Athletes need food for nourishment and improved performance. Even though no “one food” is perfect for all athletes, some foods give the best result in terms of boosting performance and muscle gain.
Nutrients are not distributed equally in all foods – some foods are more nutritious than others. Likewise, different groups of people require different diet plans.
For athletes, there should be no substitute for a well-balanced diet. With good nutrition, you will perform better in your athletic life. Your health will also have you to thank.
As an athlete, you should take your nutrition as important as your physical training because diet plays a significant role in physical fitness, endurance, recovery, and overall athletic performance.
Our bodies respond differently to food and no one meal works for everyone. However, some foods have a higher potential to help athletes by offering the needed nutrients. It will help to know the best diets that can help improve athletic performance.
So, what should athletes look out for in their food?
What every athlete’s meal should contain
An athlete’s everyday meal should contain the essential macronutrients as found in a healthy meal.
Some of the nutrients you need in your food as an athlete include: carbohydrates, proteins, fluids, iron, vitamins, and other minerals.
Carbohydrates
Carbohydrate is an essential source of fuel (energy) in the body. Carbohydrates are primarily stored in the liver and muscles. During digestion, the body breaks down carbohydrates into glucose. The glucose will be utilized immediately or stored as glycogen which will come in handy when energy is needed.
When you start exercising, the glycogen gets converted back to glucose and serves as an energy source.
Carbohydrates can be either complex or simple. Sources of complex carbohydrates are beans, potatoes, whole grains, vegetables, grain products, and cereals. Sources of simple carbohydrates include fruits, milk, honey, and sugar.
Fat
Fat contributes significantly to our energy needs. In contrast to untrained athletes, it is always easier for trained athletes to utilize fat as fuel because their bodies are trained for fat adaptation.
As an athlete, keeping up with a good fat intake will enable you to meet the nutritional needs of essential fatty acids and fat-soluble vitamins, vitamins A, D, E, and K.
Opt for soluble fats as they are healthy fats. Insoluble fats and trans fats are not good for the heart as they increase the levels of triglycerides and low-density lipoprotein (bad lipids) which increase the risk of cardiovascular diseases.
Examples of foods that contain healthy soluble fats are eggs, beef liver, fatty fish, fish liver oil, avocadoes, and olive oil.
Protein
When digested in the form of amino acids, protein is used as a building block for tissues, enzymes, and hormones that help the body function.
Extra protein in the body is broken down and stored as fat, so it can serve as an energy source when the need arises. Also, proteins are needed for muscle building and tissue regeneration.
Water
The importance of taking enough water cannot be overemphasized. During an exercise, athletes lose enough fluid through sweat, and some dehydrate faster than others.
For this reason, you need enough water to keep you hydrated and help you maintain the right body temperature for optimal performance.
These are the most pronounced nutrients suitable for athletes. A well-balanced diet will provide you with other nutrients like vitamins, minerals, etc.
