It is important that an athlete’s diet provides the right amount of energy, nutrients, and fluids that the body needs.  No single supplement can do this. It takes a variety of foods every day.

All athletes, whether competitive or recreational, need the same nutrients. However, amounts needed are based on the person and the intensity of the exercise. Eating a variety of foods to meet the needs helps ensure that the athlete’s diet contains adequate amounts of carbohydrate, protein, vitamins and nutrients.

What should the Athlete eat?

• Calories

How much should you eat? It depends on gender (male or female), height, weight, and the demands of your sport. For example, a female golfer may only require a few hundred extra calories to compete (daily total ~ 1850 to 2150). However, a growing male hockey player may require nearly a thousand more calories per day (daily total ~ 3000 to 4000).

Include a wide variety of foods in your meals and don’t go hungry. Likewise, avoid bingeing on foods or constantly over-eating as this can lead to extra weight gain, which can hinder athletic performance.

Select an activity level and multiply it by the basic level of calories you need to fuel your body for your activity level.  Add this to your basic calorie needs above and you have a good estimate of what you should be consuming each day.

Now let’s talk about some specific needs of the athlete:

• Carbohydrates

This is the preferred fuel for the body so don’t skimp here!  In general, 45-70% of the athlete’s daily calorie intake should be from carbohydrates, with ½ of them being from whole grains such as quinoa, brown rice, whole grain pasta, and cereals, and the remainder from a variety of non-starchy vegetables and fruits

• Vegetables and Fruits

All fresh, frozen and canned varieties help to obtain needed vitamins, minerals and fiber.  These are also low-calorie snacks that offer good energy. 

• Protein

Essential for growth and repair, protein intake should be about 0.7-1.0 grams of protein per pound of body weight.  Protein foods should provide 15-20% of your total calories.  Meats, meat alternatives, dairy, eggs, nuts, soy, and legumes are all excellent sources of protein.  

• Fats

Fats play an important role in healthy eating and for the athlete they can provide useful energy. But a little goes a long way, so keep total fat intake at 40-70 grams/day or 20-35% of all calories, and keep saturated fats at less than 10%.

• Hydration

Hydration status is key in sports nutrition.  As you move and exercise, fluids and electrolytes are lost in the form of sweat.  You need to replace these losses to prevent mild or possibly severe dehydration.  Prior to training or competition, it is suggested to drink at least 16 oz of fluid within 2 hours of the intense training.  During the training 6-8 oz of fluid every 15-20 minutes helps maintain a good fluid balance. 

Meal and Nutrient Timing

According to The International Society of Sports Nutrition, when you eat is almost as important as what you eat. It is suggested to consume a meal containing 20-40 g of protein every 3-4 hours throughout the day.  It is especially important within 2 hours after an intense workout or training, as protein and cell synthesis are elevated during this time.  Depending on the activity or sport, snacks, such as gel carbs may be needed to help maintain energy levels without providing digestive distress. 

It is important for the athlete to eat nutritious, balanced meals for optimal energy for performance and recovery.  There are no special foods or products needed, just the wise combination of a variety of foods to help you do your best.