Proper nutrition is key to athletic success, and not eating the right foods can lead to poor performances in the gym or on the playing field. Many athletes have specific dietary requirements, and nutrition plans can be created to ensure that all the essential vitamins and minerals are included in their diets. Here are some of the most common things that nutrition plans for athletes include.

Carbohydrates

Even though many people have shunned carbohydrates in recent times, these macronutrients are needed to give athletes the energy that is required to perform at their best. As Colostate.edu explains, carbohydrates provide 40 to 50 percent of the energy that is needed during the early stages of moderate exercise, and athletes should be getting six to ten grams of carbohydrates per kilogram of body weight each day. Some good sources of carbohydrates for athletes include whole-wheat pasta, yams, and grilled codfish, and nutrition plans with these and other carbohydrate-rich foods can be designed.

Proteins

Protein is an essential building block for muscles, and getting enough of the right proteins in a nutrition plan can help athletes reach peak performance. Whey and milk proteins are especially good for endurance athletes, and these can be found in food sources as well as supplements. Athletes can also get more of the right types of proteins by eating wild fish, eggs, and chicken that are prepared without adding unhealthy ingredients. Grass-fed beef, which provides a cleaner, healthier alternative to other types of beef, can also be included in athletes' nutrition plans.

Healthy Fats

Many people shudder when they think of fats in their foods, but healthy fats are essential components to nutrition plans for athletes. Monounsaturated and polyunsaturated fats are among the healthiest fats. According to WebMD.com, avocadoes, nuts, and olives are some of the best sources of healthy fats. Extra-virgin olive oil and coconut oil can also be excellent sources of healthy fats that can be incorporated into athletic nutrition plans. A healthy meal plan should also include foods that contain omega-3 fatty acids, and athletes can increase their intakes by eating more mackerel, salmon, and other types of fish.

Calcium

Calcium works to make bones stronger, and the best nutrition plans for athletes feature plenty of calcium-rich foods, such as cheese, yogurt, and other dairy products. Athletes who choose to refrain from eating dairy can still get their sufficient calcium intakes by having nutrition plans designed for them that include calcium-fortified soy milk, green beans, and sweet potatoes. Sufficient levels of vitamin D are also needed for the body to absorb calcium, and nutritionists who design nutrition plans for athletes often recommend eating more fish, mushrooms and egg yolks to increase vitamin D intake.

A nutrition plan can help athletes improve in many ways. Comprehensive nutrition plans that include all the right foods can be created to give each athlete a competitive edge to excel.

Share