Diet is Crucial For Athletes

By Sam Kishelev ‘26
The “perfect” diet for an athlete differs depending on the athlete’s goal. However, diet can be crucial to athletic success. A meal should be high in protein, have healthy fats, include carb intake and, of course, an athlete should constantly stay hydrated. 

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Carbs can come in the form of fruits and vegetables, grains, bread products or sugar. An athlete should eat at least five servings of fruits and vegetables, trying to add variety. Different fruits and vegetables have varied vitamins, minerals, and fiber and sugar amounts which assist digestive, heart, skin, and bone health. They also help hydrate and detoxify and are linked with cancer prevention. 
Activities that require a high energy level should be balanced with carbohydrates. In preparation for activities that contain running, it is important to hydrate and carb up beforehand to feel energized during the activity. For moderately intense and long activities, one could eat carbs for breakfast (oatmeal, fruit, cereal, bread), drink water, and eat a banana (which prevents cramps) shortly before exercise. For more intense and longer activities, one should hydrate and carb up the night before and the day off and carry a source of energy if needed (gel or fruit). 
The necessary amount of carbs depends on an athlete’s goals, the specific sport, or the energy needed. Male athletes typically eat 2,400-3,000 kcal per day and female athletes eat 2,200-2,700 kcal. These are the averages, although some athletes do not follow them at all, for example, Micheal Phelps consumed 12,000 calories daily during his historic 2008 Olympic campaign. 
 Fats are also essential for providing energy and supporting cell function. Monounsaturated fat and polyunsaturated fat are considered 'healthy' fats because they help maintain healthy cholesterol (a fatty substance in your blood) levels. Saturated fat and trans fat are considered 'unhealthy' fats and increase disease risk. The best sources of fats are avocados, olive oil, chia seeds, nuts, full-fat dairy and fatty fish. Processed food, deep-fried food or foods high in butter are fatty foods that should be avoided.
Protein is crucial for muscle recovery and growth. Athletes who exercise regularly should eat 1.1 - 1.5 grams of protein per kilogram of body weight. Athletes who regularly lift weights or are training for a running or cycling event need 1.2 - 1.7 grams per kilogram. 
“Protein is my favorite type of food. I try to consume as much protein as possible in the short 24-hour day period. Protein has helped me get big and maximize my muscle growth,” says sophomore Gabe Hirsh. 
The best protein sources are lean meat, eggs, dairy and legumes. A quick alternative source of protein is protein powder, which should ideally be taken before or after your workout.  
However, this a highly debated topic. Registered dietitian Kate Patton believes in protein powder, saying, “You’re going to get the most bang for your buck, your body is going to utilize more of that protein. It’s fast and easy to consume so it gets into your body to help you recover and refuel.” 
This is because your body enters an anabolic state after a workout, which means it is rebuilding and refueling and is primed to use the protein you consume. 
Others, though, prefer natural foods instead of powders.
Water and fluids, in general, are essential for hydration, temperature regulation, cognitive function, reducing injury (joint lubrication), nutrient transport, and recovery. The average man should drink about 3.7 liters of fluids and females should drink about 2.7 liters, but this varies, especially for athletes. In hotter conditions, people with higher-intensity exercise schedules should greatly increase their fluid intake. 
Water is undoubtedly the best beverage, and some alternatives are hydration packets, juices, coconut water and specific sports drinks. Most of these alternative options give hydration, sugar sources (energy), and electrolytes. Most athletes do not need an intense replenishment of electrolytes, sugar and sodium; however, it is still important to stay hydrated and be conscious of what you are putting in your body. 
Creating an ideal and well-rounded diet for athletes involves considering individual needs, training objectives and the nutrients required for the specific sport. An athlete's diet should always include sufficient protein for muscle recovery, carbohydrates, healthy fats and hydration. Successful dietary strategies for athletes are adaptable and should be personalized based on individual preferences to ensure optimal performance and health. The correct diet is vital for athletes to balance nutrients, recover, grow muscle and maintain a high performance in physical activities.  

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