It’s a common misconception that athletes are simply ‘gifted’. People tend to overlook the years of practice, training and self-discipline it takes for athletes to become a master of their craft. Proper nutrition is not only essential for athletes needs in order to reach their peak performance, but can also help reduce the risk of injury.

Even though an athlete might recognize the importance of proper nutrition, there may be confusion as to what it should include. Not anymore—here’s how you too can eat like a champion:

Pack in the Protein
Everyone knows good protein intake is important for maintaining and building muscle. The amount of protein needed varies from athlete to athlete. For example, a bodybuilder will have a greater daily intake of protein than a marathon runner. When it comes to sources of protein, lean proteins, such as: chicken, turkey, fish and other seafood are best. Other good sources include: milk, eggs, soy, tofu and a variety of nuts. Protein shakes are also a great way to supplement your daily intake.

Not All Carbs are Created Equally
When it comes to proper nutrition, the word ‘carb’ is usually considered a ‘dirty word’. Unfairly, all carbs have been lumped together, but carbohydrates are the ultimate source of energy for your muscles and are necessary and provide the needed fuel to get through your workout. The task is finding foods that only give you good carbohydrates. Excellent sources of good carbs include: whole grain breads, cereals, pastas and oatmeal. Sports energy drinks can also give you the correct amount of carbs during a workout.

The Skinny on Fats
Fat can be your friend. Like carbs, there are good and bad types of fats. A low-fat diet is highly discouraged and can actually hinder athletes’ workouts and performance. Athletes should focus on both mono and poly-unsaturated fats in their diet. These types of fats can be found in vegetables, oils, nuts and fish. Saturated and trans fats, commonly found in baked and fried foods, should be avoided as much as possible and make up for less than 1% of your daily food intake.

Balance and Hydration are Key
Aside from being consumed throughout the day, fluids can help keep you hydrated and energized before, during and after a workout. A healthy balance between your protein, carbs and fats can help you perform at the best level possible. Like finding your optimal workout, it takes time to find the right meal plan, but if you’re willing to go the extra mile, it’s totally worth it.

From
Livestrong Online