However, immediately prior to and during intense trainings and races, some athletes may prefer simpler, lower fiber carbohydrates to provide necessary fuel while minimizing GI distress.

The following is an example of what an athlete might eat in a day to meet their nutritional needs. Breakfast: eggs — either boiled, scrambled, or poached — with salmon , fresh spinach , and whole grain toast or bagel.

Lunch: stir-fry with chicken or tofu, brown rice , broccoli , green beans , and cherry tomatoes cooked in oil. Dinner: a baked sweet potato topped with turkey, bean chili, or both, served with a watercress , peppers, and avocado salad drizzled with olive oil and topped with hemp seeds.

Snacks are an important way for athletes to meet their calorie and nutrition needs and stay well fueled throughout the day. Options include:. Athletes need to plan their diet to optimize their health and performance.

They should consider their calorie and macronutrient needs and ensure they eat a varied diet that provides essential vitamins and minerals. Hydration and meal timing are also vital for performing well throughout the day. Some athletes may choose to take dietary supplements.

However, they should be mindful of safety and efficacy issues and ensure that their sporting association allows them. Both amateur and professional athletes may benefit from consulting with a sports nutritionist to help them plan the optimal diet for their individual needs and goals. Many athletes look for safe and efficient ways to boost their performance.

In this article, we look at six vitamins and supplements that may help. Diets particularly suitable for athletes are those that provide sufficient calories and all the essential nutrients. Learn about the best meal…. What are micronutrients?

Read on to learn more about these essential vitamins and minerals, the role they play in supporting health, as well as…. Adding saffron supplements to standard-of-care treatment for ulcerative colitis may help reduce inflammation and positively benefit patients, a new….

My podcast changed me Can 'biological race' explain disparities in health? Why Parkinson's research is zooming in on the gut Tools General Health Drugs A-Z Health Hubs Health Tools Find a Doctor BMI Calculators and Charts Blood Pressure Chart: Ranges and Guide Breast Cancer: Self-Examination Guide Sleep Calculator Quizzes RA Myths vs Facts Type 2 Diabetes: Managing Blood Sugar Ankylosing Spondylitis Pain: Fact or Fiction Connect About Medical News Today Who We Are Our Editorial Process Content Integrity Conscious Language Newsletters Sign Up Follow Us.

Medical News Today. Health Conditions Health Products Discover Tools Connect. Why is diet so important for athletes? Medically reviewed by Alissa Palladino, MS, RDN, LD, CPT , Nutrition , Personal Training — By Louisa Richards on April 20, Importance Macronutrients Other nutrients Calories Meal timing Tailoring nutrition Example meals Summary Athletes will have different nutritional needs compared with the general public.

Why is nutrition important? Micronutrients, supplements, and hydration. Sufficient calories. Meal timing. Tailoring nutrition for sport type. Meal examples.

How we reviewed this article: Sources. Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations.

We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles. Read More. Knee Bracing: What Works?

Sore Muscles from Exercise. Hydration for Athletes. Exercise and Seniors. The Exercise Habit. Why Exercise? Exercise: How To Get Started. Home Prevention and Wellness Exercise and Fitness Exercise Basics Nutrition for Athletes.

Calories come in different forms. The main types are carbohydrates, fats, and proteins. Simple carbs fruits, milk, and vegetables are easier for your body to break down.

They provide quick bursts 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. Fat is another important source of calories. In small amounts, fat is a key fuel source. 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, because your body has to work harder to burn fat for energy. When you can, 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 kinds can cause health problems.

It can raise your bad LDL cholesterol level and increase your risk of heart disease and type 2 diabetes. Protein is found in foods like meat, eggs, milk, beans, and nuts. Some athletes think they should consume large amounts of protein.

Over time, too much protein can be harmful to your health. The digestion process can put strain on your liver and kidneys. Know when to eat and rehydrate For athletes, knowing when to eat is as important as knowing what to eat.

Things to consider Athletes require a lot of energy and nutrients to stay in shape. Every athlete is different, so consider: How long before working out is best for you to eat How much food is the right amount for you If you need to gain or lose weight to improve performance, it must be done safely.

Questions to ask your doctor How many calories do I need to eat each day? Should I cut out carbs? Are super restrictive diets healthy for me? Are there any supplements they should take? Is it okay to eat sweets if I have to gain weight fast?

Resources Academy of Nutrition and Dietetics: Sports, Cardiovascular, and Wellness Nutrition, Nutrition Resources for Collegiate Athletes National Institutes of Health, MedlinePlus: Nutrition and athletic performance MyPlate. Last Updated: May 9, This article was contributed by familydoctor.

org editorial staff. It is best to consult a physician before starting iron supplements. Calcium is important in bone health and muscle function. Athletes should have an adequate supply of calcium to prevent bone loss. Inadequate calcium levels may lead to osteoporosis later in life.

Female athletes are more likely to have inadequate calcium consumption. Low-fat dairy products are a good source of calcium. Restricting calories during periods of high activity can lead to vitamin and mineral deficiencies.

This negatively impacts athletic performance, and has adverse repercussions for general health and wellbeing. Athletes who are wishing to lose weight should do so during the off-season. Eating before competition can increase performance when compared to exercising in fasted state.

A pre-game meal three to four hours before the event allows for optimal digestion and energy supply. Most authorities recommend small pre-game meals that provide to 1, calories.

This meal should be sufficient but not excessive, so as to prevent both hunger and undigested food. The meal should be high in starch, which breaks down more easily than protein and fats.

The starch should be in the form of complex carbohydrates breads, cold cereal, pasta, fruits and vegetables. They are digested at a rate that provides consistent energy to the body and are emptied from the stomach in two to three hours. High-sugar foods lead to a rapid rise in blood sugar, followed by a decline in blood sugar and less energy.

In addition, concentrated sweets can draw fluid into the gastrointestinal tract and contribute to dehydration, cramping, nausea and diarrhea. This may lead to premature exhaustion of glycogen stores in endurance events.

Pregame meals should be low in fat. Fat takes longer to digest, as does fiber- and lactose-containing meals.

Take in adequate fluids during this pre-game time. Carefully consider caffeine consumption cola, coffee, tea , as it may lead to dehydration by increasing urine production. It is important to eat familiar foods before an event, so it is known that they can be tolerated before exercise.

Smaller meals should be consumed if less time remains before an event. If a competition is less than two hours away, athletes may benefit from consuming a liquid pre-game meal to avoid gastrointestinal distress. A liquid meal will move out of the stomach by the time a meet or match begins.

Remember to include water with this meal. Regardless of age, gender or sport, the post-game competition meal recommendations are the same. Following a training session or competition, a small meal eaten within thirty minutes is very beneficial.

The meal should be mixed, meaning it contains carbohydrate, protein, and fat. Protein synthesis is greatest during the window of time immediately following a workout and carbohydrates will help replete diminished glycogen stores.

However, consume food within the 30 minute window may be difficult for athletes—they often experience nausea or lack of hunger. Options to address this difficulty include:. Athletes should be wary of ergogenic aids, which claim to enhance athletic performance.

Many of these claims are unsubstantiated, and some aids may be dangerous or hinder performance. It is crucial to maintain nutritious eating not only for athletic events, but all the time. A pre-game meal or special diet for several days prior to competition cannot make up for inadequate nutrition in previous months or years.

Lifelong nutrition habits must be emphasized. Combining good eating practices with a good training and conditioning program will allow any athlete to maximize their performance. American Dietetic Association. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance.

Journal of the American Dietetic Association, 3 , Grana, W. Advances in Sports Medicine and Fitness Vol 2.

Chicago, IL: Year Book Medical Publishers. Mahan, L. Louis, MO: Saunders. Ormsbee, M. Pre-Exercise Nutrition: The Role of Macronutrients, Modified Starches and Supplements on Metabolism and Endurance Performance. Nutrients, 6 5 , Phillips, S. Dietary Protein for Athletes: From Requirements to Optimum Adaptation.

Journal of Sports Sciences, 29 S1 , SS Ratzin Jackson, C. Nutrition for the Recreational Athlete. Boca Raton, FL: CRC Press. Raymond, J. Louis, MO: Elsevier Health Sciences. Sawka, M. American College of Sports Medicine Position Stand: Exercise and Fluid Replacement.

Journal of the American College of Sports Medicine, 39 2 , Williams, M. Maloney, graduate student in the Dept of Food Science Human Nutrition. Original publication by J. Anderson, Colorado State University Extension foods and nutrition specialist and professor; S.

Perryman, CSU Extension foods and nutrition specialist; L. Young, former foods and nutrition graduate student; and S. Prior, former graduate intern, food science and human nutrition.

Colorado State University, U. Department of Agriculture and Colorado counties cooperating. CSU Extension programs are available to all without discrimination. No endorsement of products mentioned is intended nor is criticism implied of products not mentioned. Our job is to determine the unique issues, concerns, and needs of each Colorado community and to help offer effective solutions.

Learn more about us and our partners. Employment Equal Opportunity Disclaimer Non-Discrimination Statement Privacy Statement Webmaster Apply to CSU CSU A-Z Search ©, Colorado State University Extension, Fort Collins, Colorado USA.

This website uses cookies so that we can provide you with the best user experience possible. Cookie information is stored in your browser and performs functions such as recognising you when you return to our website and helping our team to understand which sections of the website you find most interesting and useful.

It is found in foods such as meat, fish, poultry, eggs, and dairy products. Athletes should aim to consume between 1. Consuming protein after exercise can help promote muscle recovery and growth. Fat is a crucial nutrient for athletes as it provides a source of energy during prolonged exercise.

It is found in foods such as nuts, seeds, avocados, and oily fish. It is essential to choose healthy fats such as monounsaturated and polyunsaturated fats and limit saturated and trans fats.

Hydration is critical for athletes as even mild dehydration can significantly impact performance. Athletes should aim to drink water regularly throughout the day and during exercise.

It is recommended that athletes consume ounces of water two hours before exercise and continue to drink ounces every minutes during exercise. Sports drinks can also be consumed during exercise to provide energy and electrolytes.

Vitamins and minerals are essential for overall health and well-being. Athletes have increased nutritional needs due to the physical demands of their sport. It is essential to consume a variety of fruits, vegetables, whole grains, and lean protein sources to ensure an adequate intake of essential vitamins and minerals.

Athletes may also benefit from taking a multivitamin or mineral supplement to ensure they meet their daily requirements. Supplements are commonly used by athletes to enhance performance and aid in recovery. However, it is essential to be cautious when using supplements as they may contain banned substances or have negative side effects.

Athletes should consult with a sports nutritionist or healthcare professional before taking any supplements. Creatine: Creatine is a naturally occurring compound that provides energy to the muscles during high-intensity exercise. It is commonly used by athletes to increase strength and power. Caffeine: Caffeine is a stimulant that can improve focus, alertness, and endurance.

It is commonly found in coffee, tea, and energy drinks. Beta-alanine: Beta-alanine is an amino acid that helps to buffer lactic acid during high-intensity exercise. It is commonly used by athletes to improve endurance and delay fatigue.

BCAAs: Branched-chain amino acids BCAAs are essential amino acids that help to promote muscle growth and recovery. They are commonly used by athletes to reduce muscle soreness and promote muscle repair.

Athletes should aim to consume a balanced diet that includes carbohydrates, protein, fat, vitamins, and minerals to optimize their performance and aid in recovery. Hydration and proper supplement use can also be essential components of a successful sports nutrition plan.

By focusing on proper nutrition and supplement use, athletes can improve their overall health and well-being, enhance their athletic performance, and achieve their training goals. Consultation with a sports nutritionist or healthcare professional can be beneficial in developing a personalized nutrition plan that meets the unique needs of each athlete.

Tag: barcelona , esei barcelona , ESEI Student , master in performance and health management , Performance and Health Management , sports nutrition. Your email address will not be published. Remember Me. REQUEST INFO.

APPLY NOW. Search Close this search box. Performance and Health Management. Home Blogs Performance and Health Management Fueling Your Performance: The Fundamentals of Sports Nutrition.

The Breakdown of The Fundamentals of Sports Nutrition Carbohydrates Carbohydrates are the primary source of energy for athletes. Protein Protein is essential for building and repairing muscle tissue. It is recommended that meals just before exercise should be high in carbohydrates as they do not cause gastrointestinal upset.

Liquid meal supplements may also be appropriate, particularly for athletes who suffer from pre-event nerves. For athletes involved in events lasting less than 60 minutes in duration, a mouth rinse with a carbohydrate beverage may be sufficient to help improve performance.

Benefits of this strategy appear to relate to effects on the brain and central nervous system. During exercise lasting more than 60 minutes, an intake of carbohydrate is required to top up blood glucose levels and delay fatigue.

Current recommendations suggest 30 to 60 g of carbohydrate is sufficient, and can be in the form of lollies, sports gels, sports drinks, low-fat muesli and sports bars or sandwiches with white bread. It is important to start your intake early in exercise and to consume regular amounts throughout the exercise period.

It is also important to consume regular fluid during prolonged exercise to avoid dehydration. Sports drinks, diluted fruit juice and water are suitable choices.

For people exercising for more than 4 hours, up to 90 grams of carbohydrate per hour is recommended. Carbohydrate foods and fluids should be consumed after exercise, particularly in the first one to 2 hours after exercise.

While consuming sufficient total carbohydrate post-exercise is important, the type of carbohydrate source might also be important, particularly if a second training session or event will occur less than 8 hours later.

In these situations, athletes should choose carbohydrate sources with a high GI for example white bread, white rice, white potatoes in the first half hour or so after exercise.

This should be continued until the normal meal pattern resumes. Since most athletes develop a fluid deficit during exercise, replenishment of fluids post-exercise is also a very important consideration for optimal recovery.

It is recommended that athletes consume 1. Protein is an important part of a training diet and plays a key role in post-exercise recovery and repair. Protein needs are generally met and often exceeded by most athletes who consume sufficient energy in their diet.

The amount of protein recommended for sporting people is only slightly higher than that recommended for the general public. For athletes interested in increasing lean mass or muscle protein synthesis, consumption of a high-quality protein source such as whey protein or milk containing around 20 to 25 g protein in close proximity to exercise for example, within the period immediately to 2 hours after exercise may be beneficial.

As a general approach to achieving optimal protein intakes, it is suggested to space out protein intake fairly evenly over the course of a day, for instance around 25 to 30 g protein every 3 to 5 hours, including as part of regular meals.

There is currently a lack of evidence to show that protein supplements directly improve athletic performance. Therefore, for most athletes, additional protein supplements are unlikely to improve sport performance. A well-planned diet will meet your vitamin and mineral needs.

Supplements will only be of any benefit if your diet is inadequate or you have a diagnosed deficiency, such as an iron or calcium deficiency. There is no evidence that extra doses of vitamins improve sporting performance. Nutritional supplements can be found in pill, tablet, capsule, powder or liquid form, and cover a broad range of products including:.

Before using supplements, you should consider what else you can do to improve your sporting performance — diet, training and lifestyle changes are all more proven and cost effective ways to improve your performance. Relatively few supplements that claim performance benefits are supported by sound scientific evidence.

Use of vitamin and mineral supplements is also potentially dangerous. Supplements should not be taken without the advice of a qualified health professional. The ethical use of sports supplements is a personal choice by athletes, and it remains controversial.

If taking supplements, you are also at risk of committing an anti-doping rule violation no matter what level of sport you play. Dehydration can impair athletic performance and, in extreme cases, may lead to collapse and even death.

Drinking plenty of fluids before, during and after exercise is very important. Fluid intake is particularly important for events lasting more than 60 minutes, of high intensity or in warm conditions.

Water is a suitable drink, but sports drinks may be required, especially in endurance events or warm climates. Sports drinks contain some sodium, which helps absorption. While insufficient hydration is a problem for many athletes, excess hydration may also be potentially dangerous.

In rare cases, athletes might consume excessive amounts of fluids that dilute the blood too much, causing a low blood concentration of sodium. This condition is called hyponatraemia, which can potentially lead to seizures, collapse, coma or even death if not treated appropriately.

Consuming fluids at a level of to ml per hour of exercise might be a suitable starting point to avoid dehydration and hyponatraemia, although intake should ideally be customised to individual athletes, considering variable factors such as climate, sweat rates and tolerance.

This page has been produced in consultation with and approved by:. Content on this website is provided for information purposes only. Information about a therapy, service, product or treatment does not in any way endorse or support such therapy, service, product or treatment and is not intended to replace advice from your doctor or other registered health professional.

The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product or treatment described on the website.

All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product or treatment described on the website is suitable in their circumstances.

The State of Victoria and the Department of Health shall not bear any liability for reliance by any user on the materials contained on this website.

Skip to main content. Healthy eating. Home Healthy eating. Sporting performance and food. Actions for this page Listen Print. Summary Read the full fact sheet.

On this page.

Department of Defense , Uniformed Services University , Consortium for Health and Military Performance. Learn about creatine supplements, their impact on athletic performance, and their safety. Fueling Your Adolescent Athlete. Taking Dietary Supplements? Eat Real Food Instead. Whey Protein: The Basics.

Discover the facts about whey protein supplements including what they do and when they are used. Nutrition for the Athlete. Colorado State University Extension. WAVE Sport Nutrition Curriculum.

Oregon State University Extension. Nutrition for Physical Activity and Athletics. Oklahoma State University Extension. Learn how food and fluid intake can impact athletic performance and weight management.

All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product or treatment described on the website is suitable in their circumstances. The State of Victoria and the Department of Health shall not bear any liability for reliance by any user on the materials contained on this website.

Skip to main content. Healthy eating. Home Healthy eating. Sporting performance and food. Actions for this page Listen Print. Summary Read the full fact sheet. On this page. Nutrition and exercise The link between good health and good nutrition is well established. Daily training diet requirements The basic training diet should be sufficient to: provide enough energy and nutrients to meet the demands of training and exercise enhance adaptation and recovery between training sessions include a wide variety of foods like wholegrain breads and cereals , vegetables particularly leafy green varieties , fruit , lean meat and low-fat dairy products to enhance long term nutrition habits and behaviours enable the athlete to achieve optimal body weight and body fat levels for performance provide adequate fluids to ensure maximum hydration before, during and after exercise promote the short and long-term health of athletes.

Carbohydrates are essential for fuel and recovery Current recommendations for carbohydrate requirements vary depending on the duration, frequency and intensity of exercise. Eating during exercise During exercise lasting more than 60 minutes, an intake of carbohydrate is required to top up blood glucose levels and delay fatigue.

Eating after exercise Rapid replacement of glycogen is important following exercise. Protein and sporting performance Protein is an important part of a training diet and plays a key role in post-exercise recovery and repair. For example: General public and active people — the daily recommended amount of protein is 0.

Sports people involved in non-endurance events — people who exercise daily for 45 to 60 minutes should consume between 1.

Sports people involved in endurance events and strength events — people who exercise for longer periods more than one hour or who are involved in strength exercise, such as weight lifting, should consume between 1.

Athletes trying to lose weight on a reduced energy diet — increased protein intakes up to 2. While more research is required, other concerns associated with very high-protein diets include: increased cost potential negative impacts on bones and kidney function increased body weight if protein choices are also high in fat increased cancer risk particularly with high red or processed meat intakes displacement of other nutritious foods in the diet, such as bread, cereal, fruit and vegetables.

Using nutritional supplements to improve sporting performance A well-planned diet will meet your vitamin and mineral needs. Nutritional supplements can be found in pill, tablet, capsule, powder or liquid form, and cover a broad range of products including: vitamins minerals herbs meal supplements sports nutrition products natural food supplements.

Water and sporting performance Dehydration can impair athletic performance and, in extreme cases, may lead to collapse and even death.

Where to get help Your GP doctor Dietitians Australia External Link Tel. Burke L, Deakin V, Mineham M , Clinical sports nutrition External Link , McGraw-Hill, Sydney. Jäger R, Kerksick CM, Campbell BI, et al.

Nutrition External Link , Australian Institute of Sport, Australian Government. Nutrition and healthy eating resources External Link , Nutrition Australia. Give feedback about this page. Was this page helpful? Yes No. View all healthy eating. Related information. From other websites External Link Australian Institute of Sport.

Content disclaimer Content on this website is provided for information purposes only. Reviewed on: Iron Iron is responsible for making hemoglobin—a protein that helps your red blood cells carry oxygen throughout your body.

Vitamin A and E Vitamins A and E are both powerful antioxidants. Vitamin B Like a burst of energy, in vitamin form. Vitamin C This famous vitamin is known for fighting off colds and keeping your immune system healthy.

Vitamin D An important nutrient for strong bones and muscles, Vitamin D can maintain your power and stamina. Calcium Speak of the devil. Potassium This vital mineral stores carbohydrates to be used as fuel for muscles.

Ashwagandha There are so many potential benefits of this ancient Ayurvedic herb. Magnesium One of the key nutrients responsible for energy metabolism, muscle function, and healthy bones. Why is iron deficiency common among athletes?

How can athletes incorporate essential nutrients into their diets? Calcium: dairy products, dark green vegetables, fish especially sardines and salmon , and fortified non-dairy products.

Creatine: red meat and seafood. Magnesium: leafy greens, nuts, seeds, and beans. Potassium: bananas, citrus fruits, leafy greens, broccoli, fish, red meat, sweet potatoes, and legumes. Vitamin B: red meat, poultry, fish, eggs, milk, leafy greens, and fortified cereals or grains.

Vitamin D: seafood especially salmon, herring, catfish, trout, and oysters , milk, eggs, shiitake mushrooms, and lots of sunlight.

Vitamin A: carrots, sweet potatoes, squash, cantaloupe, apricots, spinach, kale, and collard greens. Vitamin E: sunflower seeds, almonds, spinach, Swiss chard, turnip greens, bell peppers, and asparagus.

Iron: meat especially chicken, beef, and lamb , seafood like shrimp, oysters, and clams , beans and legumes, nuts and seeds, dark molasses, green leafy vegetables, and iron-fortified cereals, grains, and breads. Are there supplements that athletes can take to get their nutrients? Learn more about Ferosom Forte here and talk to your doctor about the best iron supplements for your unique body and training schedule.

Older Post Newer Post. Iron Deficiency and Perimenopause. February 7, Is Iron Deficiency Anemia Hereditary? January 3, IBS and Anemia: How to Boost Iron Levels Without Triggering Your IBS Symptoms. December 1, How to Stay Consistent With Your Iron Supplement. November 1, Iron Deficiency Anemia in Children.

August 30, Shop Our Products. Ferosom Forte LCE Liposomal Iron Supplement - 20 Capsules. Ferosom Forte LCE Liposomal Iron Supplement - 20 Powder Sachets.

Folic acid and vitamins D, B6, B12, and C. Stay Updated.