Dietary Needs for an Athlete

The breed of athletes has a bane. It is surely a self-inflicted and willingly accepted one. Theirs is a life of fitness and building strength and training continuously for getting better at the sport they are in. But the big catch in here is that just the exercise and training would not work, they have to eat right too. The justification being that the source of any activity is the energy you get from the food you eat. In those terms then, the diet for athletes is a far cry from what we mere mortals eat. They have to make sure that they get loads of energy which comes from consumption of essential nutrients.

As we all know, athletes need to eat and consume maximum nutrients over a day. The most necessary being carbohydrates and proteins as they are main source of energy for the athletes. In short, a balanced diet is what is the best bet for the athletes. Take a look as to what all needs to be consumed by an athlete.

The Big Picture - Overall Nutrition
As was mentioned above, healthy eating is basically what is required. That, for athletes includes -

• Proteins - are essential for the growth and recovery of muscle and other body tissues.
• Fats - which are a source of energy and crucial in connection with fat soluble vitamins.
• Carbohydrates - our main source of energy.
• Minerals - These are inorganic elements in the body, critical for its normal functioning.
• Vitamins - These are water and fat soluble, are important regarding chemical processes in the body.
• Water - Inevitable for the body to function normally. 60% of the human body is water.
• Fiber - The fibrous and indigestible aspect of the athletes diet is good for a healthy digestive system.

This is what an athlete has to eat, primarily if he wants to stay fit and play well. From these, an athlete fulfills his daily energy requirements. For instance, an athlete weighing 50Kg would require 1.3 × 24hrs × 50Kg = 1560 Calories/ day. That means 1.3 calories are needed for every kg of body weight, every hour. Always remember that the vitamin, mineral and anti oxidant requirements of an athlete are far greater than us.

Prior to Exercising
As per the duration of the workout and type of athletic activity a sports person is doing, proper diet for athletes will vary from one athlete to another. But usually, a small snack and drinking some water around half an hour prior to an athlete's pumping session is fine. If the workout is going to be vigorous with loads of aerobic activities and a long workout, then the athlete may eat half a granola or an energy bar to fulfill his dietary requirements. Graham crackers too, are not a bad idea. If it is a shorter workout, the athlete may not even eat anything. He or she can just sip an energy drink. Drinking water shouldn't be ignored. Keeping themselves dehydrated is instrumental for fitness and strength, that is the crux of the nutritional needs of athletes.

Post - Workout Hydration and Eating
Once an athlete is done with the workout and cools down, he will need to replenish the quota of fluids lost in the process of exercise. For every pound of weight lost after exercise, experts opine that athletes should have around 3 cups of fluid. As far as eating is concerned, the glycogen has to be restored, so eating within two hours of intense exercise is recommended. That, preferably has to be a mix of carbohydrates and proteins for muscle recovery and energy refill. As per studies, the ratio of 4:1 of carbohydrate to protein is the top-notch combination for fulfilling an athletes' dietary needs, so an athletes' diet must be planned accordingly.

Sometimes, it is not possible for the athletes to get each and every vitamin and mineral from what they eat over the day. In that case, nutritional supplements can be taken in consultation with sports medicine or diet expert and the coach. That will ensure healthy diet for athletes and athlete's dietary needs will be satisfied.

The mantra is that those athletes who are in intense activities like sprints and jumps, need instant energy and in bursts, which is provided mostly by carbohydrates and eating food revolving around that. Some athletes, like those who run long distances, are in triathlons and cycling, need a sustained energy supply, for longer periods. That's it! Ciao!