What diet to follow for athletes?

To stay in shape and in good health, sports activities and a healthy and balanced diet are your best allies. Moreover, if you are an athlete, you must imperatively follow a specialized and strict diet, even an athlete’s diet. By working on your nutrition, you can improve your performance and fitness while gaining energy. This diet requires a significant calorie intake to avoid fatigue and compensate for all the energy lost during physical activity.

The different forms of diets for athletes

The sports nutrition is essential, because it helps to ensure the energy needs during the activity. It also prevents dizziness, anemia or muscle wasting during training. A special diet for athletes also promotes your coordination, endurance and performance.

In addition, speaking of the athlete’s diet, different possibilities are available to you:

  • Adopt a gluten-free diet consisting of banning gluten from your meals;
  • Follow a ketogenic diet or “ketogenicdiet”. This consists in favoring above all foods rich in fats to gain energy;
  • Establish a flexitarian diet by eating more cereals, fruits and vegetables, and less meat;
  • Adopt a “the zone” or middle ground diet or a paleo diet.

What should be prioritized in an athlete’s diet?

To follow this type of diet for athletes, you need to work on their diet and know which components to highlight in your meals. To do this :

  • Eat carbohydrate-rich foods. These help to compensate for the energy lost during your workouts, and to prevent you from hypoglycemia. It is recommended to favor complex carbohydrates, such as cereals, wholemeal breads or legumes, unlike fast carbohydrates such as candies;
  • Eat foods rich in lipids such as oily fish and oleaginous fruits;
  • Also include lean proteins in your meals. Their roles are to maintain your muscle fibers and fix your energy. Moreover, the need for protein varies according to the type of sport performed or its intensity. You should then eat seafood, cheeses, eggs, soy milk and lean meats;
  • Ingest enough antioxidants to avoid oxidative stress. You can easily find it in red fruits, in kiwi and grapes, in citrus fruits, in garlic and parsley or in colored vegetables;
  • Water and sport are inseparable. Hydration affects your performance. However, be careful with overhydration. Also, to know the quantity of water to take, think first of making an evaluation of your losses during your training;
  • To carry out this sportsman’s diet, also favor split diets and homemade foods.
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Pay attention to certain foods!

In general, in a athlete’s diet, there are not many dietary restrictions. However, the consumption of foods that are difficult to digest should be avoided as much as possible. So what should you avoid taking?

  • Excess fat, before and during the activity in question. It could cause gastric discomfort. However, eating good fats is highly recommended after your workout;
  • Spicy or stimulating foods like coffee. Their consumption is particularly to be avoided before undertaking training in order to avoid the stimulation of peristalsis;
  • Sweet products or sweets;
  • Soft drinks and alcoholic beverages;
  • Industrial foods.


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