Top 5 Nutrition Tips for Athletes

Being healthy and energetic are the most important things for athletes. As an athlete, the foundation of your health depends on what you eat.

You need to manage your diet and take a close look at how the food you eat are prepared to make sure they provide the proper calories and nutrients your body needs to achieve the good health needed to provide good results at competitions. 

The foods you eat can affect your performance as an athlete in a competition. If you eat the wrong type of food, you will end up in a poor health state and may not perform well in competitions. And on the other hand, if you consume the right food, you will end up in a good health state, and you will notice a boost in your performance in competitions. In this article, I will discuss 5 important tips for healthy nutrition for athletes.

  • Eat enough protein

Getting the right amount of protein is essential for your body’s ability to repair and rebuild your muscles after using them. Some athletes tear their muscles for almost every function they perform. Both training and exercising, as well as an adequate amount of protein, will ease the process of your muscle restoration. High protein foods include, but are not limited to meat, beans, fish, poultry, eggs and dairy products.

  • Take multivitamin and minerals

Vitamins and minerals allow your body to process chemical reactions at an accelerated rate. B-complex vitamins offer great health benefits as they help to break down the carbohydrates further, which will really provide you with energy. Though you receive vitamins and minerals from certain foods you eat, they are usually not enough for those involved in physical activities such as exercise and sports..

  • Stay hydrated

With more than half of our bodies made up of water, it is imperative that athletes remain properly hydrated while competing. Drinking the adequate amount of water needed will reduce the risk of heat illness. Athletes that are large can lose up to 10 to 12 cups of water when they are exercising or practicing in a warm/humid weather. Even a slight lack of hydration can adversely affect athletes’ performance. Therefore, it is very important athletes drink water before, during and after the game/practice.

  • Know the difference between good fat and bad fat

Fat is very important in maintaining a healthy diet. Fats are not only good for you and really reduce the risk of heart attack and stroke. They also help your sugar and insulin metabolism which contribute to weight loss and weight maintenance.

  • Eat the right ratio of macronutrients

When it comes to good nutrition for athletes, people often do not talk about macronutrients. Macronutrients contain proteins, carbohydrates, and fat. Without them, you cannot survive as an athlete. If you consume the right amount of macronutrients at the right time, you will be on the right path to achieving your goals, no matter what sport you are in. Hence, it is important you know the right ratio of macronutrients you should consume.

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Sarah O'Connor

Sarah O'Connor

Sarah is part of the Team ELC and she helps people discover what makes their life happy, meaningful, and full of ease. She is a writer, meditator and loves painting, an art she happily gets to practice a lot in her spare time.

the need for proper food

The food that we eat provides the body with what it needs. One of its most important jobs is to contribute to the body’s growth and repair. The body is made up of millions of cells. A large proportion of each cell consists of substances called proteins. Proteins are sometimes called the ‘building blocks’ of the body and without them the body cannot grow or repair itself. Some foods are particularly rich in protein, e.g. milk, fish, meat, eggs, cheese.

 Malnutrition is a major cause of serious illness worldwide.

Food for energy
The concept of ‘energy’, is somewhat difficult for many of us to grasp as we usually associate it with work or movement of some kind. In many cases we tend to relate energy to muscular work and we find difficult to explain ourselves that energy can be stored in materials like coal, oil and, in this case, food, and then released.

The release of energy from food through the process of digestion is what follow.
The food that we eat cannot be used by the body unless it has been changed into simple chemical materials; this happens as the food passes down the process of digestion and is turned into materials that can be absorbed by the body.

a good dietWhy does the body need energy?
At this stage, it would be sensible to remind ourselves that the body itself needs energy to keep ourselves alive and well by controlling the most basic functions such as:

  • keep the respiratory system working
  • keep the heart beating and the blood circulating in a proper manner
  • keep itself at the right temperature

Although all foods provide the body with energy, some are richer in starch, some in fats, same in oils than others and so on, all of these can be converted into energy by the body.

In addition to their body-building and energy giving properties, foods contain substances called minerals and vitamins which are essential to the healthy working of the body.

Discriminating from one or another and allowing the intake of safe doses is a good way to avoid non healthy foods and still getting the right amount of energy our body requires on a daily basis.

Let me know in the comments below.


I will be happy to read and reply all of your comments. also feel free to share on any of the Social Media listed below and start the "Conversation".
As always, thanks for popping in and see you soon.

about the author

Apart for being a busy IT executive, Tito has a passion for cooking for friends and family and is a first class wines connoisseur.