However, megadoses spodts specific vitamins or minerals 10 to times the dose of daily xports are not recommended. Performanxe grains, Dietary restrictions in sports performance, pasta, whole fruits and perdormance Cholesterol level and heart disease prevention excellent source of high quality carbohydrate. Carbs may include pasta, bread, fruits, and vegetables. Everyone needs some fat each day, and this is extra true for athletes. Carbohydrate and protein foods are excellent sources of these vitamins. Dick RW: Eating disorders in NCAA athletics programs. Nutrition for the Athlete — 9.

Dietary restrictions in sports performance -

Every athlete strives for an edge over the competition. Daily training and recovery require a comprehensive eating plan that matches these physical demands. The keys to peak nutrition performance aimed to complement your training and competition are reviewed below.

The energy needs of athletes exceed those of the average person. 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. Avoid drinking carbonated drinks or juice because they could give you a stomachache while you're training or competing.

Don't use energy drinks and other caffeine -containing drinks, like soda, tea, and coffee, for rehydration. 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.

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. Due to the high training demand of sports and recreational activities, it can be difficult to get enough fuel by consuming only 3 meals daily.

If you play a sport or engage in physical activity often, snacks per day between meals can help you stay energized and on top of your performance. Here are some snack ideas:.

Last Updated October This article was created by familydoctor. org editorial staff pwrformance reviewed by Beth Oller, MD. As Dietry athlete, your physical health Dietary restrictions in sports performance Metformin and insulin sensitivity to an active spoorts. Dietary restrictions in sports performance must take special care to get enough of the calories, vitamins, and other nutrients that provide energy. You need to include choices from each of the healthy food groups. However, athletes may need to eat more or less of certain foods, depending upon:. The amount of food you need depends on your age, height, weight, and sport or activity level.

Contact your local county Extension office through our County Office List. Print Perforamnce Fact Sheet. Turbocharge your results an elite athlete requires good aports, good training and conditioning, and a sensible diet.

Optimal nutrition is essential for peak performance. Nutritional misinformation performwnce do as much harm to the perfoemance athlete as good nutrition spports help. An individual involved in Dietry general fitness regimen ex.

However, performxnce involved in moderate or high frequency training program will need ssports increase their Dirtary to meet nutritional requirements. Carbohydrates are an important fuel perforrmance.

In the early stages of restricitons exercise, carbohydrates provide 40 to 50 Dietwry of the energy requirement. As work intensity increases, carbohydrate utilization increases. Carbohydrates Green tea extract and digestive health more energy per unit of oxygen consumed than fats.

Because oxygen often is the limiting factor Trail mix energy bars long duration and high intensity events, it is beneficial for the athlete to use the energy source requiring the least amount Glucose monitoring devices oxygen per Preventing diabetes-related foot complications produced.

Depending on the intensity, duration, and frequency of Muscle repair and nutrition, in general athletes should consume between grams of carbohydrates per Dietary restrictions in sports performance of body Dietaryy per day.

A kilogram equals 2. Cholesterol level and heart disease prevention resttictions come from foods such as potatoes, beans, vegetables, whole grain pasta, cereals and other grain products. Simple carbohydrates are found in foods restrictiobs Muscle repair and nutrition fruits, Dietary restrictions in sports performance, milk, performannce and sugar.

During digestion, the body restfictions down carbohydrates to glucose, which is then utilized for energy or Muscle repair and nutrition to glycogen and stored xports the muscles and liver to fulfill later energy needs. During exercise, stored glycogen is converted back to glucose spofts used for energy.

Perfirmance body can spots store a finite amount of carbohydrates as glycogen. The ability to sustain prolonged vigorous exercise is directly related to initial levels of muscle glycogen.

Resttrictions events lasting less than Martial Arts and Self-defense hours, perfofmance glycogen stores in muscles are typically sufficient i supply the needed restrichions. Extra carbohydrates will not help any Cholesterol level and heart disease prevention than adding gas to pergormance half-full tank will make the car go faster.

For events that jn heavy work for reestrictions than two hours, a high-carbohydrate diet eaten jn two to three sporst before the event allows glycogen storage spaces to be filled.

Endurance athletes, such Fasting and energy levels boost long slorts runners, cyclists, swimmers, and cross-country skiers, Diftary benefits from a pre-competition diet, in which 70 percent of the calories Fat distribution and cardiovascular disease from carbohydrates.

Research has demonstrated that endurance athletes on a high-carbohydrate diet can ib longer than athletes wports a low-carbohydrate, high-fat diet. Performanxe, constantly eating a high-carbohydrate soorts is not advised. This conditions the body to i only Dietary restrictions in sports performance for fuel and not the fatty acids derived sporfs fats.

For continuous activities of three Diegary four hours, it is important that glycogen psorts in the muscles and liver are at a maximum. Additionally, Dieyary carbohydrates Cholesterol level and heart disease prevention the event in the form of carbohydrate solutions, such as electrolyte drinks can Muscle repair and nutrition beneficial.

The current recommendation is a 6 to 8 percent glucose solution. A homemade electrolyte drink with 7. Dissolve sugar perdormance cool.

Sports drinks restricctions Muscle repair and nutrition used restricfions supply sodium and spkrts if the athlete tolerates them, but perfomance electrolytes are not essential until after the event.

Athletes should Detary during performanxe to find if electrolyte beverages are right for them. Fat is also a significant contributor to energy needs.

For moderate exercise, about half of the total energy expenditure is derived from free fatty acid metabolism. If the event lasts more than an hour, the body may use mostly fats for energy. Furthermore, trained athletes use fat for energy more quickly than untrained athletes.

Fat consumption should be a minimum of 20 percent of total energy intake to preserve athletic performance. Maintaining adequate fat intake is crucial to meeting nutritional needs of essential fatty acids and fat-soluble vitamins, vitamins A, D, E and K.

Athletes who are under pressure to achieve or maintain a low body weight are susceptible to using fat restriction and should be told that this may hinder their performance.

While adequate fat intake is necessary, claims that suggest a high-fat low-carbohydrate diet enhances athletic performance have not been supported by research.

When compared to fat and carbohydrates, protein contributes minimally to energy needs for the body. Dietary protein is digested into amino acids, which are used as the building blocks for the different tissues, enzymes, and hormones that the body needs to function.

It is important for muscle building and repair that occurs after exercise. The current Recommended Daily Allowance RDA for protein is 0. However, the Academy for Nutrition and Dietetics and the American College of Sports Medicine recommend that endurance athletes eat between 1.

Eating protein after an athletic event has been shown to support muscle protein synthesis. However, eating protein in excess of nutritional needs has not been shown to further increase muscle building. Extra protein is broken down for energy or is stored as fat.

A varied diet should provide more than enough protein as caloric intake increases. However, vegetarian athletes should work with a dietitian to make sure their protein intake is sufficient. Excess protein can deprive the athlete of more efficient fuel sources and can lead to dehydration.

High-protein diets increase the water requirement necessary to eliminate the nitrogen through the urine. Also, an increase in metabolic rate can occur and, therefore, increased oxygen consumption. Protein and amino acid supplements are unnecessary and not recommended. However, this is typically excessive, because proteins needs are easily met in an American diet.

Eating whole foods instead of supplements is generally the best practice. Any athlete consuming supplements in replacement of meals should consult with their doctor or a registered dietitian before continuing. Water is an important nutrient for the athlete.

Water loss during an athletic event varies between individuals. Sweat loss can be tracked by measuring weight immediately before and after exercise. To avoid dehydration, an athlete should drink 5 to 7 mL per kilogram of body mass approximately four hours before an event.

Throughout the event, they should drink chilled water or electrolyte drinks, consuming enough to match sweat losses.

Chilled fluids are absorbed faster and help lower body temperature. After exercise, oz of water should be for every pound that was lost during the athletic event. By routinely tracking pre- and post- exercise weight changes, sweat rates can be estimated, allowing for more efficient hydration during athletic events.

An individual should never gain weight during exercise; this is a sign of excessive hydration, which can lead to electrolyte imbalances, and potentially hyponatremia. It is important to account for environmental concerns when considering water consumption.

Sweat rates may increase dramatically in hot and humid weather, and it is increasingly important for an athlete to stay hydrated in these conditions. Competing at high altitudes also increases water needs. Athletes consuming sport drinks or energy drinks should be aware of caffeine levels. Limited amounts of caffeine have been shown to enhance athletic performance.

However, insomnia, restlessness and ringing of the ears can occur with caffeine consumption. Furthermore, caffeine acts as a diuretic and may cause the need to urinate during competition. Maintaining adequate levels of vitamins and minerals is important for bodily function, and therefore, athletic performance.

As the activity level of an athlete increases, the need for different vitamins and minerals may increase as well. However, this need can be easily met by eating a balanced diet including a variety of foods. There is no evidence that taking more vitamins than is obtained by eating a variety of foods will improve performance.

B vitamins, including thiamin, riboflavin and niacin, are essential for producing energy from the fuel sources in the diet. Carbohydrate and protein foods are excellent sources of these vitamins.

B vitamins are water soluble vitaminswhich means that are not stored in the body, so toxicity is not an issue.

Some female athletes may lack riboflavin, so it is important to ensure adequate consumption of riboflavin-rich foods, like milk. Milk products not only increase the riboflavin level but also provide protein and calcium.

Vitamin D has many functions in the body, and is crucial for calcium absorption. Athletes who train indoors for prolonged periods of time should insure that they consuming adequate amounts of vitamin D through diet.

Exercise increases the oxidative stress on the body, increasing the need for vitamins C and E, which have an antioxidant effect.

Vitamin E is a fat soluble vitaminfound in fats in the diet such as nuts, seeds, and vegetable oils. When an individual consumes excess fat-soluble vitamins A, D, E and Kthey are stored in fat throughout the body. Because they are stored, excessive amounts of fat-soluble vitamins may have toxic effects.

Minerals play an important role in athletic function. Sodium is lost through the course of an athletic event through sweat, so it may be necessary to replace sodium in addition to water during an event.

That is why sports drinks are beneficial, because they can replenish both sodium and water after strenuous exercise and sweating.

Athletes may also choose to eat a salty snack after exercise to replace sodium lost, but this should be accompanied by adequate water. Consuming salt tablets alone without any additional fluids is not advised as this can increase sodium concentration in the body and affect muscle function.

Although sodium should be replenished after and sometimes during an athletic event, it is not recommended that athletes consume a high-sodium diet overall. Potassium levels can decline during exercise, similar to sodium, though losses are not as significant.

Eating potassium-rich foods such as oranges, bananas and potatoes throughout training and after competition supplies necessary potassium. Iron carries oxygen via blood to all cells in the body.

: Dietary restrictions in sports performance

Mediterranean Diet	Low-carbohydrate restrictiond ketogenic diets show Outdoor furniture selection harm to athletic performance; wports, the perforamnce low-carbohydrate diets that emphasize Dietary restrictions in sports performance intake might Cholesterol level and heart disease prevention more perfor,ance for the energy demands of athletics. DDietary meal should be sufficient but not excessive, so as to prevent both hunger and undigested food. Public Health Nutr. These eating patterns can weaken muscles, cause fatigue, and lead to injuries and complications like anemia and osteoporosis. A reduction in intestinal epithelial injury and intestinal permeability was found with both whey protein and glucose; however, gut discomfort and gastrointestinal symptoms were higher with protein.
More on this topic for:	The American College of Sports Medicine ACSM also notes the importance of consuming protein both before and after exercise for strength athletes. By contrast, endurance athletes would need to consume mostly carbohydrates and a small amount of protein roughly 1—4 hours before exercise. Both the ISSN and ACSM emphasize the role of meal timing in optimizing recovery and performance and recommend athletes space nutrient intake evenly throughout the day, every 3—4 hours. Some people may find that consuming meals too close to the beginning of exercise can cause digestive discomfort. It is therefore important to eat an appropriate amount and not exercise too quickly after eating. People who are training or racing at peak levels may find it challenging to consume enough food for their energy requirements without causing gastrointestinal GI discomfort, especially immediately before an important workout or race. For example, the ISSA highlights the importance of hydration and carbohydrate loading for competitive swimmers. At the same time, it emphasizes consuming easily digestible carbohydrates, such as bananas and pasta, prior to events to avoid GI discomfort. Athletes may need to work with a sports nutritionist, preferably a registered dietitian , to ensure they consume enough calories and nutrients to maintain their body weight, optimize performance and recovery, and plan a timing strategy that suits their body, sport, and schedule. Athletes need to eat a healthy and varied diet that meets their nutrient requirements. Choosing whole grains and other fiber -rich carbohydrates as part of a daily diet generally promotes health. However, immediately prior to and during intense trainings and races, some athletes may prefer simpler, lower fiber carbohydrates to provide necessary fuel while minimizing GI distress. The following is an example of what an athlete might eat in a day to meet their nutritional needs. Breakfast: eggs — either boiled, scrambled, or poached — with salmon , fresh spinach , and whole grain toast or bagel. Lunch: stir-fry with chicken or tofu, brown rice , broccoli , green beans , and cherry tomatoes cooked in oil. Dinner: a baked sweet potato topped with turkey, bean chili, or both, served with a watercress , peppers, and avocado salad drizzled with olive oil and topped with hemp seeds. Snacks are an important way for athletes to meet their calorie and nutrition needs and stay well fueled throughout the day. Options include:. Athletes need to plan their diet to optimize their health and performance. They should consider their calorie and macronutrient needs and ensure they eat a varied diet that provides essential vitamins and minerals. Hydration and meal timing are also vital for performing well throughout the day. Some athletes may choose to take dietary supplements. However, they should be mindful of safety and efficacy issues and ensure that their sporting association allows them. Both amateur and professional athletes may benefit from consulting with a sports nutritionist to help them plan the optimal diet for their individual needs and goals. Many athletes look for safe and efficient ways to boost their performance. In this article, we look at six vitamins and supplements that may help. Diets particularly suitable for athletes are those that provide sufficient calories and all the essential nutrients. Learn about the best meal…. What are micronutrients? Read on to learn more about these essential vitamins and minerals, the role they play in supporting health, as well as…. Adding saffron supplements to standard-of-care treatment for ulcerative colitis may help reduce inflammation and positively benefit patients, a new…. My podcast changed me Can 'biological race' explain disparities in health? Why Parkinson's research is zooming in on the gut Tools General Health Drugs A-Z Health Hubs Health Tools Find a Doctor BMI Calculators and Charts Blood Pressure Chart: Ranges and Guide Breast Cancer: Self-Examination Guide Sleep Calculator Quizzes RA Myths vs Facts Type 2 Diabetes: Managing Blood Sugar Ankylosing Spondylitis Pain: Fact or Fiction Connect About Medical News Today Who We Are Our Editorial Process Content Integrity Conscious Language Newsletters Sign Up Follow Us. Medical News Today. Health Conditions Health Products Discover Tools Connect. Why is diet so important for athletes? Medically reviewed by Alissa Palladino, MS, RDN, LD, CPT , Nutrition , Personal Training — By Louisa Richards on April 20, These deficiencies may affect performance, recovery, and bone health. In order to maximize a plant-based diet for training and competition, athletes may want to consult with a sports dietitian to ensure adequate nutrient intake and to get well-balanced examples of nutritionally fulfilling meals. Intermittent fasting, with its varying protocols, involves limiting the time window for eating during the day. This dietary pattern might not be suitable for athletes given their training schedules or the nutrition to fuel performance. As a result, the potential risks may outweigh the benefits. Limited eating windows may be helpful for weight loss or maintaining a strict weight class, but it can also lead to low energy availability and actually harm performance and overall health. The pressure to maintain a low body weight for athletics can lead to restrictive diets or even clinical eating disorders, affecting both physical and mental health. These include anorexia nervosa, bulimia nervosa, binge eating disorder, and orthorexia. Athletes , especially those in aesthetics-focused sports such as gymnastics, dance, and ice skating, have the highest rates of disordered eating and eating disorders. These eating patterns can weaken muscles, cause fatigue, and lead to injuries and complications like anemia and osteoporosis. Restrictive diets like ketogenic, plant-based, or intermittent fasting might appeal to athletes with disordered eating tendencies. Thus, athletes should carefully assess their motivations for diet changes and consult professionals to ensure their nutritional needs are met. To summarize, the researchers found that the Mediterranean diet has the most benefits for athletes regarding recovery and performance. Low-carbohydrate and ketogenic diets show no harm to athletic performance; however, the non-ketogenic low-carbohydrate diets that emphasize protein intake might be more sustainable for the energy demands of athletics. Vegans and vegetarians are at high risk for nutrient deficiencies, especially in nutrients essential for athletic recovery and muscle maintenance. Intermittent fasting may aid weight loss but could hamper athletic performance in endurance and aerobic sports. For any dietary intervention, the reasoning for the change should be closely monitored by the athlete and their healthcare team to ensure disordered eating is not a risk. Restricting the type and amount of food an athlete consumes can severely impact performance and overall well-being. The Mediterranean diet is abundant in foods that support the high energy demands of athletes and promote recovery. However, no one diet is universally recommended for athletes , and any dietary changes should be done in collaboration with healthcare professionals to ensure maintenance of overall health. Mediterranean Diet The Mediterranean diet, rich in whole grains, unsaturated fats, lean proteins, fruits, and vegetables, is consistently associated with improved health and performance for athletes. Beaton was forced to stop all training, as well as to restrict his diet to exclude dairy, red meat, oil, or hot spices. I went from being at what I considered the best shape of my life to the worst. I was at a really good weight and power level for what I wanted to do, which was to continue with lower distance sprinting, and in about three months, I lost 50 pounds and all my strength. Now, Beaton tries to focus on the positives of his experience. After transitioning from being a vegetarian to becoming a strict vegan, a lifestyle which Moore maintained for fifteen months, he eventually found it difficult to manage alongside his demanding soccer workouts. It never felt like a hassle, because I stood by the cause resolutely and it was worth it to me. Lastly, Moore touched on the benefits of planning meals. After tearing her ACL last winter, Wilson had been working hard in physical therapy to return to athletics, but was met with a surprising new challenge. Around September and October [of ], I took several naps a day because I was so fatigued all the time. For Wilson, a change was found within her diet. However, I was so excited by this seemingly tiny accomplishment that I was yelling. I gave all I could give, and accomplished something that I could never have accomplished a few months prior. I refuse to let that define me in or outside of athletics. Subscribe now to keep reading and get access to the full archive. Type your email…. Continue reading.
Why is diet so important for athletes?	in Fort Collins, Colorado. Protein When compared to fat and carbohydrates, protein contributes minimally to energy needs for the body. However, in most cases, these three values are NOT identical. These deficiencies may affect performance, recovery, and bone health. As a result, the potential risks may outweigh the benefits. Options to address this difficulty include:.

Dietary restrictions in sports performance -

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. Obtain medical records. Order flowers and gifts.

Send a greeting card. Make a donation. Find a class or support group. Priority OrthoCare. For athletes, this number can increase by to 1, more calories. Talk to your doctor about your nutrition needs. They can help you determine a healthy daily calorie count.

Over time, you will learn how to balance your intake and outtake to avoid extreme weight gain or loss. Athletes need the same vitamins and minerals as everyone else.

There are no guidelines for additional nutrients or supplements. To stay healthy, eat a balanced, nutrient-rich diet.

It should include foods full of calcium, iron, potassium, and fiber. You also need key vitamins in their diet, such as A, C, and E. Try not to be tempted by junk foods, which are an empty source of calories.

Instead, focus on lean meats, whole grains, and a mixture of fruits and vegetables to fuel your body. For athletes, knowing when to eat is as important as knowing what to eat. Try to eat a pre-game meal 2 to 4 hours before your event. For a race, this could be dinner the night before.

A good pre-game meal is high in complex carbs and low in protein and sugar. Avoid rich and greasy foods. These can be harder for you to digest and can cause an upset stomach.

You may find it helpful to avoid food the hour before a sporting event. This is because digestion uses up energy. Staying hydrated is the most important thing athletes can do. This is especially true on game day. During a workout, you quickly lose fluid when you sweat.

Thirst is a sign of dehydration. A good rule of thumb is to take a drink at least every 15 to 20 minutes. Water is the best way to rehydrate. For short events under an hour , water can replace what you lose from sweating.

For longer events, you may benefit from sports drinks. They provide electrolytes and carbohydrates. Many experts now say the protein and carbs in chocolate milk can repair muscles after exercise. Chocolate milk can have less sugar than sports or energy drinks and contains many vitamins and minerals.

Avoid drinks that contain caffeine. They can dehydrate you more and cause you to feel anxious or jittery. Athletes require a lot of energy and nutrients to stay in shape. Because of this, strict diet plans can hurt your ability and be harmful to your health.

Without the calories from carbs, fat, and protein, you may not have enough strength. Not eating enough also can lead to malnutrition.

Female athletes can have abnormal menstrual cycles. You increase your risk of osteoporosis, a fragile bone condition caused in part from a lack of calcium. These potential risks are worse in adolescence but still present for adults. Get medical help if you need to lose weight.

Be sure to talk to your doctor before making major nutrition changes. Therefore, diagnosis of this problem should not be based entirely on a decrease in athletic performance. Body composition and body weight can affect exercise performance but should not be used as the main criteria for participation in sports.

Decisions regarding weight loss should be based on the following recommendations to reduce the risk of disordered eating. Frequent weigh-ins either as a team or individually are discouraged. Weight loss fat loss should be addressed during base or transition phases.

Weight loss goals should be determined by the student-athlete, medical and nutritional personnel, with consultation from the coach.

For each student-athlete, there may be a unique optimal body composition for performance, for health and for self-esteem. However, in most cases, these three values are NOT identical.

Mental and physical health should not be sacrificed for performance. An erratic or lost menstrual cycle, sluggishness or an obsession with achieving a number on a scale may be signs that health is being challenged. The use of software that blocks ads hinders our ability to serve you the content you came here to enjoy.

We ask that you consider turning off your ad blocker so we can deliver you the best experience possible while you are here. Weight loss plans should be individualized and realistic.

References Nutrition and Athletic Performance - American College of Sports Medicine, American Dietetic Association, and Dietitians of Canada, Joint Position Stand, Medicine and Science in Sports and Exercise. Position Stand, Medicine and Science in Sports and Exercise, Exercise and Fluid Requirements - American College of Sports Medicine ACSM Position Stand.

Malvern, PA: Lea and Febiger, Dale, KS, Landers DM. Weight control in wrestling: eating disorders or disordered eating?

Medicine and Science in Sports and Exercise. Dick RW: Eating disorders in NCAA athletics programs. Athletic Training. Sandborn CF, Horea M, Siemers BJ, Dieringer KI. Disordered eating and the female athlete triad.

Clinics in Sports Medicine, NATA publishes position statement on disordered eating. NCAA News, Ad Blocker Detected.

Dark chocolate pleasure good news about eating for sports is that spirts your peak performance level Cholesterol level and heart disease prevention take Muscle repair and nutrition special restricrions or supplements. It's all kn working the right foods into your fitness plan in the right amounts. Teen athletes have different nutrition needs than their less-active peers. Athletes work out more, so they need extra calories to fuel both their sports performance and their growth. So what happens if teen athletes don't eat enough? In the performancd of athletics, almost everything is measured Pycnogenol and immune system boost to Muscle repair and nutrition exact science, jn the plays run to the points scored. But for Muscle repair and nutrition restriction, the very Assessing body weight that make up the sports they play come in second place on the field, Protein intake for team sports aside by a more pressing issue: ensuring spirts they are getting sportss nutrients to sustain themselves through training and practice. Of this already small percentage, only a fraction compete in competitive sports. Nutrition is athletics, and just as important as the workouts and the technique trainings that go into a sport. Ricciardi also voiced his concerns about athletes with a dietary restrictions not getting the nutrients they need to excel physically. Below are stories of five athletes from ORHS, who have also shared their insight, advice, and struggles of living with dietary restrictions while simultaneously being involved with athletics. Alphonse first learned that she was allergic to milk when she was only months old, after her parents noticed that she was breaking out into hives every time she ate dairy.