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Water is vital for health and performance. Endurance athletes should drink plenty of water throughout the day, and about a half cup for each 15 to 20 minutes of exercise. After exercise, drink about 2 cups of fluids for every pound of weight lost. 

Physical activity requires energy, and lots of it. Your diet must supply the raw materials that your body needs to maintain a high energy output and to rebuild energy stores. Your body gets energy from carbohydrates, protein and fat. In general, athletes should try to get at least 60 percent of their calories from carbohydrates, about 15 percent from protein and about 25 percent from fat. 

How do you know if you are getting enough calories? In general, you are probably getting enough if you are not gaining or losing weight, and if you have plenty of energy to meet your training and performance needs. Adolescent athletes have especially high energy needs, since they need extra energy for growth and development, in addition to the energy requirements for physical activity. Irregular menstrual cycles in women may indicate insufficient caloric intake.

During physical activity, your body relies primarily on a form of carbohydrate called glycogen, which is stored in the liver and muscles. Glycogen is quickly broken down into glucose, which is then used to make energy. When glycogen stores are low, you will tire more quickly and your performance will decline. Your body makes glycogen from the carbohydrates that you eat.

 

Consume carbohydrate sources such as fruits, vegetables and whole grains: that contain vitamins and minerals. Glycogen is resynthesized most quickly during the first two hours after exercise so consuming a high-carbohydrate drink or snack after exercise hels your glycogen stores get ready for your next workout or performance.

Athletes require somewhat more protein than less active people. This is because some protein is burned for energy during endurance activities and is made into muscle in response to the demands of strength training. The usual protein requirement for healthy adults is about 0.4 grams of protein per pound of body weight per day. People who are considerably overweight should estimate protein requirements based on what they should weigh, since extra fat weight does not require increased protein intake. Endurance athletes need about 0.5 to 0.6 grams per pound per day, while strength athletes may need as much as 0.6 to 0.8 grams.

 

Protein is most likely to be used for fuel if carbohydrate intake is too low. So consuming plenty of carbohydrates helps to protect protein stores. Look for nutritious protein sources; people who exercise and play sports should still consume a heart-healthy diet.

Athletes require somewhat higher levels of B vitamins. The increased caloric intake that accompanies training usually provides adequate levels of these vitamins. A multivitamin supplement that contains 100 percent of the daily vitamin requirements is an alternative for athletes whose diet falls short.

 

Many athletes try to consume plenty of fruits and vegetables to ensure a good supply of chemicals called antioxidants. During exercise, oxygen consumption increases dramatically, creating chemicals called free radicals, which are natural byproducts of aerobic metabolism. Antioxidants help to limit the damage caused by free radicals. A good variety of fruits and vegetables contain these helpful chemicals. These sources also supply many of the minerals that are important for physical activity, including chromium, magnesium and potassium.

 

Iron deficiency sometimes occurs in athletes. Since iron supplements are thought to increase oxidative damage, it's important to avoid them unless your doctor has diagnosed you with iron-deficiency anemia and recommends them. Zinc, found in meat, eggs, seafood and whole-wheat products, is important in energy metabolism and is also sometimes low in athletes' diets.