Top 5 Nutrition Tips for Athletes

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.

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6 Responses

  1. Newspapers and television often talk about diets and nutrition, they talk about it a lot in sports, but for one reason or another, not all have clear ideas and often pass on old popular notions not shared by modern science.

    1. In every corner of the world there are different populations that have developed different cultures. The one thing we all have in common is beliefs. We tend to believe more into things that where said to us from our parents, grand parents, uncles and so on. Sometimes we do not realize that we can also influence younger minds by telling the stories as we where told too. Not every story we have been told has been subject to research, so there is not scientific proof in many of the “beliefs”. The more we advance in society and technology and the more we realize we might as well need to rewrite most of the books we use today to teach our children. Let alone the newspapers and television in which sometimes is difficult to separate the “junk” from the “gems”.

  2. At least 50-60% of the calories needed for each of us must come from the carbohydrate group, no more than 30% from the fat group and the remaining 10-20% from the protein group.

    1. The breakdown of macronutrients is calculated as a percentage of the caloric needs of the subject. A diet consisting of 50% carbohydrates is equivalent to saying that 50% of the total calories of the diet derive from carbohydrates.

      Therefore, in a 2000 kcal regimen, this quota is equal to 50% of 2000, or 1000 kcal, divided by 4 (the kcal per gram of carbohydrates), from which we obtain 250 g of carbohydrates. For proteins the reasoning is equivalent, while for fats it is necessary to divide by 9 instead of 4.

  3. To enjoy an excellent state of health it is necessary to correct the wrong eating habits and follow a diet model that takes into account the real needs of our body, which depend on age, sex, physiological conditions and lifestyle (sport , work, etc …).

    1. Healthy eating habits accompany us throughout life. To meet these requirements we have a lot of different food available. The wide availability of food, however, does not always guarantee the satisfaction of the nutritional needs of the body and there is not a single food that combines all the necessary components, the right quantity in the right proportion, etc.

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