Athlete Nutrition: 5 Tips to Fuel Your Performance

As an athlete, or even just someone who is active, it’s important to make sure you are properly fueling your body. Athlete nutrition should be tailored to the individual and their goals. Whether you’re a professional athlete or an amateur looking to improve your performance, these five tips should be taken into account when considering what you eat.

1. Eat Enough Calories

The first thing athletes need to do is make sure they are getting enough calories for their level of activity. Eating too little can interfere with recovery and hinder performance gains, while eating too much can lead to extra weight gain, which can also have a negative effect on performance. A good starting point would be to track your daily calorie intake and adjust from there depending on how you feel and how your performance improves (or doesn’t) over time.

2. Stay hydrated

Staying hydrated may seem like common sense, but it’s often overlooked when discussing nutrition for athletes. Proper hydration helps regulate body temperature during exercise, aids in the digestion of food, assists in the proper absorption of nutrients, and prevents muscle cramps – all of which help keep any type of athlete performing at peak levels day in and day out. It’s also important to replenish electrolytes lost during exercise, so aim for low-sugar sports drinks or natural foods such as bananas or oranges whenever possible!

3. Get enough protein

Protein is essential for building muscle mass, which leads directly to improved performance in most sports, from running to weightlifting or anything else that requires explosive power or bursts of energy throughout the day – something all active people should consider, whatever their sport! Aim for 1-1.5g/kg of bodyweight per day, consisting mainly of lean animal proteins such as chicken breasts, fish fillets, turkey mince, etc., as well as plant proteins such as nuts & seeds, tofu & tempeh, etc. for vegan/vegetarian diets.

4. Don’t overdo the carbs

Carbohydrates provide fast energy, but if eaten in excess can lead to weight gain as they are more easily converted into fat stores than other macronutrients such as protein or fats – something that is particularly important for endurance athletes who need to stay lean but still have efficient energy! Try not to focus solely on carbohydrates post-workout, but instead opt for a balanced meal that includes some carbohydrates paired with quality protein sources such as eggs/tuna/tofu plus leafy greens & healthy fats such as avocado/nuts/seeds etc. This way you get both the immediate energy you need as well as long lasting, sustained energy for the rest of the day without the spikes & crashes caused by too much simple carbohydrate consumption alone!

5. Allow cheat days

For those following a strict diet plan, it’s important not only physically, but also psychologically – especially at times when motivation may be waning – to allow yourself the occasional cheat day! Think pizza night after a hard week of training, or ice-cream sundaes on a Sunday; this way the cravings don’t become overwhelming and you can still enjoy life’s little pleasures here & there without feeling guilty later on – something every active person needs if they want to achieve sustainable success over time!

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Isabel Miller is the prime contributor at She graduated from the University of San Carlos in 2015.