Athletes need a lot of energy in order to compete and train. This results in the need for diets that can meet these demands.

The foods that are eaten by athletes have a direct effect on how successful an athlete is in their sport. Most experts agree that the diet of a finely tuned athlete should consist of mainly of foods that contain carbohydrates. In fact, approximately 65 percent of an athlete’s diet should be carbohydrate-based.

Carbohydrates

Most people would do well to consume 500 to 600 grams of carbohydrates per day. A formula that can be used to determine the exact amount of carbohydrate intake that an athlete should have is denoted as 3.6 grams of carbohydrates multiplied by body weight. This equation will help an athlete to determine how many grams of carbohydrates should be consumed each day. The reason carbohydrates play such an important role in the athlete’s diet lies in the energy producing power that is found in carbohydrates. Carbohydrates produce short term energy bursts that can help raise an athlete to the next level during training sessions and during actual competition.

Proteins and Fats

Proteins and fats are next on the list of dietary musts for the athlete. Ten to 15 percent of an athlete’s diet should be made up of fats while another 10 percent should be made up of proteins. However, fats from greasy foods should be avoided as fats that are found in vegetables are preferred. Most athletes should consume 0.8 grams of protein for every pound that they weigh. This means that the 140 pound athlete would consume roughly 110 grams of protein per day while a 200 pound athlete would need about 150 grams per day. Proteins help to build muscle tissue and are required by athletes who engage in strength training activities more so than cardiovascular work.

Hydration

It is important to keep the body hydrated during and after activity. To ensure hydration, athletes should drink two cups of water prior to activity, six ounces of water every 15 minutes during activity, and 16 ounces of water after a workout. This will provide a higher level of performance for athletes.