 Nutrition is fundamental for both whether you are a world class athlete or an exercise enthusiast. A varied, moderate, and balanced eating program that provides your body with the right amount of nutrients and energy is very important for achieving and maintaining strength, flexibility, and endurance.
The best eating plan for athletes does not differ much from a regular, balanced diet. It must include enough fluids and plenty of low-fat, high carbohydrate foods. All these will provide energy and replenish the fuel and fluids used during physical activity. Athletes have to pay careful attention to their nutrition needs before, during, and after exercise.
One of the main sources of energy for working muscles is carbohydrates. That's why foods that contain carbohydrates should comprise at least 60% of the calories in an athlete's eating plan. You should eat grains, breads, pastas, fruits, vegetables, and fruit juices. These foods are high in carbohydrate and low in fat. Muscles replenish stored carbohydrates most efficiently within the first two hours following exercise.
That’s why athletes should eat or drink 200 to 400 carbohydrate calories as soon as tolerable after exercise, and then again two hours later.
200 to 400 Calorie Suggestions:
- Two pieces of fruit, like a banana and orange or apple;
- 12 ounce fruit juice cocktail, such as cranberry, or fruit juice like orange or grapefruit;
- 1 ounce of cereal with ½ cup skim milk and ½ sliced banana;
- 1 cup of grapes and 1 bagel;
- 1 blueberry, bran, or cranberry low-fat muffin with a cup of skim milk;
- 1 bowl low-fat vegetable soup with 1 pita.
 Following refreshing drinks will help to replenish carbohydrates and fluids after exercise:
1. 1 cup cranberry juice and ½ cup lemonade
2. 1 ½ cup raspberry cranberry drink and ¾ cup lemonade
Pour into a large glass filled with ice and garnish with a lemon slice.
Recommended Fluid Intake for Athletes
- 2 cups in 2 hours before activity
- 2 ½ cups in 10-15 minutes before activity
- ½ - ¾ cup every 15 minutes during activity
- 2 cups for every pound lost after activity
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