Eating and drinking the right things, is crucial to the performance of an athlete. An athletic person typically needs a higher amount of carbohydrates, compared to a non-athletic individual. Carbohydrates are the body's most efficient energy source, which all active people (especially athletes) rely on. Without enough carbohydrates in their system, an athlete will tire out more quickly, and not feel as good as he or she should. If the sport or physical activity regiment requires a higher energy intake, an athlete can eat more from all the food groups, and may even have extra room for foods usually thought of as empty calorie treats (i.e.: desserts, soda, high sugar granola bars, etc). Another important part of nutrition for athletes is protein. Protein can be found in many foods, such as meat, poultry, fish, eggs and various milk products. However, it's important to note that protein intake alone, will not increase muscle mass. In order to increase muscle mass, an athlete will need to do strength training, along with their intakes of protein and carbs.
Besides carbohydrates and proteins, calcium and iron are also both essential for an athlete's nutrition. Calcium can be found in milk and milk products, some types of orange juice, and various vegetables. For athletes unable to drink milk or products containing milk, they can still get their calcium from supplements. Calcium is important for athletes, because it helps to strengthen bones and can help protect from certain serious health conditions, such as osteoporosis. As for Iron, you can find this in such food products as meat (especially red meats), poultry, fish, egg yolks, certain types of cereals, and various kinds of breads. Iron intake is good for athletes, because it helps the body avoid getting anemia, which causes a drastic loss of energy. Iron also is important, because it transports oxygen and manufactures hemoglobin, which is essential for good health and performance.
Finally, there should be fat included in the nutrition of an athlete. Some sources of fat are oils from plants, animal fats, salad dressings, and various desserts. Fat has many important roles, including protecting your body from trauma, helping to manufacture hormones, providing energy, and keeping your skin healthy. It's also worth mentioning, fats will generally make your food taste better, as well as help you feel more full between meals.
