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Bodybuilding and Performance Enhancement Supplements: What You Need To Know. HHS , National Institutes of Health , National Center for Complementary and Integrative Health.

Learn about the safety and effectiveness of bodybuilding and athletic supplements. Nutrition and Athletic Performance. HHS , National Institutes of Health , National Library of Medicine , MedlinePlus. Read about how nutrition plays an important role in athletic performance.

Sports Fitness. Find information and research about fitness and health. Creatine Supplements: The Basics. Department of Defense , Uniformed Services University , Consortium for Health and Military Performance. Learn about creatine supplements, their impact on athletic performance, and their safety.

How you fuel your body can impact your performance in sports and athletic activities. Eating enough is crucial for athletes. Food provides the energy your body needs to perform well in sports and physical activities, in addition to keeping your body functioning properly.

You also need to make sure you have enough fuel left after exercise to use for building strong bones and skin, fighting off illness and recovering from activity.

Eating enough food to match your activity level can be challenging. This can cause what is called low energy availability LEA. LEA is a sign that your body does not have enough energy left over after exercise to protect and grow your body.

LEA may even cause a female athlete to lose their monthly menstrual cycle. This is called amenorrhea. Female athletes without a menstrual cycle have about 6 times as many stress fractures in their career than those who do have a menstrual cycle. Athletes typically need at least 3 meals and snacks daily to prevent LEA.

Choosing whole foods is like picking the best tools for your athletic journey. They provide your body with the energy and nutrients it needs to perform at its peak. Eating whole foods gives your muscles fuel to help you run faster, jump higher and get stronger.

Here are some examples of whole-food choices. Carbohydrates are important for physical activity and can seriously boost your performance. They give you more energy for the effort you put in during your activity, compared to fats and proteins.

They are also important for keeping your hormone levels, like estrogen and progesterone, in check. Carbohydrate foods should make up the biggest part of what you eat as an athlete. Even a short period of carbohydrate restriction can affect your bone health.

This happens by lowering the number of bone-building substances while increasing the amount of elements that break down your bones. Overall, this can lead to weaker bones. Aim to fill your plate half full of carbohydrate foods such as pasta, bread, rice, potatoes, quinoa, couscous and others.

This guide is designed to be used for meals only. You will most likely also need to eat snacks between meals to keep your energy levels up. Snacks play a crucial role in fueling an athlete. Although athletic training increases protein needs, athletes can meet their protein requirement through high quality food sources, and most do not need to consume protein supplements.

Here are some examples of snacks or small meals that contain at least 15 to 25 grams of protein 4 :. These whole food options have the benefit of coming packaged with other nutrients, including carbohydrates to replenish glycogen stores, fiber, and micronutrients, and are often less costly than most protein supplements.

Like all dietary supplements, protein shakes and other supplements are not well-regulated; some contain unnecessary additives such as sweeteners and herbs, and some have been found to contain unsafe levels of heavy metals like arsenic and mercury. Protein supplements do have the benefit of being convenient and shelf-stable.

If you choose to use a protein supplement, look for one certified by a third-party testing organization and with a simple ingredient list. Vitamins and minerals are essential for energy metabolism, the delivery of oxygen, protection against oxidative damage, and the repair of body structures.

When exercise increases, the amounts of many vitamins and minerals needed are also increased. Currently, there are no special micronutrient recommendations for athletes, but most athletes will meet their needs by consuming a balanced diet that meets their energy needs.

Because the energy needs of athletes increase, they often meet their higher need for vitamins and minerals through the additional food they consume to meet energy needs.

However, athletes who limit energy intake or utilize extreme weight-loss practices may put themselves at risk for vitamin and mineral deficiencies. Many athletes consider taking dietary supplements or ergogenic aids i. However, it is important to remember that supplements and ergogenic aids are not regulated, leading to frequent use of false advertising and unsubstantiated claims by the supplement industry.

Athletes must be careful not only in deciphering the claims of products, but also in researching their safety and efficacy, particularly in relation to any rules and regulations that govern the sport in which the athlete participates.

Very few supplements that claim to have ergogenic benefits have sound evidence to back up those claims, and in some situations, consuming them could be dangerous. Most athletes can meet their nutrition needs without added supplements.

Athletes who have nutrition concerns should consult with a sports dietitian or other sport science professional to make sure their individual needs are met safely. During exercise, being appropriately hydrated contributes to performance.

Water is needed to cool the body, transport oxygen and nutrients, and remove waste products from the muscles. Water needs are increased during exercise due to the extra water losses through evaporation and sweat.

Dehydration can occur when there are inadequate water levels in the body and can be very hazardous to the health of an individual. As the severity of dehydration increases, the exercise performance of an individual will begin to decline see Figure It is important to continue to consume water before, during, and after exercise to avoid dehydration as much as possible.

Even with constant replenishing of water throughout a workout, it may not be possible to drink enough water to compensate for the losses.

Dehydration occurs when water loss is so significant that total blood volume decreases, which leads to a reduction in oxygen and nutrients transported to the muscle cells. A decreased blood volume also reduces blood flow to the skin and the production of sweat, which can increase body temperature.

As a result, the risk of heat-related illnesses such as heat exhaustion or heat stroke, increases. The external temperature during exercise can also play a role in the risk of heat-related illnesses. As the external temperature increases, it becomes more difficult for the body to dissipate heat.

As humidity also increases, the body is unable to cool itself through evaporation. Sweating during exercise helps our bodies to stay cool. Sweat consists of mostly water, but it also causes losses of sodium, potassium, calcium and magnesium.

During most types of exercise, the amount of sodium lost is very small, and drinking water after a workout will replenish the sodium in the body.

You might have a glass of fruit juice, a cup grams of yogurt, or an English muffin with jelly. Limit the amount of fat you consume in the hour before an athletic event. You also need carbohydrates during exercise if you will be doing more than an hour of intense aerobic exercise.

You can satisfy this need by having:. After exercise, you need to eat carbohydrates to rebuild the stores of energy in your muscles if you are working out heavily. Protein is important for muscle growth and to repair body tissues.

Protein can also be used by the body for energy, but only after carbohydrate stores have been used up. Most Americans already eat almost twice as much protein as they need for muscle development.

Too much protein in the diet:. Often, people who focus on eating extra protein may not get enough carbohydrates, which are the most important source of energy during exercise. Water is the most important, yet overlooked, nutrient for athletes. Water and fluids are essential to keep the body hydrated and at the right temperature.

Your body can lose several liters of sweat in an hour of vigorous exercise. Clear urine is a good sign that you have fully rehydrated. Some ideas for keeping enough fluids in the body include:.

Offer children water often during sports activities. They do not respond to thirst as well as adults. Teenagers and adults should replace any body weight lost during exercise with an equal amount of fluids. For every pound grams you lose while exercising, you should drink 16 to 24 ounces to milliliters or 3 cups milliliters of fluid within the next 6 hours.

Changing your body weight to improve performance must be done safely, or it may do more harm than good. Keeping your body weight too low, losing weight too quickly, or preventing weight gain in an unnatural way can have negative health effects. It is important to set realistic body weight goals.

Young athletes who are trying to lose weight should work with a registered dietitian. Experimenting with diets on your own can lead to poor eating habits with inadequate or excessive intake of certain nutrients.

Speak with a health care professional to discuss a diet that is right for your sport, age, sex, and amount of training.

Buschmann JL, Buell J. Sports nutrition. In: Miller MD, Thompson SR. Philadelphia, PA: Elsevier; chap Riley E, Moriarty A. In: Madden CC, Putukian M, Eric C. McCarty EC, Craig C. Young CC, eds. Netter's Sports Medicine. Philadelphia, PA: Elsevier; chap 5.

Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: nutrition and athletic performance. J Acad Nutr Diet.

PMID: pubmed. Updated by: Linda J. Vorvick, MD, Clinical Professor, Department of Family Medicine, UW Medicine, School of Medicine, University of Washington, Seattle, WA. Also reviewed by David C.

Dugdale, MD, Medical Director, Brenda Conaway, Editorial Director, and the A. Editorial team. Nutrition and athletic performance. You are more likely to be tired and perform poorly during sports when you do not get enough: Calories Carbohydrates Fluids Iron, vitamins, and other minerals Protein.

The amount of energy found within a given food is dependent on the macronutrient carbohydrate, protein and fat content of the item. Carbohydrates serve as the primary source of energy during activities of higher intensity.

Healthy carbohydrate food sources include fruits, vegetables, whole-grain cereals, breads and pastas. Dietary fat also plays a key role in helping individuals meet their energy needs as well as supporting healthy hormone levels.

Healthy sources of fat include nuts, nut butters, avocados, olive and coconut oils. Limit use of vegetable oils such as corn, cottonseed or soybean oil.

Dietary protein plays a key role in muscle repair and growth. Preferred sources of protein include lean meats, eggs, dairy yogurt, milk, cottage cheese and legumes. Make a plan to eat a variety of fruits and vegetables daily. The goal is to eat at least five servings per day, and include varieties of fruit and vegetable color.

One serving is approximately the size of a baseball. Fruits and vegetables are filled with the energy and nutrients necessary for training and recovery. Plus, these antioxidant-rich foods will help you combat illness like a cold or the flu.

Choose whole grain carbohydrates sources such as whole-wheat bread or pasta, and fiber-rich cereals as power-packed energy sources. Limit the refined grains and sugars such as sugary cereals, white breads and bagels.

You'll benefit more from whole-grain products. Choose healthy sources of protein such as chicken, turkey, fish, peanut butter, eggs, nuts and legumes.

Stay hydrated with beverages, as a two percent drop in hydration levels can negatively impact performance. Options include milk, water, percent fruit juice and sport drinks.

However, realize that sport drinks and percent fruit juice tend to be higher in overall sugar content and, in the case of fruit juice, lack many of the health benefits present in its whole food counterpart.

Also, be sure not to confuse sports drinks such as Gatorade with "energy" drinks such as Red Bull and similar beverages. Stick with whole food options as much as possible as opposed to highly processed foods. Without adequate calories from the healthiest food sources, you will struggle to achieve your performance goals.

Plan a nutritious meal by choosing at least one food from each category. Healthy fat. Adequate hydration is a key element in sports performance.

Most athletes benefit from developing a personal hydration plan. 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.