Take the first step towards a healthier, more successful athletic career. Whole foods offer a broader range of nutrients and are more beneficial for long-term health and athletic performance compared to processed alternatives. Whole grain products, such as whole grain bread and grain products, provide essential nutrients and sustained energy. Track performance metrics (strength, endurance, speed), recovery rate, body composition, and energy levels. If these improve and you feel consistent energy, your plan is effective.

• It’s important to steer clear of these to reach your fitness goals.
• A trail mix staple, raisins provide a quick source of energy as well as a healthy opportunity to indulge your sweet tooth.
• You must take special care to get enough of the calories, vitamins, and other nutrients that provide energy.
• But that isn’t always the case, and some meal plans may work better for you than for someone else.
• The vitamin B6 it contains can be turned into energy by the body.
• When you’re dehydrated, your body doesn’t have enough fluid to circulate blood to your muscles and organs.

Always talk to a sports dietitian or healthcare professional. They can help you find out how many calories you need and create a nutrition plan just for you. One of the best sources of carbohydrates for endurance athletes, sweet potatoes are packed with several important types of vitamins, not to mention fiber for improved digestion.

Nutrition for Athletes — How to Eat for Muscle and Performance

Tweak it to suit your age, activity level, specific health needs, medical conditions, and health goals (Streit, 2021; Health Canada, 2022). For more information about The Healthy Eating Plate, please see The Nutrition Source, Department of Nutrition, https://www.uwhealth.org/news/eating-for-peak-athletic-performance Harvard T.H. Chan School of Public Health, , and Harvard Health Publications, Download one here, and hang it on your refrigerator to serve as a daily reminder when planning and preparing your meals! Translations of the Healthy Eating Plate are also available in over 25 languages.

The “gut microbiome” – is there a connection between diet, gut flora and elite athletic performance?

Cutting back on carbs or following low-carb diets isn’t a good idea for athletes. That’s because restricting carbs can make you feel tired and worn out, which can hurt your performance. Use the Healthy Eating Plate as a guide for creating healthy, balanced meals—whether served at the table or packed in a lunch box. Click on each section of the interactive image below to learn more.

Total Calories: Per Day

To figure out your daily calorie needs, think about your age, gender, weight, and how active you are. Athletes need more calories based on how hard and often they train. For example, someone who trains moderately might need 2,500 calories a day. But someone who trains a lot might need 3,000 calories or more. Needless to say, athletes will need more water and electrolytes than the average person to ensure they’re hydrated during workouts and games.

People take them to avoid dehydration, but salt tablets can actually lead to dehydration and must be taken with plenty of water. Too much salt can cause nausea, vomiting, cramps, and diarrhea and may damage the stomach lining. In general, you are better off drinking fluids to stay hydrated.

Drinking enough water is also vital for staying hydrated and supporting your activity. Filled with vitamins E, B, magnesium, and manganese, almonds are an excellent choice for fuel between athletic events and workouts. They contain healthy fats, protein, and fiber that are good for sustaining energy and supporting a healthy body. By regulating the hormones controlling appetite, almonds contribute to reducing food intake.

Download Your Free Sports Nutrition Guide

“Fruits and vegetables naturally have a lot of water in them, so that will help with hydration as well.” You can also get water from juice, coffee, tea, milk, and non-dairy milk. Make sure to eat a variety of them to get all the amino acids your body needs. It’s an organic meal kit company that provides all the ingredients you need to prepare high quality, nutritious entrees at home, along with simple, step-by-step recipes. It offers paleo, keto, vegan, and vegetarian plans with flexible subscription options.

Whole Wheat Toast with Peanut Butter and Banana

Endurance athletes need more calories for long activities. Strength training athletes need more protein for muscle growth and repair. Micronutrients, aka vitamins and minerals, are vital to eyesight, brain function, oxygen delivery, and a healthy immune system. Avocados are a surprisingly effective source of potassium. They can easily replace your typical unimeal reviews reddit post-workout banana.

We’re here to support you every step of the way on your fitness journey. Gear Up to Fit is dedicated to inspiring, motivate, and empower others to get fit and live a healthy lifestyle. Talk to your family doctor find a diet that is right for your sport, age, gender, and amount of training. Sustainable production catering uses plant forward menus, smart portions, and simple systems to cut waste and keep film crews energized.

Common Questions About Healthy Meals for Athletes

The service offers several menus to choose from, including Balanced Living, Plant-Powered, and Keto + Paleo meal plans. Because the program is completely virtual and requires only a smartphone, it could also be a great choice for athletes with a busy schedule. Membership also includes access to your virtual coaching team, which provides extra social support and motivation. “The safe adult intake of caffeine is less than 400 milligrams total per day,” she advises.

Optimizing Glycogen Levels for Endurance Events

Whether you’re vegan, vegetarian, or just want more protein options, you should try plant-based sources. Nutrients are substances in foods that our bodies need to function and grow. We need nutrients for essential functions like digestion, breathing, and circulating blood.

FOODS TO FUEL ATHLETIC PERFORMANCE

Always consult your physician before beginning any exercise program or using fitness equipment. Do not disregard professional medical advice based on information presented here. By following these guidelines, you can boost your performance and recovery. All that’s to say, one or two drinks won’t completely derail your progress, but you’re probably better off saving your bar days for the off-season.

Oatmeal offers a rich dose of vitamin B, thiamine, manganese, phosphorus, folate, iron, magnesium, and zinc. The vitamin B6 it contains can be turned into energy by the body. In those cases, trying to level out your blood sugars and electrolytes is important, as well as seeing a healthcare provider if issues continue. Green Chef is a great option for athletes hoping to improve both their cooking skills and physical performance by enjoying more healthy, homemade meals. This meal delivery service company is specifically designed for athletes and offers entrees that include lean proteins, complex carbs, and nutritious veggies. In fact, experts often recommend high carbohydrate foods that are easy to digest, such as fruit or yogurt, for endurance athletes to help fuel the muscles during exercise (17).

How much water do athletes need?

They also help maintain the balance of fluids in and out of your cells — you don’t want to have too little or too much fluid in them. Protein is the building block of all muscles — so no matter what kind of competition you’re doing, you need plenty of it to recover from strenuous training sessions and game day. This section will go over some general guidelines for two types of athletes — endurance and strength/power — and talk about why each macronutrient is vital for both.