Proper nutrition is essential for supporting an athlete's general health and can help to enhance performance. Athletes have different dietary needs than the general public, and often require more calories and macronutrients to maintain strength and perform at their optimum level. As a competitive athlete, the foundation of improved performance is a diet rich in nutritious foods.

That said, nutrition can be complicated and athletes are busy people! Thankfully, even if all you do is focus on macronutrients, you're well on your way to peak performance. 

Protein

Eating enough protein each day is essential for our overall health. Protein becomes important the more active that we are, as this macronutrient helps athletes by repairing and strengthening muscle tissue. It can also boost satiety and our metabolism which is good to keep in mind for athletes that are working to keep a lean figure for their sport.

Related: 3 Grab-and-Go Protein Drinks for Athletes

High-quality proteins contain all of the essential amino acids and are abundant in branched-chain amino acids (BCAAs). Amino acids are the main building blocks of our skin, tissues, muscles, and organs. A BCAA called Leucine is what helps to promote muscle growth and repair after exercise. It is essential to consume enough protein each day, otherwise the body will break down our muscles to obtain the amino acids needed to function.

Good sources of protein are:

• Chicken
• Salmon
• Eggs
• Almonds
• Beans

Tip: Protein shakes are an easy and convenient way to be sure you are hitting your protein goals. Both whey and soy proteins have been shown to effectively aid in muscle growth and recovery. 

Related: The Best Protein Shake for College Athletes

Carbohydrates

Carbohydrates are an important macronutrient for athletes, especially those in high-intensity sports, as it provides glucose, which helps to keep your energy high during intense exercise and training. Carbs often get a bad reputation as they are associated with weight gain and a variety of other health conditions and this is partly true as processed foods with a high sugar content usually are not filled with vitamins and minerals. However, a diet that includes nutrient-dense, fiber-rich foods are wonderful for athletes.

Good sources of carbohydrates are:

• Quinoa
• Oats
• Fruits and vegetables
• Granola
• Whole wheat bread
• Rice

Tip: Adding quinoa as a side dish or an ingredient in soups is an easy and quick way to increase your carbohydrate intake. Additionally, blending oats in your protein shake is another way to add carbohydrates to your diet and sustain your energy throughout the day.

Related: Cooking with the Crew: 20 Carb Sources to Fuel Your Game

Fats

Healthy fats are the main source of fuel for light-to-moderate intensity exercise, which is especially important for endurance-based sports. It is through dietary fats that we get our essential fatty acids (EFAs) that cannot be produced in the body. Because of how the body uses fat for fuel, athletes need to be mindful about how and when they consume foods high in fat. For instance, because fat takes longer to digest, break down, and convert into a usable form of energy, it is usually not ideal for an athlete to eat high-fat foods right before or during an intense exercise. 

Good sources of fats are:

• Avocado
• Olive Oil
• Nuts 
• Peanut butter
• Egg yolks

Tip: Nuts are a great source of healthy fats and are easy to store in your gym bag. It is also great to have on hand to stop you from going for unhealthy snacks like potato chips.

Related: Athlete's Guide to Eating Fats

A well-balanced, nutritious diet can improve your performance, but be mindful that each athlete is different and needs a dietary plan based on their specific needs. There's no single right or wrong way to eat as an athlete–find what works best for you!

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* Originally published on December 1, 2022, by Kelly Wick