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Diet and Nutrition Tips for Athletes



Athletes who take part in rigorous events need to follow a special diet and nutrition tips than others. They need a good amount of energy to consume for a better performance and speedy recovery afterwards. Endurance athletes should follow a well-balanced diet plans and stick to it for it is a must for them. Some of the basic tips for them are here:-

3000 calories – Know the difference

A normal man needs up to 1800 calories a day. This is not true for sportsmen; they need up to 3000 calories indeed. It is needed for his best performance. So, if you are a player, know the difference.

Make relation with Carbohydrates

Carbohydrates are the major source of energy which athletes need. Taking in a right amount of it makes sure that you have enough fuel to use for your career training. Doctors recommend taking at least 70% of extra calories two to three days before your performance time. It is specially recommended for athletes participating in endurance events.

Water Intake Regularly

To support the electrolyte balance, players must stay hydrated. Keep a bottle of water with you everywhere and shun the possibilities of dehydration.

Fats – Best Athlete Helpers

Fats are athlete helpers. They work for you to meet the excessive energy demands. Use of Trans and saturated fatty acids via diet or supplements is required for all the men involve in physical activities

Eat without restriction of choices

For an athlete it is not good to become a choosy person to while eating. Try a variety and include a good range of fruits, dairy products, whole grains, vegetables, nuts and so on.


Proteins give strength and help your body to gain weight; but behold, an excessive amount of it results in dehydration bad for the sportsmen.


Sweets are drastic for your body. It increases the blood glucose level imbalances which causes exhaustion and affects your performance. Stay away anything made from sugar, not even sugary drinks.

Say bye-bye to caffeine

Caffeine is directly related to bad performance, so if you want to mar your career carry on with it, and otherwise stop using it. It could even claim your health if you use it regularly.

Take the vita-mineral support

Maintain your potassium level with the help of certain fruits and vegetables like bananas, potatoes and oranges etc. Have iron to protect you from fatigue and calcium to make sure your bones are not weak. You need 10 to 15 milligrams of iron on daily basis.

Pre-Sports Meal

Instead of eating a lot and become inactive, ideal meals before the start of your challenge should be brief and easy to digest. It must not exceed from 500 to 1000 calories. Take in fruit or yogurt, raw vegetables just an hour before your competition starts.

Above explained all Diet and Nutrition Tips for Athletes is based on research and other diets are available before follow please consult experts.

1 Comment

1 Comment

  1. Sakif Raihan

    May 16, 2020 at 8:35 pm

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