It’s very important for athletes to eat a proper diet, and get the right nutrition in order to stay healthy and perform well. A healthy diet for an athlete includes a mix of carbohydrates, fats, proteins, vitamins, and minerals.
Carbohydrates provide 40 to 50 percent of athletes- energy requirements. Complex carbohydrates are found in foods like pasta, potatoes, cereals, and grain products. Simple carbohydrates are found in fruits, milk, honey, and sugar. Athletes who have an upcoming event where they’ll need to do a heavy workout for more than 90 minutes should eat a high carbohydrate diet for two to three days before the event.
Fats also provide fuel for the body. About half of the total energy expenditure from exercising comes from free fatty acid metabolism. Athletes with an event that lasts longer than an hour may mostly use the fats stored in their body for energy. Fat can contribute around 75 percent of the needed energy during a long aerobic workout in an endurance-trained athlete. Athletes’ total fat intake should be divided into thirds among saturated, polyunsaturated, and monounsaturated fats. Some good sources of the fats athletes’ bodies need include avocados, olive oil, nuts, salmon, and peanut oil.
Proteins provide energy after the body uses up the carbohydrates and fats. Depending on the type and frequency of the workout an athlete gets, the need for protein may increase. Around 10 to 12 percent of athletes-total daily calories should be enough to provide them with the amount they need. We also have online courses which help us in choosing the correct diet for us. A varied diet will supply the sufficient amount needed, and includes chicken, fish, turkey, beef, beans, cheese, and milk.
The increased amount of calories an athlete takes in when training will supply the needed vitamins and minerals. A proper amount of proteins, carbohydrates, potassium-rich foods, fruit, vegetables, whole grain breads, cereals, and dairy products will give provide the proper amount needed.
Water is also a very important part of athletes- diets for proper rehydration.