Not all calories are created equal for athletes. Nutrition for athletes is not just about eating more – it’s about eating smart. While calories from nutrient-dense foods can help provide energy for sports, eating the wrong calories from junk food can worsen performance.
Athletes require adequate calories to fuel their energy and health. The mix of nutrients and timing of eating meals and snacks are both important.
Why does nutrition for athletes matter?
Think of your body as a high-performance machine. Just like a car needs quality fuel to run efficiently, your body needs the right nutrients to power through workouts, recover quickly and stay injury-free.
During exercise, your muscles can use up to 50 times more energy than at rest. Your brain, heart, lungs and blood vessels also ramp up their activity, demanding more oxygen and nutrients to keep everything running smoothly.
Without proper nutrition, you risk fatigue, low energy levels, poor performance and slower recovery. If you notice any of these issues or are often injured, make an appointment with a sports medicine specialist. They may refer you to a registered dietitian to review your diet for any necessary improvements.
Macronutrients
Carbohydrates
Healthy carbohydrates are important to replace the muscle sugar (glycogen) used during sports. If replenished regularly throughout the day, athletes will have a good glycogen storage to improve athletic performance.
Fuel sources of healthy carbs include:
- Whole grains (brown rice, oats, quinoa)
- Fruits and vegetables
- Legumes
- Dairy products like yogurt and kefir
Protein
Lean proteins are important because they help repair the muscle tissue used during intense activity. They also promote muscle growth, leading to more muscle mass overall. This results in improved strength, which can lead to better performance.
Examples of lean proteins include:
- Chicken, turkey, fish
- Eggs
- Soy products
- Legumes and nuts
Fats
In addition to carbohydrates and protein, healthy fats are important. They are essential for hormone production and absorbing fat-soluble vitamins. But be careful – meals with fats can weigh you down if eaten just before a workout.
Healthy fats include:
- Olive oil
- Avocados
- Nuts and seeds
- Fatty fish like salmon (rich in omega-3s)
Don’t forget about hydration
Drinking plenty of water is crucial for regulating body temperature, transporting nutrients and preventing cramps. Dehydration can zap your strength and endurance. Athletes should:
- Drink water consistently throughout the day
- Rehydrate after workouts
- Consider electrolyte or sports drinks for long-duration or high-intensity sessions
When to fuel
Timing is everything. Eating both before and after exercise is essential to both performing at your best but also your body’s recovery.
Before a workout
Fueling up before exercise ensures you have the energy to perform at your best. Aim to eat one to three hours before your workout. Good options include:
- Oatmeal with fruit and low-fat milk
- A banana with peanut butter
- A fruit-and-yogurt smoothie
- Trail mix with raisins and almonds
Avoid heavy meals right before training, as digestion competes with blood flow to your muscles.
After a workout
Post-exercise nutrition is all about recovery. Within an hour of finishing, eat a mix of protein and carbs to:
- Replenish glycogen stores
- Repair muscle tissue
- Reduce soreness
Try:
- Grilled chicken with sweet potatoes
- A protein shake with fruit
- Greek yogurt with granola
Specialized diets for athletes
Some athletes may opt to follow specific diets. Not all diets are created equal, and it’s important to maintain a balanced diet to ensure you get the necessary vitamins and minerals your body requires. Some of the most popular ones include:
- Mediterranean diet: Rich in fruits, vegetables, whole grains and healthy fats. Great for overall health and endurance.
- Flexitarian diet: Mostly plant-based but includes moderate animal products. Supports muscle recovery and reduces inflammation.
- DASH diet: Designed to lower blood pressure, but also supports athletic performance through balanced nutrition.
- Paleo diet: Focuses on whole foods and lean proteins. Good for muscle gain.
- Nordic diet: Emphasizes seasonal produce, whole grains and fatty fish. Ideal for endurance athletes.
Meal ideas for athletes
Nutrition for athletes may look different from that of those who aren’t putting in the same amount or intensity of physical activity. Try these five snacks or “mini meals” for recovery:
- Dried fruit, nuts and dry cereal
- Greek yogurt with fruit and granola
- Glass of skim milk and fresh fruit
- Whole-grain toast and a scrambled egg
- Whole-grain crackers with hummus and veggies
For a full meal, try these options:
- Whole-grain toast, eggs and fruit
- Oatmeal with added nut butter, apples, raisins and a glass of milk
- Stir fry with rice, chicken and vegetables
- Bran muffin and a smoothie made with banana, berries and powdered milk
- Wrap with black beans, grated cheese, peppers, corn, salsa and avocado
How we can help
Nutrition for athletes isn’t about perfection – it’s about consistency and personalization. What works for a marathon runner may not suit a powerlifter. The key is to listen to your body, fuel it with nutrient-dense foods and stay hydrated.
Whether you’re training for a race or just trying to feel better during workouts, smart nutrition can elevate your performance and help you reach your goals. Make an appointment with a sports medicine provider to discuss any issues. They may refer you to a registered dietitian to review ways to alter your diet and improve performance.
Learn about the orthopedic and sports medicine services we offer at Mercy Health.
