Healthy Eating for Sports

Competing in a sport at any age can be quite a difficult task, considering that athletic competition requires immense physical effort and can wear down a person's body. That's why it is so essential for those involved in such strenuous activity follow recommended guidelines for healthy eating in sports--so that they may replenish lost nutrients and keep themselves biologically fit.

Breakfast

The President's Council on Physical Fitness recommends that athletes eat a healthy breakfast daily. Among their recommended foods include cereal with fruit and low-fat milk, whole-wheat toast with peanut butter, and yogurt with fruit.

Calories

Athletes, especially younger ones, must also make sure that they're consuming enough calories to support their active lifestyles. According to Kidshealth.org, "teen athletes may need anywhere from 2,000 to 5,000 total calories per day to meet their energy needs."

Carbohydrates

Carbohydrates are found in things like pasta, breads and grains and are essential for fueling the body. According to Healthyeatingclub.com, "an athlete should aim to consume between 7 to 10g of carbohydrate per kilogram of body weight per day."

Protein

Protein also is an important element when it comes to healthy eating for sports. Again according to Healthyeatingclub.com, "plays a key role in post-exercise recovery and repair" and can be supplied by eating lean beef and lamb, fish, eggs, milk, nuts and chicken.

Liquids

Drinking plenty of liquids, particularly water, is also essential when it comes to healthy eating for sports, as sweat can lead to dehydration which can in turn adversely affect one's performance. According to Kidshealth.org, the amount of fluid consumed in a day "depends on the individual's age, size, level of physical activity and environmental temperature" and that "experts recommend that athletes drink before and after exercise as well as every 15 to 20 minutes during exercise."

Consult Experts

While these are general suggestions provided by experts in the field, it is not to be considered medical advice. Athletes should consult doctors or other health experts regarding the establishment of a healthy diet before beginning any physical fitness training program.