An athlete must always be at the top of his/her game. For this reason, it is important that an athlete pay attention to the nutrients consumed, hydration, sleep and the type of training that he undertakes.

Nutrition is the fuel for exercises, endurance and longevity. Without proper nutrition, an athlete can not have good endurance, strength and muscle repair. Also taking the right kind of food, knowing the difference between nutrient dense and calorie dense meals makes the difference in the fitness and overall health.

Here are the four dietary considerations to be made for an athlete – 

1. Ratio of macros – Carbohydrates, protein and fat are the macronutrients. Many performers count only calories which makes it a challenge to eat the right amount based on the activity levels.

All the three macronutrients provide calories and they are important for muscle building and endurance.

Insufficient intake of carbohydrates can lead to break down of muscles and depletion of glucose stored in the liver. This can affect the performance.

Hence it is important to eat the macros in the right ratio for maximum endurance.

• Right carbs at the right time

Carbohydrates are important for regulating blood glucose and glycogen levels in the muscle and prevent muscle fatigue. Carbs are also important to build stamina and prevent fatigue.

• However, type of carbs matter a lot especially in endurance sports. For an endurance athlete, complex carbohydrate loading 3-4 hours before an event helps to get sustained energy. This includes whole wheat, brown rice, quinoa, millets, beans, legumes, sweet potato etc.
• During an endurance activity, simple carbs 1-2 hours before the event is required to replenish the glycogen stores. This includes chocolate milk, curd with fruits, bananas, energy bars with nuts and fruits etc.

• Post workout meal

Many athletes are unaware of the type of food to be consumed post workout/endurance activity. Eating only carbs can help to replenish the glycogen stores in the liver and muscles. However, a good amount of proteins are also required for the wear and tear of muscles and for recovery.

Protein sources include cottage cheese, hummus, nuts & seeds, eggs etc. It can be taken as a snack along with a carbohydrate source or as a part of the main meal post the event.

• Hydration is the key

If an athlete is involved in an intense training or competition which carries on for 3-4 hours on a stretch then it is important to be mindful of the water intake. During such an event, drinking water before, during and after the event becomes very important.

The following tips can help you stay on top of your fluid needs while exercising:

• Before exercise: Drink 200-350 ml of fluid 15 to 30 minutes before the workout.
• During exercise: Drink 100-250 ml every 15 to 20 minutes.
• After the activity, replenish by drinking 600-700ml water for every kilogram of weight lost. It is also helpful to drink an electrolyte containing sports drink to replenish the minerals lost during the event. This helps in preventing hyponatremia, which is very low sodium levels in the blood.

Also good sleep and taking adequate rest help the body to rejuvenate and heal, improving athletic performance.