Perfect Nutrition For Athletes

Good diet is need of athletes as it help to boost performance, make them active and mentally strong to face challenges and perform under pressure.

02 March 2023 2:39 PM
Average Reading Time: 5 Minutes
Perfect Nutrition For Athletes
Perfect Nutrition For Athletes

Sports is an event that everyone love to watch and it requires high levels of physical fitness. To be an athlete is not easy, because they have to play the games with full intensity and have to produce best outcomes. For fulfill the expectations of viewers athletes need to consume the right amount of food.

Following are some Impact Nutrition that consider as necessary in sports:


For Sportsmen, carbohydrates are the primary source of energy. They are full of glucose that help muscles to perform well in pressure situations. All the sports person should need to intake carbohydrates, such as whole grains, fruits, and vegetables, rather than products that contain sugar or soda.

To perform at the biggest stages in the world, it is important to take right amount of carbohydrates. The recommended quantity for a sportsman is between 6 to 10 grams/kg of body weight per day, depending on the intensity and duration of training. For example, for a 70 kilogram footballer who trains for 90 minutes a day should consume between 420 to 700 grams of carbohydrates.


Protein is an important component in growing and strengthen muscles. They are also essential in repairing muscle during a recovery process. Injuries are part of every player life and to recover from those injuries it is important to consume high-quality protein from different sources, such as lean meats, fish, eggs, and plant-based proteins like beans and tofu.

For footballers, physios usually suggest 1.2 to 1.7 grams of protein, per kilogram of body weight per day. For example, for a player who exercise 90 minutes in a day should consume between 84 to 119 grams of protein.


Fat is another important requirement of an athlete body. It helps to provide energy and support the absorption of vitamins and minerals. Every player should aim to consume healthy fats, such as those found in nuts, seeds, avocado, and fatty fish like salmon.

Every sportsman who train well in a day should intake between 20 – 35 percent of total daily calories. That means, a footballer who requires 2,500 calories should consume between 500 to 875 calories from fats per day.


Staying hydrated is crucial because dehydration can affect the performance of a sportsman especially during a game of high intensity. Dehydration can increase the chance of injury. Therefore, it is necessary to remain hydrated before, during, and after training and competition. To perform on the highest levels, it is important to drink enough water that save body from dehydration. Athletes usually take sports drinks that contain electrolyte supplements to recover the energy they waste during match in form of sweat.

Fruits and Vegetables

Fruits and vegetables are important for athletes as they contain all the essential vitamins, minerals, and fibers that is a basic need of body. Trainers and nutrition’s often recommend that athletes should consume at least 5-7 servings of fruits and vegetables in a day.

Good sources of fruits and vegetables include leafy greens, berries, citrus fruits, and sweet potatoes. All sports persons should need to add fruits and vegetables in their diet plan, as they are natural source to maintain vitamin level in a body.


In addition to carbohydrates, protein, fat, and fluids, athletes also need different micronutrients to support their health and help them to perform well. Some important micronutrients include:

Iron: Iron is essential for human body as it carries oxygen in the blood and is particularly important during exercise. Footballers should aim to consume iron-rich foods like lean red meat, poultry, fish, and beans.

Calcium: Calcium provide strength to bones that make athletes less injury prone. Every athlete should aim to consume foods that are rich in calcium such as dairy products and fortified cereals.

Vitamin D: Vitamin D is also good for bone health and help to build good immune system. Players who train and paly indoor sports where sunlight is limited may need to take a vitamin D supplements.

Vitamin B6: Vitamin B6 is essential for metabolism of proteins, carbohydrates and fats. As it help in the production of hemoglobin, which carries oxygen to the muscles. It is also effective in the healing muscle injury that occur during exercise. Athletes can intake Vitamin B6 through different supplements as it help them to boost performances.

Also Read: Impact Of Sleep On Mental Health

End Note

A well-balanced diet that is rich of fruits, green vegetables, carbohydrates, protein, and healthy fats is essential for athletes. Athletes have to be stay hydrated, and eat a good pre and post workout meals that are rich in minerals and protein. By following these tips, athletes can perform at their very best, quickly recover from injuries, and prolong their careers. Write For Us if you are athlete and these tips are helpful for you!