The Best Foods and Nutrients for Optimal Athletic Performance
It’s no secret that athletes need to fuel their bodies with the right nutrients to maintain peak performance and energy levels, but athletes often find it difficult to decide what they should eat to support their training goals. The answer isn’t as straightforward as you might think.
Carbohydrates are your body’s best source of energy
Carbs are also considered a macro-nutrient because you need to consume them in relatively large amounts on a daily basis. They're found in grains, vegetables, fruits, beans, nuts and seeds. Carbs can provide more than half of your body's energy.
Protein is vital for maintaining lean muscle mass
Studies have shown that sufficient protein consumption can improve metabolism, as well as maintain a healthy weight. Athletes should aim to consume between 1.2 and 2 grams of protein per kilogram of body weight each day. Be careful not to overdo it on fats: Fats are important in keeping our bodies healthy—they’re necessary for cell development, hormone production, vitamin absorption, and much more—but they can quickly add up in your diet if you’re not careful.
Staying hydrated with water, electrolytes, and carbs
One of, if not THE most important parts of keeping your body in peak shape is staying hydrated. Humans are made up of at least 70% water, and that water must remain balanced within our bodies. When we sweat out a lot of water because we’re exercising, or when we’re particularly hot or cold, it can throw off our balance.
Eat breakfast, but not too much
To fuel yourself adequately, you need to eat within a couple of hours of waking up. But make sure to keep that breakfast light—you won’t be burning nearly as many calories as you will during your workouts, so there’s no need to go overboard. Something like a slice of whole-grain toast with peanut butter or whole-grain cereal topped with nonfat milk will do fine. One tip: Limit refined grains like white bread, which is low in fiber and relatively high in empty calories.
Drink snacks between meals
Snacking can be a great way to get in some extra calories when you’re on-the-go, but don’t confuse snacking with grazing. In order to maintain energy levels, it’s best to drink healthy snacks (such as smoothies) between meals instead of eating constantly throughout your day. This will keep you satiated enough that you won’t be tempted to overindulge later in the day.
Limit high glycemic index carbohydrates after training/practice/competition
When you get home from a tough training session, your body is in need of nutrients to help you recover. Consuming high glycemic index (GI) carbohydrates will spike insulin levels and contribute to muscle breakdown, not growth. Instead, consume lower GI carbs to replenish glycogen stores while keeping insulin levels in check.
Add supplements if needed
Depending on what your goals are, there are a few supplements that might be beneficial to you. Because of their popularity, it’s easy to see why these five supplements are good supplements to take: whey protein, creatine monohydrate, branched-chain amino acids (BCAAs), beta-alanine and vitamin D. Each of these has positive effects on performance or is necessary for optimal health. So if you’re an athlete in training, adding any of these supplements is a smart move.
Carbohydrates are your body’s best source of energy
Carbs are also considered a macro-nutrient because you need to consume them in relatively large amounts on a daily basis. They're found in grains, vegetables, fruits, beans, nuts and seeds. Carbs can provide more than half of your body's energy.
Protein is vital for maintaining lean muscle mass
Studies have shown that sufficient protein consumption can improve metabolism, as well as maintain a healthy weight. Athletes should aim to consume between 1.2 and 2 grams of protein per kilogram of body weight each day. Be careful not to overdo it on fats: Fats are important in keeping our bodies healthy—they’re necessary for cell development, hormone production, vitamin absorption, and much more—but they can quickly add up in your diet if you’re not careful.
Staying hydrated with water, electrolytes, and carbs
One of, if not THE most important parts of keeping your body in peak shape is staying hydrated. Humans are made up of at least 70% water, and that water must remain balanced within our bodies. When we sweat out a lot of water because we’re exercising, or when we’re particularly hot or cold, it can throw off our balance.
Eat breakfast, but not too much
To fuel yourself adequately, you need to eat within a couple of hours of waking up. But make sure to keep that breakfast light—you won’t be burning nearly as many calories as you will during your workouts, so there’s no need to go overboard. Something like a slice of whole-grain toast with peanut butter or whole-grain cereal topped with nonfat milk will do fine. One tip: Limit refined grains like white bread, which is low in fiber and relatively high in empty calories.
Drink snacks between meals
Snacking can be a great way to get in some extra calories when you’re on-the-go, but don’t confuse snacking with grazing. In order to maintain energy levels, it’s best to drink healthy snacks (such as smoothies) between meals instead of eating constantly throughout your day. This will keep you satiated enough that you won’t be tempted to overindulge later in the day.
Limit high glycemic index carbohydrates after training/practice/competition
When you get home from a tough training session, your body is in need of nutrients to help you recover. Consuming high glycemic index (GI) carbohydrates will spike insulin levels and contribute to muscle breakdown, not growth. Instead, consume lower GI carbs to replenish glycogen stores while keeping insulin levels in check.
Add supplements if needed
Depending on what your goals are, there are a few supplements that might be beneficial to you. Because of their popularity, it’s easy to see why these five supplements are good supplements to take: whey protein, creatine monohydrate, branched-chain amino acids (BCAAs), beta-alanine and vitamin D. Each of these has positive effects on performance or is necessary for optimal health. So if you’re an athlete in training, adding any of these supplements is a smart move.