The foods you consume actually become you — as the building blocks for your muscles, connective tissue and bones. What you eat gives you energy to practice and participate in competition, but the nutrients in food also help you recover from training, repair and build muscle, and fill depleted glycogen stores.

Meals when you're in training involve more than supplying enough calories to keep your energy up. You also must fuel your body with attention to nutrient quality. You need knowledge and planning to eat right and optimize your performance and overall well-being.

The most important thing to remember when creating a diet plan is that no one diet is right for every person or athlete. Athletes can be highly successful on a number of different diet plans with varying macronutrient ratios.

Macronutrients are carbohydrates, fats and protein. Most endurance athlete diets focus heavily on carbohydrates, which are the primary provider of energy for the body. Nutrition Today published an expert panel review in , noting that carbohydrates, despite recent dietary trends away from them, are still indispensable as an energy source for high-intensity performance.

The Dietary Guidelines for Americans for recommends that you get between 45 and 65 percent of your calories from carbohydrates.

Athletes should aim for the higher end of this range. Rice, potatoes and pasta, for example, are valuable parts of an athlete meal plan. Regularly select high-quality carbohydrates so that you not only get energy, but important nutrition and fiber.

Whole grains , such as brown rice and quinoa, as well as vegetables, are good carbohydrate options for an athlete diet plan. Read more : Good Sources of Carbohydrates for Athletes. Carbohydrates aren't the only important macronutrient in an athlete meal plan. The protein and fat needs of athletes are greater than once thought.

Active bodies need protein to help repair and grow muscle fibers stressed during activity. Protein foods include lean meats, poultry, fish, dairy, soy and nuts. The expert panel in the Nutrition Today report notes that research consistently shows that 0.

This means if you weigh pounds, you should aim for between 83 and grams of protein daily. Spread your intake of protein out through the day, with an emphasis on a good dose of 20 to 30 grams post-exercise to support muscle repair and growth.

The journal Nutrients published research in that supports the post-workout recommendation of about 30 grams of protein. You can fulfill it with 4. Fats, especially monounsaturated fats , are an essential source of energy. They support healthy skin and hair, brain cell growth and absorption of essential nutrients.

Be cautious with fat, however, as eating a lot of it — especially prior to practice or a game — can make you feel sluggish. Fat slows digestion. When you eat fats, choose avocado, nuts, olive oil or fatty fish. You don't usually find doughnuts, white bagels or greasy hash browns on a quality diet plan for an athlete.

Exactly what you eat for breakfast depends on personal preferences, when you plan to train and how many calories you need per day.

General recommendations usually include whole grains, such as whole-wheat breads and pancakes or oatmeal; eggs and lean meats for protein; low-fat dairy, such as milk or yogurt, for calcium; and fruit for important vitamins and antioxidants.

Read more : 14 Power-Packed Breakfasts to Power You Through the Morning. Breakfast doesn't have to consist of traditional "breakfast" foods, either. A turkey sandwich on whole-grain bread, leftover salmon and a sweet potato, or pasta with grilled chicken and roast vegetables are all good choices.

Don't skip lunch , even if it's your time for training. Eat a small portion before you work out and the rest afterward to ensure you get the calories and nutrients you need.

Lunch can look traditional, with sandwiches, salads and soup, or be a combination of snack-like foods such as nuts, seeds, hard-boiled eggs, fresh fruit, cut-up vegetables and hummus. Skip the fast-food burgers, hot dogs and fries.

Even if you worked out earlier, these foods have too much salt and saturated fat to support healthy physical performance — no matter how many calories you burned. And if you plan to work out after lunch and before dinner, a fatty meal can impair later performance.

A good, balanced dinner consists of 4 to 5 ounces of lean protein, a cup or two of green leafy vegetables and quality carbohydrates, such as white or sweet potatoes, rice, quinoa or pasta.

Dinner is a good time to load up, but don't overstuff yourself or it might interfere with sleep. If it's been several hours since your last meal and you're heading to practice, have a light snack in the 30 to 60 minutes prior to working out.

This could be something as simple as an energy bar, banana or toast with a light smattering of nut butter. Between meals, the best snacks for athletes are quality foods that combine protein and carbohydrates. Go for items such as peanut butter and jelly on whole-wheat bread, yogurt and fresh fruit, or a smoothie made with protein powder, fruit and milk.

For example, endurance athletes may benefit from consuming more carbohydrates, whereas eating more protein may help build muscle mass when coupled with resistance training Finally, be sure to avoid any overly restrictive programs. In addition to making it more challenging to meet your nutritional needs, they can also be more difficult to follow and unsustainable in the long run.

When selecting a plan that works for you, be sure to consider your goals, preferences, and dietary restrictions. Try to steer clear of diets that are overly restrictive or unsustainable.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. When it comes to eating foods to fuel your exercise performance, it's not as simple as choosing vegetables over doughnuts.

Learn how to choose foods…. Learn about the best pre-workout nutrition strategies. Eating the right foods before a workout can maximize performance and speed up recovery. Nutrition is viewed as the foundation of CrossFit training and critical to performance.

Here is a closer look at the CrossFit diet, including foods to…. Here are 9 weight loss tips specifically aimed at athletes. These science-based recommendations help you lose fat while maintaining performance.

Discover which diet is best for managing your diabetes. Getting enough fiber is crucial to overall gut health. Let's look at some easy ways to get more into your diet:.

A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based 8 of the Best Diet Plans and Programs for Athletes. Medically reviewed by Nutrition Medical Reviewers — By Rachael Ajmera, MS, RD on March 9, Our picks How to choose Bottom line.

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Mar 9, Written By Rachael Ajmera, MS, RD. Medically Reviewed By Nutrition Medical Reviewers. Share this article. Read this next. Eating the Right Foods for Exercise. Medically reviewed by Daniel Bubnis, M. Pre-Workout Nutrition: What to Eat Before a Workout.

CrossFit Diet Plan: Nutrition, Sample Menu and Benefits. By Lizzie Streit, MS, RDN, LD. By Alina Petre, MS, RD NL. READ MORE. Your Guide to a High Fiber Diet Getting enough fiber is crucial to overall gut health. Let's look at some easy ways to get more into your diet: READ MORE.

Daily training and recovery require a comprehensive eating plan that matches these physical demands. The keys to peak nutrition performance aimed to complement your training and competition are reviewed below.

The energy needs of athletes exceed those of the average person. The amount of energy found within a given food is dependent on the macronutrient carbohydrate, protein and fat content of the item. Carbohydrates serve as the primary source of energy during activities of higher intensity.

Healthy carbohydrate food sources include fruits, vegetables, whole-grain cereals, breads and pastas. Dietary fat also plays a key role in helping individuals meet their energy needs as well as supporting healthy hormone levels.

Healthy sources of fat include nuts, nut butters, avocados, olive and coconut oils. Limit use of vegetable oils such as corn, cottonseed or soybean oil. Dietary protein plays a key role in muscle repair and growth. Preferred sources of protein include lean meats, eggs, dairy yogurt, milk, cottage cheese and legumes.

Make a plan to eat a variety of fruits and vegetables daily. The goal is to eat at least five servings per day, and include varieties of fruit and vegetable color.

One serving is approximately the size of a baseball. Fruits and vegetables are filled with the energy and nutrients necessary for training and recovery. Plus, these antioxidant-rich foods will help you combat illness like a cold or the flu.

Choose whole grain carbohydrates sources such as whole-wheat bread or pasta, and fiber-rich cereals as power-packed energy sources. Limit the refined grains and sugars such as sugary cereals, white breads and bagels. You'll benefit more from whole-grain products.

Choose healthy sources of protein such as chicken, turkey, fish, peanut butter, eggs, nuts and legumes. Stay hydrated with beverages, as a two percent drop in hydration levels can negatively impact performance. Also sometimes referred to as semi-vegetarianism, the flexitarian diet is focused on plant-based foods like fruits, veggies, whole grains, legumes, nuts, and seeds.

However, unlike vegan or vegetarian diets, it also allows moderate amounts of animal products like meat, fish, and poultry.

According to one review, plant-based diets could help improve body composition, enhance blood flow, decrease inflammation, and increase storage of glycogen, which is a type of carbohydrate found in the muscles that can be used as a quick source of energy 4.

It can also help reduce several risk factors of heart disease. This could be especially beneficial for men because they may be at a higher risk of developing heart problems 6 , 7 , 8.

The Dietary Approaches to Stop Hypertension DASH diet is a heart-healthy eating plan originally developed by the National Institutes of Health.

The diet promotes nutrient-dense whole foods like fruits, vegetables, lean proteins, whole grains, and low fat dairy. Not only is the DASH diet well rounded and rich in important nutrients, but it may also be especially beneficial for female athletes, who are typically at a higher risk of developing bone disorders like osteopenia and osteoporosis 9.

In fact, the DASH diet encourages followers to eat foods high in calcium, such as low fat dairy, to promote bone health. Studies have shown the DASH diet may help increase bone density 10 , The paleo diet is based on the presumed eating patterns of ancient hunter-gatherers during the Paleolithic era.

The diet is rich in animal proteins, fruits, veggies, and healthy fats but eliminates processed foods, grains, legumes, sugar, and most dairy products. Because the diet is typically high in protein , it may be a good option to help increase muscle growth when combined with strength training Multiple studies have even shown that eating high amounts of protein may reduce fat mass and improve body composition 13 , 14 , If you find that the paleo diet is too strict or difficult to follow, there are also several variations available, including modified versions of the paleo diet, which allow gluten-free grains and grass-fed butter.

Noom is a mobile app diet program that is designed to help you achieve long-lasting, sustainable weight loss by promoting behavioral changes.

When you sign up, it asks a series of questions to collect details about your current diet and lifestyle. This may make it a good option for athletes looking for a more personalized approach that takes their training into account.

Membership also includes access to your virtual coaching team, which provides extra social support and motivation. Instead of omitting certain foods altogether, Noom encourages followers to eat nutrient-dense ingredients like fruits, veggies, whole grains, and lean proteins.

Because the program is completely virtual and requires only a smartphone, it could also be a great choice for athletes with a busy schedule. Get started with Noom here. The Nordic diet is an eating pattern based on the traditional diets of Nordic countries like Finland, Iceland, Denmark, Sweden, and Norway.

It emphasizes local, sustainably sourced foods like fruits, veggies, whole grains, seafood, low fat dairy, and legumes and restricts foods that are processed, refined, or high in added sugar.

Because the diet permits many foods that are rich in carbohydrates, it can provide plenty of long-lasting energy for endurance athletes In fact, experts often recommend high carbohydrate foods that are easy to digest, such as fruit or yogurt, for endurance athletes to help fuel the muscles during exercise Not only does the Nordic diet encourage these foods, but it also promotes foods rich in protein and healthy fats to help round out your diet.

This meal delivery service company is specifically designed for athletes and offers entrees that include lean proteins, complex carbs, and nutritious veggies.

The company uses high quality ingredients, including organic produce, wild-caught seafood, grass-fed meat, and free-range chicken. The service also caters to several diet patterns. It offers paleo, keto , vegan, and vegetarian plans with flexible subscription options.

For a simple way to squeeze more protein into your diet during training, you can order individual items à la carte, including protein packs that contain prepared meat, fish, or poultry. Remember that nutrition is a crucial component of your training regimen, and the right diet can be a game-changer in achieving your peak potential.

Share Share Link. The Athlete's Plate: Building Blocks of Nutrition The athlete's plate is a visual representation of how an athlete's meal should be composed, emphasizing the ideal proportions of different food groups. Here's a breakdown of the athlete's plate: 1. Examples: Avocado, nuts, seeds, olive oil, and fatty fish like salmon or trout.

Hydration Fluids : Proper hydration is integral to performance. Practical Meal Planning for Athletes Now that we've discussed the athlete's plate, let's explore how to put it into practice with effective meal planning strategies: 1. Balanced Meals: Build your meals around the athlete's plate concept, ensuring that each component is represented.

Timing Matters: Consume a balanced meal or snack hours before exercise to fuel your workout. After exercise, prioritize post-workout nutrition with a combination of carbohydrates and protein to aid recovery.

Snacking Smart: Incorporate healthy snacks between meals to maintain energy levels and support muscle recovery. Opt for nutrient-dense snacks like yogurt with fruit, whole-grain crackers with hummus, or a small handful of nuts. Stay Hydrated: Drink water throughout the day to stay properly hydrated.

Monitor your urine color to gauge hydration status; pale yellow is ideal. Listen to Your Body: Pay attention to hunger and fullness cues.

Athletes have varying energy needs, so adjust portion sizes accordingly. Meal Prep: Plan your meals and snacks ahead of time to ensure you have balanced options readily available.

Prepare larger batches of meals to save time during busy training periods.

If you're an athlete, you know all too well how important feeling your best is to optimal training and performance. The foods you consume actually become you — as the building blocks for your muscles, connective tissue and bones. What you eat gives you energy to practice and participate in competition, but the nutrients in food also help you recover from training, repair and build muscle, and fill depleted glycogen stores.

Meals when you're in training involve more than supplying enough calories to keep your energy up. You also must fuel your body with attention to nutrient quality.

You need knowledge and planning to eat right and optimize your performance and overall well-being. The most important thing to remember when creating a diet plan is that no one diet is right for every person or athlete.

Athletes can be highly successful on a number of different diet plans with varying macronutrient ratios. Macronutrients are carbohydrates, fats and protein. Most endurance athlete diets focus heavily on carbohydrates, which are the primary provider of energy for the body.

Nutrition Today published an expert panel review in , noting that carbohydrates, despite recent dietary trends away from them, are still indispensable as an energy source for high-intensity performance. The Dietary Guidelines for Americans for recommends that you get between 45 and 65 percent of your calories from carbohydrates.

Athletes should aim for the higher end of this range. Rice, potatoes and pasta, for example, are valuable parts of an athlete meal plan.

Regularly select high-quality carbohydrates so that you not only get energy, but important nutrition and fiber. Whole grains , such as brown rice and quinoa, as well as vegetables, are good carbohydrate options for an athlete diet plan. Read more : Good Sources of Carbohydrates for Athletes.

Carbohydrates aren't the only important macronutrient in an athlete meal plan. The protein and fat needs of athletes are greater than once thought. Active bodies need protein to help repair and grow muscle fibers stressed during activity.

Protein foods include lean meats, poultry, fish, dairy, soy and nuts. The expert panel in the Nutrition Today report notes that research consistently shows that 0. This means if you weigh pounds, you should aim for between 83 and grams of protein daily.

Spread your intake of protein out through the day, with an emphasis on a good dose of 20 to 30 grams post-exercise to support muscle repair and growth. The journal Nutrients published research in that supports the post-workout recommendation of about 30 grams of protein.

You can fulfill it with 4. Fats, especially monounsaturated fats , are an essential source of energy. They support healthy skin and hair, brain cell growth and absorption of essential nutrients. Be cautious with fat, however, as eating a lot of it — especially prior to practice or a game — can make you feel sluggish.

Fat slows digestion. When you eat fats, choose avocado, nuts, olive oil or fatty fish. You don't usually find doughnuts, white bagels or greasy hash browns on a quality diet plan for an athlete. Breakfast: Eggs and Turkey Sausage, Apple.

Pre-workout: English Muffin with Strawberry Jelly. Post workout Dinner: Simple Chicken Burger with Blueberries, Simple Brussels Sprouts. Quick and Easy Breakfast in under 5 minutes. Slice apple and place on pb muffin and enjoy with a cup of milk.

In a bowl, combine chickpeas, grapes, almonds, yogurt, curry powder, and chilli powder. Spread chickpea mixture on tortilla and roll up. Serve with baby carrots. meatballs on a parchment-lined baking sheet and bake minutes. Meanwhile, coat a skillet with cooking spray and heat over medium.

Add bell pepper and sauté minutes until tender. Add tomato. Place meatballs in bun and coat with sauce. Top with cheese. Heat oil in a skillet over medium heat. Add broccoli and stir to coat with. Add water, cover, and cook minutes until water evaporates.

Stir in garlic and Parmesan and cook another minute until broccoli is. In a large skillet, add olive oil on medium-high heat. Add onions and. Add sweet potatoes and sausage. Leave undisturbed for 5 minutes to.

help brown sweet potatoes. Gently mix and stir. Allow to cook for. Stuff with chicken and half the cucumber slices and finish with a dash of tabasco. Serve with orange slices and remaining cucumber slices on the side. Brush cut sides of English muffin with olive oil and toast till golden.

Spread cottage cheese on English muffin halves and top with pineapple and strawberries. Serve any remaining fruit on the side with carrot sticks and a glass of water.

Add quinoa and water to a saucepan and bring to a boil. Lower to. simmer until quinoa is tender and has absorbed the water, chicken with jerk seasoning and add to the skillet.

Cook chicken, stirring. occasionally, until no longer pink and cooked through, minutes. Add remaining olive oil to the skillet. Once hot, add bell peppers, black. beans, garlic, jalapeño, and green onion.

Cook for 1 minute. Spread peanut butter on the toast. Top with sliced banana and drizzle. Add some blackberries on top of the bread and enjoy the rest on the side. Bring water and rice to a boil in a pot on the stove. Cover and simmer. Add cooked rice, chicken, tomatoes, cucumbers, and dried.

Enjoy with a side of banana with peanut butter. Place chicken on one half of a baking sheet. Drizzle with half the. olive oil, Italian seasoning, garlic powder, and paprika.

When you sign up, it asks a series of questions to collect details about your current diet and lifestyle. This may make it a good option for athletes looking for a more personalized approach that takes their training into account.

Membership also includes access to your virtual coaching team, which provides extra social support and motivation. Instead of omitting certain foods altogether, Noom encourages followers to eat nutrient-dense ingredients like fruits, veggies, whole grains, and lean proteins.

Because the program is completely virtual and requires only a smartphone, it could also be a great choice for athletes with a busy schedule. Get started with Noom here.

The Nordic diet is an eating pattern based on the traditional diets of Nordic countries like Finland, Iceland, Denmark, Sweden, and Norway.

It emphasizes local, sustainably sourced foods like fruits, veggies, whole grains, seafood, low fat dairy, and legumes and restricts foods that are processed, refined, or high in added sugar. Because the diet permits many foods that are rich in carbohydrates, it can provide plenty of long-lasting energy for endurance athletes In fact, experts often recommend high carbohydrate foods that are easy to digest, such as fruit or yogurt, for endurance athletes to help fuel the muscles during exercise Not only does the Nordic diet encourage these foods, but it also promotes foods rich in protein and healthy fats to help round out your diet.

This meal delivery service company is specifically designed for athletes and offers entrees that include lean proteins, complex carbs, and nutritious veggies. The company uses high quality ingredients, including organic produce, wild-caught seafood, grass-fed meat, and free-range chicken.

The service also caters to several diet patterns. It offers paleo, keto , vegan, and vegetarian plans with flexible subscription options. For a simple way to squeeze more protein into your diet during training, you can order individual items à la carte, including protein packs that contain prepared meat, fish, or poultry.

Get started with Trifecta here. Green Chef is a great option for athletes hoping to improve both their cooking skills and physical performance by enjoying more healthy, homemade meals.

Each meal includes a list of ingredients and detailed nutrition information, which may be useful for athletes who are keeping tabs on their macronutrient intake. You can also select your meals each week to create your menu, allowing you to choose options higher in protein, carbs, or healthy fats, depending on your fitness goals.

Get started with Green Chef here. With so many different diet plans and programs out there, finding an option that works for you can be challenging. For example, endurance athletes may benefit from consuming more carbohydrates, whereas eating more protein may help build muscle mass when coupled with resistance training Finally, be sure to avoid any overly restrictive programs.

In addition to making it more challenging to meet your nutritional needs, they can also be more difficult to follow and unsustainable in the long run. When selecting a plan that works for you, be sure to consider your goals, preferences, and dietary restrictions.

Try to steer clear of diets that are overly restrictive or unsustainable. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. When it comes to eating foods to fuel your exercise performance, it's not as simple as choosing vegetables over doughnuts.

Learn how to choose foods…. Learn about the best pre-workout nutrition strategies. Eating the right foods before a workout can maximize performance and speed up recovery.