Healthy Diet for an Athlete – Part One

Some athletes can be the best at their sport, have the highest record in the world but some are not always eating the way they should. It is hard to train and also take care of what you eat and look after your body but this is a list of what swimmers, football, basketball, volleyball, rugby, tennis players and track & field athletes should be eating during training and competitions.

Livestrong.com says that volleyball players need an adequate amount of carbohydrates and protein because they are the muscles’ primary source of energy. According to the President’s Council on Physical Fitness and Sports (PCPFS), athletes need about 5 to 7 g of carbohydrates per kg of body weight and 1.2 to 1.7 g of protein per kg of body weight. Fruits, vegetables, whole grains, low-fat dairy products and lean proteins are the healthiest source of calories, carbohydrates and protein because they are packed with essential nutrients and are naturally low in fat.

Volleyball players should limit foods high in saturated and trans fats, added sugar and cholesterol. This includes fatty meats, deep-fried foods, processed or fast foods, sweets and pastries. These foods contribute to heart disease, diabetes and weight gain when consumed in excess.

Football players usually spend a lot of time running around and being active due to the sport being so demanding. This means that players really need to stock up on carbohydrates, fats, proteins, vitamins, minerals, and fluids. Some foods that are good for this are spaghetti, potatoes, lasagna, unsweetened cereal, rice, baked beans, peas, lentils, sweet corn, other grain products, fruits, milk, honey and sugar. The following foods are suggested by Strikers United on nutrition for players.  

There are a selection of things to eat when training, here are some foods you should be eating for breakfast lunch and dinner. Suggested breakfasts to have are a balance of hearty foods and healthy foods so the following are great for you. Bagels, raisin bran, oatmeal, bran muffin, breads, yogurt, toast, baked beans, apples, oranges, fruits, fruit bars, fig newton’s, fruit (fresh or dried), raisins, banana and vegetable juice, water or milk.

Lunch is a similar meal so the basic foods to have eat are a sandwich, a cup of stock soup, bagels, apple, orange, fruit, fruit bars, fig newton’s, fruit (fresh or dried), raisins, banana, apple, cheese and crackers, pretzels, saltines and vegetable juice, water, milk shake or just plain milk. And the best things for dinner are pasta, potatoes, vegetables, grains, fruits and plenty of fluids in order to stock up on carbs and stay hydrated.

On top of that, players need to always keep hydrated, having at 2 liters of water a day is not really going to cut it but it is a great place to start. Many places recommend having at least 3 liters a day and having the additional water during practices. Carbonated, high sugar and caffeinated beverages should be avoided during the season and are only recommended during the weekend. Water is the drink of choice and the eating foods high in water content for snacks is always a good help.

Megan Black