Whether it's playing football, swimming or jogging, athletes need to eat a nutritious, balanced diet to fuel their body. Good nutrition, like any sporting event, has basic ground rules. Following these rules and getting plenty of practice will help athletes feel great and score those winning points!

What diet is best for athletes?

It’s important that an athlete’s diet provides the right amount of energy, the 50-plus nutrients the body needs and adequate water. No single food or supplement can do this. A variety of foods are needed every day.

All athletes need a diet that provides enough energy in the form of carbohydrates and fats as well as essential protein, vitamins and minerals. Health and nutrition professionals recommend that 55-60% of the calories in our diet come from carbohydrate, no more than 30% from fat and the remaining 10-15% from protein. While the exact percentages may vary slightly for some athletes based on their sport or training program, these guidelines will promote health and serve as the basis for a diet that will maximize performance.

Competitive athletes, sedentary individuals and people who exercise for health and fitness all need the same nutrients. However, because of the intensity of their sport or training program, some athletes have higher calorie and fluid requirements. Eating a variety of foods to meet increased calorie needs helps to ensure that the athletes diet contains appropriate amounts of carbohydrate, protein, vitamins and minerals.

This translates into eating - grains, vegetables, fruits, beans, lean meats, and low fat dairy products. The base of the diet should come from carbohydrates. Fluids, especially water, are also important to the winning combination. Dehydration can stop even the finest athlete from playing his or her best game.

What are electrolytes?

Electrolytes are nutrients that affect fluid balance in the body and are necessary for our nerves and muscles to function. Sodium and potassium are the two electrolytes most often added to sports drinks. Generally, electrolyte replacement is not needed during short bursts of exercise since sweat is approximately 99% water and less than 1% electrolytes. Water, in combination with a well-balanced diet, will restore normal fluid and electrolyte levels in the body. However, replacing electrolytes may be beneficial during continuous activity of longer than 2 hours, especially in a hot environment.

What do muscles use for energy during exercise?

Most activities use a combination of fat and carbohydrate as energy sources. How hard and how long you work out, your level of fitness and your diet will affect the type of fuel your body uses. For short-term high-intensity activities like sprinting, athletes rely mostly on carbohydrate for energy. During low-intensity exercises like walking, the body uses more fat for energy.

What should an athlete eat before, during and after exercise?

The most important thing is to concentrate on eating a nutritious, balanced diet every day. This provides plenty of energy to grow and exercise. Here are a few tips about eating before, during and after exercise.

Before

• Have some high carbohydrate foods like bananas, bagels or fruit juices. These foods are broken down quickly and provide glucose to the muscles.
• The timing of this meal depends on athletes' preference for eating before exercise, but researchers have found that eating something from 1 to 4 hours before exercise helps keep plenty of blood glucose available for working muscles.
• It is also critical to drink plenty of cool water before exercise to keep muscles hydrated.

During

• Perspiration and exertion deplete the body of fluids necessary for an optimal performance and lead to dehydration. It is important to drink plenty of cool water, at least a half a cup of water every 20 minutes of exercise.
• Usually there is no need to worry about replacing carbohydrates unless the exercise lasts over 90 minutes and is hard and continuous.

After

• If the exercise was strenuous and lasted a long time, glycogen stores may need refueling. Consuming foods and beverages high in carbohydrates right after exercise will replenish glycogen stores if they are low after exercising.
• No matter the intensity of the exercise, it's important to drink plenty of water and eat a nutritious, balanced meal that has lots of carbohydrate rich foods such as grains, pastas, potatoes, vegetables and fruits.