Timothy Sexton is an award-winning author who started writing in 1994. He has written on topics ranging from politics and golf to nutrition and travel, and his work appears online for Zappos.com, Disaboom and MOJO, among others. He has also done work for "Sherlock Holmes and Philosophy." He holds a Bachelor of Arts in English from the University of West Florida.
Everyone can benefit from eating a nutritious diet, but for athletes, it is even more important. Athletes cannot perform up to their potentials if they do not take nutrition seriously. Making the situation even more complex is that not every sport or athletic activity requires the same nutritional benefit. Nevertheless, every athlete can benefit from following basic information relating to sports and nutrition.
Protein
Athletes should eat two to three servings of protein-rich foods every day. Those who need protein the most are athletes who engage in endurance sports and those who require intense exercise training. Teenage athletes require protein to fulfill their needs for muscular development and growth. Athletes who are just beginning to train also need extra protein to help build the muscle strength they lack.
Unrefined Grains
Unrefined grains such as whole-wheat bread and brown rice are terrific sources for carbohydrates, fiber and several B vitamins. These grains help reduce muscle fatigue and actually serve to fuel the muscles. A common misconception is that the carbohydrates in grains are fattening, but as long as you avoid things like butter, mayonnaise and gravy there is no reason to gain weight from eating unrefined grains.
Best Times To Eat
For an early morning event such as a track event or swim meet, a high-carb dinner the night before is recommended along with extra water. On the morning of the event, a low-calorie breakfast is suitable about 2 hours before the event. An afternoon sports activity allows room for a big high-carb diet in the morning and a light brunch eaten early enough to allow digestion. For all-day events like a marathon or endurance bike race, consume carbohydrate-rich meals 2 days before the event and fruits and vegetables for breakfast on the day of the activity.
Cramping
Many athletes routinely cramp up when exercising, usually related to dehydration. In order to avoid cramping, drink plenty of fluids before, during and after exercising. Another culprit may be lack of potassium, so be sure to eat foods rich in potassium like bananas. Because many athletes are trained to cut down on sodium, cramping may be related to the development of a sodium imbalance. Consuming sports drinks that contain a large amount of sodium can usually correct this problem.
