Athletes need to eat a nutritious balanced diet to fuel their body. Good nutrition, like any sporting event, has basic ground rules. Following these rules and getting plenty of practice will help athletes feel great and achieve those targets and the scores they aim for. What sort of diet is best for athletes ?

All athletes need a diet that provides enough energy in the form of carbohydrates and fats as well as essential protein, vitamins and minerals. This means a diet containing 55-60 percent of calories from carbohydrates ,10 to 15 percent from sugars and the rest from starches. No more than 30 percent of calories from fat and the remaining from protein.

How that translates into recipes ?

That translates into eating a variety of foods every day: grains, vegetables, fruits, beans, lean meats and low fat dairy products. The base of the diet should come from carbohydrates in the form of starches and sugars. Fluids, especially water, are also important to the winning combination. Dehydration can stop even the finest athlete from playing his or her best game.

Are carbohydrates important for athletes ?

When starches or sugars are eaten, the body changes them all to glucose, the only form of carbohydrate used directly by muscles for energy. Whether carbohydrates are in the form of starches, in vegetables and grains, sucrose, fructose or lactose, carbohydrates are digested and ultimately changed to glucose. The body uses this glucose in the blood for energy. Most glucose is stored as glycogen in the liver and muscles. During exercise glycogen is broken down in the muscles and provides energy. Usually there is enough glycogen in muscles to provide fuel for 90—120 minutes exercise.

Do athletes need extra protein or protein supplements to build muscles ?

No. muscles develop from training and exercise. A certain amount of protein is needed  to help build the muscles but a nutritious, balanced diet that includes two or three servings from the meet/bean/egg group, and two to three servings of dairy ,daily , will supply all of the protein that the muscles need.

What should an athlete eat before, during and after exercise ?

The most important thing is to concentrate on eating a nutritious, balanced diet every day. This provides plenty of energy to grow and exercise.

Give us some tips about eating before, during and after exercise.

Before: have high carbohydrate foods like bananas, bagles or fruit juices. These foods are broken down quickly and provide glucose to the muscles.

During: Perspiration and exertion deplete the body of fluids necessary for an optimal performance and lead to dehydration. It is important to drink plenty of cool water, at least  half cup of water every 20 minutes of exercise.

After: If the exercise was strenuous and lasted a long time, glycogen stores may need refueling. Consuming foods and beverages high in carbohydrates right after exercise will replenish glycogen stores if they are low after exercising. No matter the intensity of the exercise, it’s important to drink plenty of water and eat a nutritious, balanced meal that has lots of carbohydrate rich foods such as grains, pastas, potatoes, vegetables and fruits.