Being athletic is not easy, with the “never giving up” mindset an athlete has to continue. Seeing our favorite cricketer hitting long distances sixes, our favorite football player running 105 by 68 meters without tiring, 3D shots of NBA players, looks so smooth and cool, but it only looks. The hard work behind that coolness and smoothness can be beyond imagination. They do intense workouts daily and for that, they need a diet chart. Athlete’s fitness is his/her soul, they have to properly take care of their physical energy level to mental energy level. Sometimes they even had to go beyond their capacity to achieve their goal, so to maintain the energy for crossing the limits, they need to take a tough diet. Their diet is very uncommon from an average person’s diet. They can’t continue their sports with the average person’s diet, they require high energy which contains extra nutritions, proteins, carbohydrates, etc in comparison to normal people’s diet.
NOTE – Diet for Female athletes and Male athlete is different. The diet also varies from age to age, gender to gender, and sports to sports too.

Diet for an Athlete

An athlete’s diet should contain everything – Carbohydrates, minerals, vitamins, protein, and fats. The Diet of an athlete is not defined specifically because each and every athlete’s need is different from person to person like one athlete needs more carbohydrate and less protein.
The diet which covers all the requirements of an athlete’s body is the best.
1. Carbohydrates – Carbohydrates are something that provides energy to the body in the form of glucose. It is advisory for an athlete to consume 6-10 g/kg body weight. Fruits, oatmeals, sweet potatoes, brown rice, whole grain bread, etc.
2. Fats – It has almost similar work like carbohydrates, building body but one extra work done by fat here is maintaining the hormones balance in the body, it booster the healthy hormones. 25%-30% fats from dairy products and 10% from monounsaturated sources (nuts, nut butter, avocados, olive and coconut oils, sesame oil, olive oil, etc.)
3. Protein – Athlete relation with injuries are permanent, they keep hurting themselves and for the repairs of injuries in the body protein is a must. Lean meat, egg, dairy, poultry, string cheese, hummus are the common source of protein. 1.2-1.4 grams of protein per kg of body weight is suggested to athletes.
4. Vitamin and minerals – Requirement of vitamins in athletes is almost equal range to a healthy body. Meanwhile, Minerals in the body keep losing by sweating, therefore recovery of the lost minerals is important and hence water and beverage are always carried by athletes.

Restraint on a strict diet is not easy. But the results of your healthy diet is not less than a miracle. Although the requirement of perfect nutrition in the body through daily food is not fulfilled most of the time, therefore a supplement of these nutrients in the market is also available. Addressing a knowledgeable person for making your athlete’s diet is important because excessive quantities of substance make a negative effect on the body and harm it in many ways.


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