Sports Nutrition: 9 Things Athletes Need

Paula Gallagher on
athletes need to drink extra water

An athlete puts an enormous amount of strain on their body both physically and nutritionally. Athletes usually need more food than the average person, due to the immense amount of energy they burn during their activity. Therefore eating a variety of foods can help supply the nutrients an athlete requires, not only to replenish what is lost during exercise, but also to help build muscle and endurance. Here are some things to be mindful of if you are an athlete.

9 Things Athletes Need

Calories

Signs of deficiency include weight loss, fatigue, and reduced performance. Increase intake of healthy, nutrient-rich foods and monitor your weight, as exercise or training may increase calorie needs by as much as 1,000-1,500 calories a day. Avoid bars containing high-fructose corn syrup, chocolate or candy coatings, marshmallows or other candy-type ingredients, and unpronounceable ingredients.

Water

Signs of deficiency include dehydration, weakness, dryness, loss of performance, and thirst. Make sure that you are taking in lots of water before, during and after endurance activities. You should aim for about 16 ounces of fluid for every pound lost during exercise.

Carbohydrates

Signs of deficiency include weakness, inability to continue endurance activity, irritability, weight loss. Eating whole grains, vegetables and dried fruits can help meet you carbohydrate needs.

Protein

Signs of deficiency include muscle wasting, fatigue, poor healing and frequent infections. Good sources of protein include meat, dairy, eggs, beans, legumes, nuts and seeds.

Electrolytes

Signs of deficiency include dizziness, weakness, fatigue and muscle cramping. Consume mineral-rich foods such as nuts, seeds, leafy greens, bananas, and sensible use of sea salt and other seasoning salts. An electrolyte replacement mix or beverage can be very beneficial, as well, and easily added to water.

Iron

Signs of deficiency include paleness, fatigue, reduced ability to exercise, frequent infections, brittle nails, decreased appetite, irritability, sore tongue or throat, and thinning hair/hair loss. Foods that are good sources of iron include meat, iron-fortified breads and cereals, beans, tofu, dried fruits, spinach and other dark green leafy vegetables. If you aren’t meeting your iron needs, you can take an iron supplement. Consult with your doctor first.

Magnesium

Signs of deficiency include agitation/anxiety, restless leg syndrome, fatigue, insomnia, poor memory and confusion. Eat leafy greens, whole grains, nuts and seeds, beans and legumes. Look into a supplement if you aren’t getting enough of these magnesium-rich foods.

B vitamins

Signs of deficiency include anemia, fatigue, weakness, constipation, loss of appetite, weight loss, numbness and tingling in the hands and feet, difficulty maintaining balance, depression, confusion, dementia, poor memory, and soreness of the mouth or tongue. Foods high in Bs include whole grains, dairy products, nuts, seeds, leafy green vegetables, beans and legumes. You may want to consider a B-complex supplement daily.

Calcium

Signs of deficiency include bone density loss and muscle spasm. Green leafy vegetables, almonds, dairy products, tofu, tahini, and sardines with bones are all good sources of calcium. Aim for 1,200-1,500 mg per day from food and supplements combined.

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