Looking for information on athletes diet? Training and conditioning is as important as a sensible diet if you want to become an elite athlete. The following article provides information on athletes dietary requirements. Read on to know athletes diet before competition...
An athlete may achieve peak performance with the help of special training and by eating a variety of healthy and nutritious foods. The energy required by athletes to perform well, is derived mainly from the amount of carbohydrates stored in the body. Regular, strenuous exercises increase the athlete's need for protein. Proteins will make the cells stronger. A high protein diet or a high carb diet can be recommended as athletes diet. Fats also provide fuel to the body. There is no fixed athletes diet as such. In fact, the diet should contain variety of food items, belonging to all types of foods. Actually, each and every nutrient should be present in proper proportion in an athletes diet. A balanced diet for athletes should be designed, making use of the following tips.

Athletes Dietary Needs

Carbohydrates
An athlete needs to eat a variety of high-quality foods throughout the day. Water is also considered as a critical nutrient for athletes because dehydration (deficiency of water) can cause muscle cramping and fatigue. A wrongly designed diet can hamper the performance of the athlete. In the early stages of moderate exercise, 40 to 50 % of the energy required is normally obtained from carbohydrates. Carbohydrates offer more energy per unit of oxygen consumed than fats. In long duration events, scarcity of oxygen can be experienced. So it is necessary that the athlete uses the energy source that requires the least amount of oxygen per kilocalorie produced. Along with the increase in work intensity, more carbohydrates will be utilized by the body. Therefore an athlete needs to know the proper sources of carbohydrates.

Spaghetti, potatoes, whole wheat pasta, beans, lasagna, cereals and other grain products, various fruits, milk, honey and sugar are the main sources of carbohydrates. Carbohydrates are broken down to glucose during the process of digestion and stored in the muscles as glycogen. When an athlete exercises, the glycogen is converted back to glucose and is used for energy. Therefore, the point to be taken into consideration while designing athletes diet before competition is that the ability to sustain prolonged vigorous exercise is directly related to initial levels of muscle glycogen. The amount of carbohydrate stored by the body in the muscles and liver is enough to supply the needed energy when the event lasts for less than 90 minutes. Athlete nutrition guidelines suggest that if the event requires strenuous work for more than 90 minutes, a high-carbohydrate diet should be followed for two to three days before the event. Long distance runners, cyclists, swimmers, etc. usually follow a pre-competition high carb diet where 70 % of the calories come from carbohydrates. But it should be noted that following a high-carbohydrate diet constantly is not good for health. This forces the body to use only carbohydrates for energy and not the fatty acids from fats. High carb diet may result in water retention, causing stiffness in the muscles and sluggishness early in the event. A three-day regimen can help minimize this side-effect. For continuous activities of three to four hours, athletes may take carbohydrates during the event, in the form of carbohydrate solutions (6 to 8 percent glucose solution). Other electrolytes can be taken after the event.

Fats
After carbohydrates, fats provide the necessary energy to your body. If carbohydrates provide about 50-60% of energy, fats should provide about 25-30% of energy. Unsaturated fat can be obtained from nuts. Fish is also a good source of fat. A healthy diet for athletes should contain fats and carbohydrates in proper proportion.

Proteins
Proteins may provide 15-20% of total calories. Fish, poultry, meat, eggs, dairy, nuts and seeds, when included in diet can offer the required energy to an athlete. Lean cuts of meat are recommended in athletes diet. There should be a varied combination of carbohydrates, protein and fat in each meal. Athletes diet may vary depending upon the style of exercise. Vegetarian athletes diet may include fruits and vegetables rich in protein. Beans and legumes, nuts, cheese and other dairy products should also be part of a vegetarian diet for athletes. Protein powder may be taken as a dietary supplement.

Vitamins and Minerals
Calcium and iron are the minerals which are mainly required for healthy bones and uninterrupted energy supply. To minimize the effect of free radicals on the cells, athletes need to take vitamins which act as antioxidants, for example, vitamin A, C, E. Actually, all the vitamins and minerals should be present in athletes diet, as every vitamin and mineral plays an important role in maintaining the health of the body.

Remember, eating sugar or honey just before a sports event should be avoided as it takes about 30 minutes for the sugar to enter into the blood stream. This may also cause dehydration as water is required to absorb the sugar into the cells. Moreover, sugar eaten before an event may affect the performance because it triggers a rapid increase in the insulin level, leading to a sharp drop in blood sugar level, in about 30 minutes. Exercising with low blood sugar level can lead to fatigue, nausea and dehydration. Experts suggest that an athlete should start any event after hydrating the body properly and may replace as much lost fluid as possible by drinking chilled liquids at frequent intervals during the sports event. Chilled fluids are recommended because they are absorbed faster and help lower the body temperature.

Athletes diet menu can be designed using the above tips. Along with vigorous training, following a healthy diet, avoiding junk food, starting the day with a good breakfast, maintaining the timings of meals, maintaining regularity in sleep patterns, avoiding caffeine, tobacco, alcohol and drugs is necessary for an athlete.