps build muscle, high doses won’t help you gain muscle. Over time, too much protein can be harmful to your health. The digestive process can put a strain on your liver and kidneys.
Athletes need the same vitamins and minerals as everyone else. There are no guidelines for dietary supplements or supplements. To stay healthy, eat a balanced, nutrient-rich diet. It should include foods full of calcium, iron, potassium and fiber. You also need important vitamins in their diet, such as A, C and E. Try not to be tempted by junk food, which is a source of empty calories. Instead, focus on lean meats, whole grains, and fruit and vegetable mixes to fuel your body.
Know when to eat and rehydrate
For athletes, knowing when to eat is just as important as knowing what to eat. Try to eat a pre-match meal 2 to 4 hours before your event. For a race, this could be dinner the night before. A good pre-match meal is high in complex carbs and low in protein and sugar. Avoid rich and greasy foods. These can make it harder for you to digest and can cause stomach upset. You may find it helpful to avoid eating an hour before a sporting event. This is because digestion uses up energy.
Staying hydrated is the single most important thing an athlete can do. This is especially true on game day. Your body is made up of almost 60% water. During exercise, you quickly lose water when you sweat. Thirst is a sign of dehydration. Don’t wait until you’re thirsty to drink. A good rule of thumb is to drink at least every 15 to 20 minutes. But, don’t drink so much that you feel full.
Water is the best way to rehydrate. For short events (under an hour), water can replace the water you lose through sweating. For longer events, you may benefit from sports drinks. They provide electrolytes and carbohydrates. Many experts now recommend drinking chocolate milk after exercise. Protein in milk helps in muscle recovery. It may have less sugar than sports drinks or energy drinks, and contains more vitamins and minerals. Avoid beverages containing caffeine. They can make you more dehydrated and make you feel anxious or restless.
Things to consider
Athletes require a lot of energy and nutrients to stay in shape. So, strict diet plan can reduce your capacity and be bad for your health. Without calories from carbs, fat, and protein, you may not have enough strength. Not eating enough can also lead to malnutrition. Female athletes may have irregular menstrual cycles. You increase your risk of osteoporosis, a condition in which bones are fragile in part due to a lack of calcium. (These potential risks are worse in teens but still present in adults.) Get medical help if you and your trainer think you need to lose weight. Be sure to talk to your doctor before making major nutritional changes.
People often overestimate how many calories they burn while exercising. Avoid taking in more energy than you expend during exercise. Also, avoid exercising on an empty stomach. Every athlete is different, so consider:
- How long before a workout is best to eat?
- How much feed is the right amount for you.
If you need to gain or lose weight to improve performance, it must be done safely. Otherwise, it could do more harm than good. Don’t keep your body weight too low, lose weight too quickly, or prevent weight gain in unhealthy ways. It can have negative effects on health.
Work with a registered dietitian and do not experiment with diets on your own. This can lead to poor eating habits with insufficient or excessive amounts of certain nutrients.
Talk to your GP to find a diet that’s right for your sport, age, gender, and workout volume.