Healthy Diet for Athletes

Athletes have strong and tough physique. People know them for their strength, but they seldom realize the hard work that has been put in to build those biceps and muscles. Athletes can endure through tough situations. A.C. Green, a former American NBA basketball player, rightly said, "Tough times don't last but tough people do."

Diet of athletes differ according to the sports they are involved in. A diet for sprinter is different from the diet of a weightlifter. An athlete should know what kind of food items he needs to avoid, as wrong intake of nutrients restricts the growth of body tissues.

During a workout, there is wear and tear of cells in muscles. To build these muscles, adequate nutrients in the diet are required. Some important nutrients for athletes are:

Protein is very vital for athletes, however, the focus should not be on protein alone. Excess protein in the form of complex carbohydrates, fruits, and vegetables must be avoided, because it puts more pressure on kidneys and may also lead to dehydration.

Carbohydrates provide quick and long-lasting energy, but too much of the same can slow you down. 40-50% of carbohydrate calories should come from whole grain pasta, cereals, and breads. This type of diet is rich in fiber. Carbohydrates also increase the stamina and ability to work.

Active young athletes require fat in their diet. Their body needs unsaturated fat, e.g., nuts. When the body runs out of energy from carbohydrates, it relies on long term energy provided by fats. Fish is a very good source of fat.

Exercising produces some free radicals which can damage our cells. Hence, to minimize this damage, intake of Vitamin A, Vitamin C, and Vitamin E is needed. These vitamins are antioxidants and neutralize the free radicals.

Minerals like calcium and iron are good for health. Calcium strengthens the bones preventing stress fractures that are common in athletes. Skimmed milk, milk products, and eggs are rich in calcium. Iron produces oxygen in the body. Deficiency of iron leads to fatigue, and effects performance.

Carbohydrates should constitute 50-60% of an athlete's total calorie intake, proteins should cover 15-20% while fats should be 25-30% of the same.


Sources of these nutrients are:
Carbohydrates- Whole grains, whole wheat pasta, potatoes and beans
Proteins- Fish, poultry, meat, eggs, dairy, nuts and seeds
Fats- Nuts, seeds, vegetable oils, meat and eggs

• One of the biggest nutritional concerns for athletes is water depletion, which occurs due to heavy strenuous training, and causes dehydration. Dehydration leads to weakness. Drinking lots of water is the only remedy.

• Athletes need more calories than people who do not exercise. Intake of healthy snacks before a workout will provide the required energy. Eating a good snack will not only provide necessary nutrients but also keep you from overeating during the main meal.

• Eating regularly is very important. Athletes should take 5 small meals rather than 2 or 3 heavy meals. They should avoid snacking during day time, especially during an event or a workout. First two meals of the day are very crucial and should be large as compared to other meals of the day.

• Vary your diet every week. Never stick to a particular diet. Sometimes, the athletes prefer a particular food and stick to it. This has two demerits: Firstly, you get bored of the diet, and secondly, eating the same diet will devoid your body of the various nutrients it needs.

• Meal planning, for example, timing of meals should be taken care of. If one is having a heavy meal, then it should be ensured that the meal is taken at least 4 hours before the workout. And if the meal is a lighter one, it can be taken 2 or 3 hours before the workout.

• Last and one of the biggest concerns of athletes today is alcohol consumption. Nancy Clark, founder and CEO of WomensMedia, says "You can't be sharp, quick and drunk." Alcohol, a depressant, contributes about twice as many calories as equal amount of carbohydrates and proteins.

Athletes require more nutrients than any other person. They lose a lot of nutrients when they sweat. Taking food which has empty calories deprives the organs of vital vitamins and minerals. This increases the risk of heart attacks in athletes. Hence, just as crude oil is to motor vehicles, good diet is for athletes. It should never be underestimated.

Calories in beer are fattening. If taken in large amount, alcohol can drastically decrease the level of testosterone, which results in decrease in muscle recovery and athletic performance.

Alcohol can cause testicular shrinkage and reduce the sperm count in males. In female athletes, it may raise the production of estradiol, a form of estrogen, which can increase the chances of breast cancer.