A general rule for training is to consume a minimum:. Four to six ounces of fluid every 15 minutes of exercise. To properly assess, weigh yourself immediately prior to and after a workout. For every pound of weight lost, replace with 16 ounces of fluid.

Best hydration choices include water, low-fat milk or percent juice. Sports beverages are best reserved for competition, where quick hydration and electrolyte replacement are necessary.

There are a few golden rules when it comes to eating on game day:. It happens the days, weeks, and months leading up to the competition. Peak performance during competition means eating nutritious food while traveling.

Relying on the concession stand for food during competition is an almost certain failure. Players and parents should prepare by packing a variety of food and beverages. Choose energy-packed foods such as whole grain crackers with low-fat cheese, tortilla wraps with veggies and lean meat, hard-boiled eggs, vegetable or bean soups, small boxes of non-sugary cereal, fresh fruit, mini-whole wheat bagels with peanut butter, pita bread with hummus or pasta with grilled chicken.

Fibrous carbohydrates can be beneficial as these tend to cause GI disturbances. UW School of Medicine and Public Health. Refer a Patient. Clinical Trials. Find a Doctor. Search Submit. Pay a bill. Refill a prescription. Price transparency. Carbohydrates aren't the only important macronutrient in an athlete meal plan.

The protein and fat needs of athletes are greater than once thought. Active bodies need protein to help repair and grow muscle fibers stressed during activity. Protein foods include lean meats, poultry, fish, dairy, soy and nuts.

The expert panel in the Nutrition Today report notes that research consistently shows that 0. This means if you weigh pounds, you should aim for between 83 and grams of protein daily.

Spread your intake of protein out through the day, with an emphasis on a good dose of 20 to 30 grams post-exercise to support muscle repair and growth. The journal Nutrients published research in that supports the post-workout recommendation of about 30 grams of protein.

You can fulfill it with 4. Fats, especially monounsaturated fats , are an essential source of energy. They support healthy skin and hair, brain cell growth and absorption of essential nutrients. Be cautious with fat, however, as eating a lot of it — especially prior to practice or a game — can make you feel sluggish.

Fat slows digestion. When you eat fats, choose avocado, nuts, olive oil or fatty fish. You don't usually find doughnuts, white bagels or greasy hash browns on a quality diet plan for an athlete. Exactly what you eat for breakfast depends on personal preferences, when you plan to train and how many calories you need per day.

General recommendations usually include whole grains, such as whole-wheat breads and pancakes or oatmeal; eggs and lean meats for protein; low-fat dairy, such as milk or yogurt, for calcium; and fruit for important vitamins and antioxidants. Read more : 14 Power-Packed Breakfasts to Power You Through the Morning.

Breakfast doesn't have to consist of traditional "breakfast" foods, either. A turkey sandwich on whole-grain bread, leftover salmon and a sweet potato, or pasta with grilled chicken and roast vegetables are all good choices.

Don't skip lunch , even if it's your time for training. Eat a small portion before you work out and the rest afterward to ensure you get the calories and nutrients you need.

Lunch can look traditional, with sandwiches, salads and soup, or be a combination of snack-like foods such as nuts, seeds, hard-boiled eggs, fresh fruit, cut-up vegetables and hummus. Skip the fast-food burgers, hot dogs and fries.

Even if you worked out earlier, these foods have too much salt and saturated fat to support healthy physical performance — no matter how many calories you burned. And if you plan to work out after lunch and before dinner, a fatty meal can impair later performance. A good, balanced dinner consists of 4 to 5 ounces of lean protein, a cup or two of green leafy vegetables and quality carbohydrates, such as white or sweet potatoes, rice, quinoa or pasta.

Dinner is a good time to load up, but don't overstuff yourself or it might interfere with sleep. If it's been several hours since your last meal and you're heading to practice, have a light snack in the 30 to 60 minutes prior to working out. This could be something as simple as an energy bar, banana or toast with a light smattering of nut butter.

Between meals, the best snacks for athletes are quality foods that combine protein and carbohydrates. Go for items such as peanut butter and jelly on whole-wheat bread, yogurt and fresh fruit, or a smoothie made with protein powder, fruit and milk.

Depending on your event, you should be taking in about 30 to 60g of carbs per hour to replenish your glycogen stores and continuously consume fluids. Duryea says that the members of team Specialized-lululemon have a solid, post-race recovery routine to kick start the restoration of their muscle glycogen stores and prep for their next session: Within five minutes of finishing, they will have had water or an electrolyte drink.

Within 15 to 20 minutes of finishing, they've consumed a recovery drink that contains 20g of a high-quality protein blend and at least 60g carbs. And within one hour of finishing, they've consumed a whole-grain sandwich with lean meat or egg, cheese, and salad filling.

Avoid eating processed carbs in this stage of your athlete diet, which increase inflammation, and opt for anti-inflammatory foods, like cherries, walnuts, and kale, instead.

If you're short on time, try these recovery methods. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content.

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They may have to adjust caloric intake and macronutrient ratios to achieve a healthy weight. It's worth noting that these are general guidelines, and the unique needs of an athlete will depend on various factors like their training and competition schedule, intensity level, and personal goals.

Consulting a sports dietitian or a qualified professional is always recommended to design a diet plan that meets your specific needs. There are many popular athlete meal plans and strategies that have been supported by professional athletes.

The Zone Diet: Developed by Dr. Barry Sears, the Zone Diet emphasizes a balance of macronutrients carbohydrates, proteins, and fats in each meal. It is a high-protein, low-carbohydrate diet that aims to regulate blood sugar levels, which could promote weight loss and enhance athletic performance.

Basketball player LeBron James and tennis player Serena Williams are among the athletes who endorse the Zone Diet.

The Paleo Diet: Also known as the "caveman diet," the Paleo Diet encourages consuming whole, unprocessed foods like meats, vegetables, fruits, and nuts, while avoiding grains, legumes, dairy, and processed foods. Football player Arian Foster and mixed martial artist Georges St-Pierre are among the athletes who follow the Paleo Diet.

The Vegan Diet: A plant-based diet excluding all animal products, the Vegan Diet is high in carbohydrates and fiber and low in saturated fat and cholesterol.

Football player Tom Brady and ultra-marathon runner Scott Jurek attribute their athletic performance to the Vegan Diet. The Mediterranean Diet: Inspired by the traditional diets of people from Mediterranean countries, the Mediterranean Diet comprises of whole grains, fruits, vegetables, nuts, and healthy fats e.

Basketball player Kobe Bryant and tennis player Novak Djokovic are among the athletes who follow the Mediterranean Diet. For example, take a look at the interview of Novak Djokovic and the importance of the diet that fits your specific needs:.

It's important to note that while these diet plans and strategies may have been endorsed by professional athletes, they may not be suitable for everyone and it's always a good idea to consult with a healthcare professional before making any major changes to your diet.

If you are interested in more robust research-based information on this topic, we made a brief list of some of the key papers regarding the importance of balanced food while developing a professional athlete diet plan:.

This review paper discusses the role of nutrition in athletic performance and highlights the importance of a well-planned athlete diet plan. The authors note that "proper nutrition can help to optimize training, enhance recovery from training and injury, and improve overall health and well-being in athletes.

This review paper discusses the role of nutrition in health, performance, and recovery in competitive sport and emphasizes the importance of a well-planned athlete diet plan. The authors note that "athletes require a higher intake of energy and nutrients than sedentary individuals due to the additional energy and nutrient demands of training and competition.

This review paper discusses the role of nutrition in athletic performance and emphasizes the importance of a well-planned athlete diet plan. The authors note that "adequate nutrition is essential for optimal athletic performance and is particularly important for athletes undergoing heavy training loads.

The authors note that "proper nutrition is crucial for athletes in order to maintain optimal health, enhance performance, and support recovery from training. Burke, L. Carbohydrates for training and competition. Journal of Sports Sciences, 29 sup1 , Ivy, J. Muscle glycogen synthesis before and after exercise.

Sports Medicine, 32 8 , Luhovyy, B. Whey proteins in the regulation of food intake and satiety. Journal of the American College of Nutrition, 26 6 , You could end up drinking large amounts of caffeine, which can increase heart rate and blood pressure.

Too much caffeine can leave an athlete feeling anxious or jittery. Caffeine also can cause headaches and make it hard to sleep at night. These all can drag down your sports performance. Your performance on game day will depend on the foods you've eaten over the past several days and weeks.

You can boost your performance even more by paying attention to the food you eat on game day. Focus on a diet rich in carbohydrates, moderate in protein, and low in fat.

Everyone is different, so get to know what works best for you. You may want to experiment with meal timing and how much to eat on practice days so that you're better prepared for game day. KidsHealth For Teens A Guide to Eating for Sports. en español: Guía de alimentación para deportistas.

Medically reviewed by: Mary L. Gavin, MD. Listen Play Stop Volume mp3 Settings Close Player. Larger text size Large text size Regular text size. Eat Extra for Excellence The good news about eating for sports is that reaching your peak performance level doesn't take a special diet or supplements.

Athletes and Dieting Teen athletes need extra fuel, so it's usually a bad idea to diet. Eat a Variety of Foods When it comes to powering your game for the long haul, it's important to eat healthy, balanced meals and snacks to get the nutrients your body needs.

Vital Vitamins and Minerals Besides getting the right amount of calories, teen athletes need a variety of nutrients from the foods they eat to keep performing at their best.

Calcium and iron are two important minerals for athletes: Calcium helps build the strong bones that athletes depend on. Calcium — a must for protecting against stress fractures — is found in dairy foods, such as low-fat milk, yogurt, and cheese. Iron carries oxygen to muscles. To get the iron you need, eat lean meat, fish, and poultry; leafy green vegetables; and iron-fortified cereals.

Protein Power Athletes may need more protein than less-active teens, but most get plenty through a healthy diet. Carb Charge Carbohydrates are an excellent source of fuel. Fat Fuel Everyone needs some fat each day, and this is extra true for athletes.

Skip the Supplements Sports supplements promise to improve sports performance. Ditch Dehydration Speaking of dehydration , water is as important to unlocking your game power as food.

Game-Day Eats Your performance on game day will depend on the foods you've eaten over the past several days and weeks. Here are some tips: Eat a meal 3 to 4 hours before activity.

Include plenty of carbs and some protein but keep the fat low. Fat takes longer to digest, which can cause an upset stomach.

Carbs may include pasta, bread, fruits, and vegetables. For athletes, the majority of dietary carbohydrates should come from complex carbohydrates with a low to moderate glycemic index. That said, athletes should not exclude simple carbs from their diets since they provide quick bursts of energy.

In terms of timing, athletes should have a complex carbohydrate-rich meal approximately an hour to two hours prior to training. And since simple carbs are important for faster glycogen replenishment after overnight fasting and intensive exercise, athletes should consume simple carbs shortly after waking up and within two hours after training.

Protein plays an essential role in sports nutrition since it provides the body with the necessary amounts of amino acids to help build and repair muscles and tissues. Research has indicated that athletes engaged in intense training need to ingest about two times the usual recommended daily allowance RDA of protein in their diet to maintain protein balance.

These types of athletes should ideally consume protein every 2½ to 3 hours in portions of 30 to 40 grams for six to eight meals per day. Casein vs Whey Protein.

Ingesting protein drinks following exercise may also lead to greater training adaptations and protein synthesis. The best post-workout protein source is whey protein.

However, prior to sleep, casein protein drinks are recommended because casein is slowly digested. Therefore, it provides steady nutrition to your body while you sleep. And for the record, building muscle on a budget most definitely can include supplements.

At three cents per gram of protein, Six Star offers one of the best protein values in America. However, to reap the benefits of fat, athletes should eat mainly healthy fats.

In fact, intake of mainly healthy fats is very important for good physiological functioning of every organism.

So, make sure to consume unsaturated fats like olive oil and nuts over saturated and trans fats. Whatever you do, do not replace carbs in your diet with fats because this can slow you down due to your body having to work harder to burn fat for energy.

Instead, try to drink water at least every 15 to 20 minutes during a game or a workout session since you lose fluid quickly when you sweat. Also, avoid drinks that contain caffeine before a workout or a game since they can dehydrate you more and cause you to feel anxious or jittery.

Then stick to it!