Athletes diet menu has to be a wholesome one, with equal amount of essential nutrients. Read on to find out more about this.
It is a common knowledge that the better your activity levels, the better your metabolism would be and the fitter you would be. This is the general equation for commoners. But for those who indulge in a great deal of physical activity, it is more about getting more energy and eating less. This reminds me of athletes, who toil hard in the gymnasium or their training area. They cannot afford to have heavy and those really filling meals. But they cannot compromise on the essential nutrients and the energy which they need to have at their optimum. Striking a balance between all the essential nutrients and carbohydrates, especially then becomes a tight rope walk. In case you are interested in athletes diet menu, well, here is something you might find useful!

Nutritional and Healthy Menu for Runners and Athletes

It goes without saying that for athletes and runners, the diet has to be a balanced diet. The core of fitness and nutrition for this breed is the same all across the globe.

Essential Intake
Drinking Water
Focus on complex carbohydrates
Protein intake ranging from moderate to high
High or Moderate fiber
Other essential nutrients - vitamins and minerals.
Of course the diet is not restricted to just these. This is the fundamental aspect of an athletes diet. Now there are different aspects of the activity levels and corresponding energy required when it comes to athletes.

Diet for that Explosive Strength
Sustained energy is not needed for sprinters, triathlon athletes and jumpers. They need not have and rack their brains about prolonged and slow - digesting carbohydrates. So athletes who are into explosive activity need it at the same moment, right there right now. In that case, in a proper diet for athletes creatine-rich foods is perhaps a good idea. It immediately boosts the storehouse of instant energy in the muscle.

Diet Menu for Recovery
Recovery time after exercising is very crucial. Nutrition for athletes should be chalked out keeping this factor in mind too. Eating within two hours is crucial for an athlete to recover his or her muscles and restore glycogen. Better still is eating within first 30 minutes. Protein and carbohydrates in the correct balance have to be consumed for this by the athlete. The ratio is something like 3:1 carb to protein meal. 30 - 60 grams of high quality complex carbohydrates and 10 - 30 grams of protein, ideally whey isolate is perfect for ensuring a speedy recovery of the muscles in an athletes diet menu.

Sample Athlete's Menu

Here is a sample menu for an athlete which will give you a fair idea of how healthy diet for athletes is like.

Breakfast
1 orange
1 boiled egg
1 oz / 30 g wholemeal bread
2 tsp low-fat spread
Lunch
3 oz / 90 g tuna fish
Salad of lettuce, onions and 1 tomato
2 celery sticks
1 oz / 30 g beetroot
2 tsp salad cream
2 crispbreads
1 apple
Dinner
3 oz / 90g chicken without skin cook in casserole
3 oz / 90 g carrots
4 oz / 120 g onions
2 oz / 60 g parsnips
3 oz / 90 g turnips
3 oz / 90 g jacket potato
4 oz / 120 g cooked green vegetable
1 pear
This was a generic menu for an athletes diet menu.

All in all, it needs a conscious effort to chalk out a diet as per the activity requirements of an athlete. It is best managed by an athlete himself. Nevertheless coming up is a brief description of what athletes diet should be and nutrition for the athlete.
65% complex carbohydrates including vegetables, fruits, and grains either raw, cooked at low heat.
10 to 15% fat from vegetables.
10% protein through meats or fish or fowl or lamb.
Tofu too is a good source of protein.
Vitamins and minerals and oxygen enhancing nutrients, which include a formula containing potassium, magnesium, alpha ketoglutarate, inosine, malic acid, ferulic acid, trimethylglycine, and coenzyme Q10, probably before a sports event.
Vitamin C with bioflavonoids.
Calcium / magnesium - 600 mg calcium and 400 mg magnesium.
Zinc and vitamin A in quantity - 30 mg per day.
Finally, an athletes diet menu will need to have omega 3 fish oil capsules, 2 per day. This will also be a part of athletes diet to lose weight.

Last, but not the least, avoiding processed food, having fruits, nuts and vegetables in every meal of the day is crucial in athletes diet menu. Most importantly, keep your mind relaxed and in control. A sound mind will automatically help maintain good health!