In addition to regular training, consuming the proper caloric intake every day helps to boost your athletic performance. Often this caloric intake depends upon a number of factors, including gender, body type and size, activities performed and performance goals. At the most basic level, athletes need to eat at least 1, calories per day, according to the President's Council on Fitness, Sports and Nutrition Additional calories increase based on the activity performed.
Endurance athletes, particularly runners should consume more calories based on their body weight, gender and average amount of miles ran per day. Men should consume 6 to 10 percent more calories than women each day because they require more calories for the muscles to properly function and tend to burn a greater number of calories on average than women.
Consider this comparison: a pound woman who runs 30 miles a week requires 18 to 20 calories per pound about 2, calories a day while a pound man who runs the same amount should consume 20 to 22 calories per day about 3, calories per day. Endurance athletes should consume a base of nutritionally sound foods, such as low-fat proteins, vegetables, fruits, low-fat dairy products, and soy foods.
Salt tablets are another supplement to watch out for. People take them to avoid dehydration, but salt tablets can actually lead to dehydration and must be taken with plenty of water. Too much salt can cause nausea, vomiting, cramps, and diarrhea and may damage the stomach lining. In general, you are better off drinking fluids to stay hydrated. Usually, you can make up for any salt lost in sweat with sports drinks or foods you eat before, during, and after exercise.
Speaking of dehydration , water is as important to unlocking your game power as food. When you sweat during exercise, it's easy to become overheated, headachy, and worn out — especially in hot or humid weather. Even mild dehydration can affect an athlete's physical and mental performance. There's no one set guide for how much water to drink. How much fluid each person needs depends on their age, size, level of physical activity, and environmental temperature. Athletes should drink before, during, and after exercise.
Don't wait until you feel thirsty, because thirst is a sign that your body has needed liquids for a while. Sports drinks are no better for you than water to keep you hydrated during sports. But if you exercise for more than 60 to 90 minutes or in very hot weather, sports drinks may be a good option. The extra carbs and electrolytes may improve performance in these conditions. Otherwise your body will do just as well with water. Avoid drinking carbonated drinks or juice because they could give you a stomachache while you're training or competing.
Don't use energy drinks and other caffeine -containing drinks, like soda, tea, and coffee, for rehydration. You could end up drinking large amounts of caffeine, which can increase heart rate and blood pressure. Too much caffeine can leave an athlete feeling anxious or jittery. Caffeine also can cause headaches and make it hard to sleep at night. These all can drag down your sports performance.
Your performance on game day will depend on the foods you've eaten over the past several days and weeks. You can boost your performance even more by paying attention to the food you eat on game day.
Carly Schuna has been freelance writing and editing for more than a decade. Her specialty areas are health, wellness and fitness. She's written and published hundreds of recipes and nutrition-focused articles for clients ranging from health food producers to exercise equipment manufacturers. In her spare time, Carly enjoys staying on top of current nutrition research and testing new recipes.
By Carly Schuna Updated December 06, Related Articles. Female athletes can have abnormal menstrual cycles. You increase your risk of osteoporosis, a fragile bone condition caused in part from a lack of calcium. These potential risks are worse in adolescence but still present for adults. Get medical help if you and your coach think you need to lose weight. Be sure to talk to your doctor before making major nutrition changes.
People often overestimate the amount of calories they burn when training. Avoid taking in more energy than you expend exercising. Also, avoid exercising on an empty stomach. Every athlete is different, so consider:. If you need to gain or lose weight to improve performance, it must be done safely. If not, it may do more harm than good. Do not keep your body weight too low, lose weight too quickly, or prevent weight gain in unhealthy ways. It can have negative health effects.
This can lead to poor eating habits with inadequate or excessive intake of certain nutrients. Talk to your family doctor find a diet that is right for your sport, age, gender, and amount of training. Department of Agriculture: ChooseMyPlate. Last Updated: June 29, This information provides a general overview and may not apply to everyone. Talk to your family doctor to find out if this information applies to you and to get more information on this subject. Getting these other than by mouth is called artificial….
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