We may earn money or products from the companies mentioned in this post.
Did you know that young athletes might need up to 3000 Kcal a day? That’s the high energy they need1. Nutrition plays a huge role in their success. Whether you’re a pro or just starting, your athletic diet is key to your performance.
Eating right for athletes is more than just eating veggies. It’s about fueling your body for top performance. Your diet should have carbs (45-65% of calories), proteins (10-30%), and fats (25-35%)1. This mix gives you energy for hard workouts and helps you recover and get stronger.
But it’s not all about big nutrients. Small nutrients like calcium are important too. Young athletes need 1000 to 1300 mg of calcium a day1. And don’t forget to drink enough water! Athletes should drink 400-600 mL before exercise and 150-300 mL every 15-20 minutes during1.
Some diets are better for athletes than others. The Mediterranean diet can improve performance and fitness2. Plant-based diets can help with muscle growth and recovery2.
Your nutrition plan should fit you, not someone else. What works for a marathon runner might not work for a weightlifter. But with the right nutrients, you’ll get closer to your best performance.
Key Takeaways
- Adolescent athletes may require up to 3000 Kcal daily
- A balanced sports diet includes specific ratios of carbs, proteins, and fats
- Calcium and hydration are crucial for athletic performance
- Different diets offer unique benefits for various athletic goals
- Personalized nutrition plans are key to peak performance
Understanding the Importance of Nutrition for Athletes
Proper nutrition is key for athletes. It helps you perform better in your sport. Let’s explore why nutrition matters and how it affects your performance.
The link between diet and athletic performance
What you eat impacts your performance. A good diet boosts energy, speeds up recovery, and prevents injuries. Studies show a well-planned nutrition plan can improve cycling times by about 6%3.
Why athletes have unique nutritional needs
Athletes need more than regular people. You burn more calories and strain your muscles more. So, you need extra fuel and nutrients.
About half of your calories should come from carbs to keep energy up4. After exercising over 90 minutes, refuel with carbs and maybe protein two hours later4. Staying hydrated is also crucial – you can lose several liters of sweat in one hour of hard exercise4.
The role of macronutrients and micronutrients in sports
Macronutrients (carbs, proteins, and fats) and micronutrients (vitamins and minerals) are crucial for athletes. Here’s a quick overview:
| Nutrient | Role in Sports Performance | Key Sources |
|---|---|---|
| Carbohydrates | Primary energy source, improves endurance | Whole grains, fruits, vegetables |
| Proteins | Muscle repair and growth | Lean meats, fish, eggs, legumes |
| Fats | Energy for long-duration activities | Nuts, avocados, olive oil |
| Vitamins & Minerals | Support overall health and recovery | Colorful fruits and vegetables |
Balance is crucial. While protein is key, most Americans eat too much, which can lead to extra body fat and dehydration4. Always talk to a dietitian before changing your diet to make sure you’re meeting your nutritional needs as an athlete.
Carbohydrates: The Primary Fuel Source for Athletes
Carbohydrates are key for athletes, helping them perform at their best. They are the main energy source for intense workouts and big competitions. The right amount of carbs depends on how hard and long you train5.
For light exercise, about 5 grams of carbs per kilogram of body weight is enough. But if you’re training hard, you might need up to 12 grams per kilogram5. So, a 175-lb athlete doing lots of training might need around 3,800 carb calories6.
- 3-4 hours before an event: 3-4 grams of carbs per kilogram of body weight
- 4 hours before: 1.5 grams per pound of body weight
- 1 hour before: 0.5 grams per pound of body weight5
If you’re working out for more than an hour, drink a sports drink with carbs every 15-30 minutes. This keeps your muscles fueled5.
After working out, it’s important to refill your glycogen stores. Eat about 0.5 to 0.6 g/kg of carbs quickly to help with recovery. This is especially true if you’re working out a lot every day6. For a diet that also boosts your immune function, eat foods full of nutrients.
| Time Before Event | Carbohydrate Amount (per serving) |
|---|---|
| 1 hour or less | 10-34 grams |
| 2-3 hours | 19-60 grams |
| 4+ hours | 20-100 grams |
Many athletes don’t get enough carbs, which can hurt their performance. Make sure to eat and drink lots of carbs that are easy to digest to stay at your best6.
Protein Power: Building and Repairing Muscles
Protein is key for muscle repair and growth in athletes. It helps your body recover from hard workouts and builds strength. Let’s explore how protein benefits athletes and how to get the most out of it.
Recommended Protein Intake for Athletes
Athletes need more protein than people who don’t exercise much. To fix and grow muscles, aim for 0.55 to 0.91 grams of protein per pound of body weight every day7. So, a 150-pound athlete should get about 137 grams of protein daily, spread across three meals with 28 grams each7.
Best Sources of Lean Protein
Lean protein sources help repair muscles without adding extra calories. Here are some top picks:
- Chicken breast: 23 grams per 3-ounce serving
- Pork: 22 grams per 3-ounce serving
- Beef: 21 grams per 3-ounce serving
- Yogurt: 19 grams per cup
- Tofu: 19 grams per ¾ cup
Animal products give all the amino acids your muscles need for repair and growth7. Plant-based options might need more variety to get all the amino acids7.
Timing of Protein Consumption for Optimal Results
Spread your protein out over the day for best results. Eating protein right after workouts helps a lot. Studies show that eating protein at the right time with weight training can make muscles bigger and stronger8.
But, don’t overdo it. Too much protein won’t make your muscles grow more; your body might use it for energy or store it as fat7. Aim for your daily protein needs with a mix of lean protein sources for top athletic performance.
Healthy Fats: Essential for Endurance and Recovery
Healthy fats are key for athletes, helping with endurance and recovery. Omega-3 fatty acids in salmon and other fish help with muscle recovery and reduce pain9. These fats give you long-lasting energy for tough workouts.
It’s important for athletes to eat a mix of healthy fats. Almonds and nuts are great, giving you proteins, fats, and nutrients for recovery and immune health9. Leafy greens like Swiss chard and spinach add antioxidants and vitamins, helping with immune and bone health9.
But don’t forget about balance in your diet. Carbs are still the main fuel for intense workouts, keeping you going10. Eat complex carbs from whole-grain bread and pasta with healthy fats to help with endurance and recovery.
There’s no need for “cheat days” in an athlete’s diet. All foods can be part of a balanced diet, promoting good nutrition habits10. Adding healthy fats to your diet boosts your athletic performance and helps with recovery.
Hydration Strategies for Peak Performance
Proper hydration is key for athletes to perform their best. Your body loses a lot of fluid during hard workouts, which can affect your athletic skills11.
The importance of proper hydration
Being well-hydrated helps with flexibility, speed, and muscle function. It also stops cramps, helps with breathing, and keeps you feeling good during games11. Studies show that 97.3% of college track and field athletes know dehydration hurts their performance12.
Water vs. sports drinks: When to use each
Water is enough for most workouts, but sports drinks are good for long activities or in the heat. These drinks have water, electrolytes, and sugar to refill energy11. Adults should go for sports drinks with 6% to 8% carbs and 200 milligrams of salt per 16-ounce bottle11.
| Drink Type | Best Use | Key Components |
|---|---|---|
| Water | Short duration activities (less than 60 minutes) | Pure hydration |
| Isotonic Sports Drinks | Moderate to intense activities (60-90 minutes) | Electrolytes, carbohydrates |
| Hypotonic Drinks | Post-workout rehydration | Lower carbohydrates and electrolytes |
| Hypertonic Drinks | Endurance activities | Higher carbohydrates and electrolytes |
Avoiding dehydration during training and competition
To stop dehydration, drink fluids before, during, and after sports. Don’t wait to feel thirsty. Aim to drink 6 to 12 ounces of fluid every 20 minutes while playing sports11. Sweat rates differ a lot among athletes, depending on size and how hard you’re working out12.
“Start training and competing in a state of optimal hydration to enhance performance and health.”
By using these hydration tips, you can stay at your best and dodge dehydration issues in your sports.
Vitamins and Minerals: Micronutrients for Optimal Health
Athletes need a diet full of micronutrients for top performance. Vitamins and minerals are key for energy, muscle work, and health. Your body needs certain amounts of these nutrients to work right.
Adults need different amounts of water-soluble vitamins. For example, they need 1.1-1.2 mg of vitamin B1, 1.1-1.3 mg of vitamin B2, and 75-90 mg of vitamin C. Fat-soluble vitamins like A, D, E, and K are also important, with amounts ranging from 15-900 mcg13.
Minerals are split into macrominerals and trace minerals. Calcium is key for strong bones and needs 1000-1200 mg daily. Iron, important for carrying oxygen, requires 8-18 mg a day. Other key minerals include magnesium, zinc, and selenium13.
| Micronutrient | Function | Food Sources |
|---|---|---|
| Vitamin D | Bone health, immune function | Fatty fish, egg yolks, fortified foods |
| Iron | Oxygen transport, energy production | Lean meats, spinach, lentils |
| Calcium | Bone strength, muscle contraction | Dairy products, leafy greens, fortified foods |
| Magnesium | Muscle and nerve function, energy metabolism | Nuts, seeds, whole grains |
There are no specific guidelines for athletes on micronutrients. But getting advice tailored to you is important. Try to get vitamins and minerals from food instead of supplements to avoid side effects14.
Studies show that enough vitamins and minerals boost athletic performance. Vitamin D supplements help with aerobic performance in sports. Magnesium, through diet or supplements, improves exercise performance15.
Drinking enough water is crucial for keeping electrolytes balanced. Athletes working out for over 2 hours or losing a lot of fluids might need sports drinks with sodium and carbs14.
Eating a diet rich in nutrients ensures you get the micronutrients athletes need. Talk to a sports nutritionist to make a plan that fits your needs.
Pre-Workout Nutrition: Fueling Up for Success
Getting your nutrition right before a workout is crucial for doing well. What and when you eat can greatly affect your performance. Let’s explore how to fuel up for the best results.
Timing your pre-workout meals
Eat a balanced meal 2-4 hours before you exercise. This allows your body to digest and use the nutrients. For workouts over an hour, eat 30-90 grams of carbs every hour16. If you’re in a rush, a light snack 30-60 minutes before will do17.
Ideal pre-workout food choices
Choose easy-to-digest carbs like whole-grain cereals, toast, pasta, or fruits. These give your muscles quick energy. Add lean protein sources like chicken, fish, or beans for muscle repair16. For longer activities, include healthy fats from avocados or nuts in your diet16.
Avoiding common pre-workout nutrition mistakes
Avoid eating too much before exercising. It can cause discomfort and affect your performance. Stay away from high-fat or high-fiber foods before your workout. They take longer to digest and might upset your stomach. And don’t forget to drink water throughout the day and during your workout.
“Your pre-workout meal is your secret weapon. Choose wisely, time it right, and watch your performance soar.”
Everyone’s body is different when it comes to pre-workout nutrition. Try out various foods and meal times during practice to see what works for you. Keep track of what you eat and how you perform to adjust your fueling strategy17. With the right approach, you’ll be set to ace your workouts and hit new heights1617.
Post-Workout Nutrition: Maximizing Recovery
After a tough workout, your body needs nutrients to refill energy and fix muscles. Getting the right food after exercise is crucial for recovery and getting ready for the next session. Let’s explore how to fuel your body well.
Eating right after your workout is important. Try to eat within 30 minutes to an hour to make the most of the “anabolic window”. This is when your muscles take in nutrients best18. Doing this helps stop muscle loss and helps muscles repair and grow.
A good post-workout meal should have both protein and carbs. Protein helps fix muscles, and carbs refill glycogen stores. Experts suggest eating about 20 grams of protein and 30 grams of carbs after working out to help muscles recover and stay healthy18.
Smart Snack Choices
Here are some quick and effective post-workout snack ideas:
- Greek yogurt with berries and granola
- Whole grain toast with avocado and egg
- Chocolate milk and a banana
- Protein shake with mixed fruits
These snacks offer proteins, carbs, vitamins, and minerals to help refill energy and fix muscles18.
Hydration Matters
Don’t overlook hydration in your recovery plan. Drinking enough water helps replace lost fluids and supports recovery. For hard workouts, consider drinks with electrolytes to get back minerals18.
“Milk has been found to be an effective post-exercise rehydration drink, making it a nutritious and accessible option for athletes.”
Being consistent with your nutrition is important for athletes. Add these post-workout eating tips to your routine to improve recovery and your performance.
| Nutrient | Role in Recovery | Food Sources |
|---|---|---|
| Protein | Muscle repair and growth | Chicken, tofu, eggs, Greek yogurt |
| Carbohydrates | Replenish glycogen stores | Sweet potatoes, brown rice, fruits |
| Vitamins & Minerals | Support immune system and tissue repair | Leafy greens, colorful vegetables, nuts |
Meal Planning for Athletes: Balancing Nutrition and Convenience
For athletes, planning meals is key to staying in top shape. A good plan makes sure you eat the right foods at the right times. This helps with training and getting back to full strength.
Creating a Weekly Meal Plan
First, map out your week with training and events. Then, plan meals around these times. This ensures you eat when you need to and get the right nutrients.
Athletes who plan their meals save up to 2 hours a week cooking19. Make sure each meal has carbs, proteins, and healthy fats. These help with energy and recovery.
Meal Prep Tips for Busy Athletes
Batch cooking is a great way to save time. It lets you cook many meals at once. This way, you always have healthy food ready to go.
By batch cooking, athletes can cut food costs by up to 30%19. Online grocery shopping is also a big help, with a 15% increase in use among athletes19.
Incorporating Variety in Your Athletic Diet
It’s important to mix up your meals for different nutrients. Try new fruits, veggies, grains, and proteins. Recipe box services help 65% of athletes add variety to their meals19.
About 1 gram of carbs per kilogram of body weight is good to eat an hour before exercise. You can increase this amount based on how long before exercise you eat20.
| Meal Planning Benefits | Percentage of Athletes |
|---|---|
| Found meal planning effective | 92% |
| Reported decrease in food waste | 80% |
| Used price comparison apps | 45% |
| Understood food date labeling | 90% |
Using these tips, you can make a diet that supports your goals. It should be balanced, varied, and save you time and money. Always talk to a sports dietitian for advice tailored to your needs.
Superfoods for Athletic Performance
Athletes are always searching for foods that boost their performance. Superfoods are a great way to improve endurance, recovery, and health. Let’s look at some top picks to help you perform better.
Leafy greens like spinach and kale are full of nutrients. Spinach has iron, which helps carry oxygen to your body. Kale is full of vitamins A, C, K, and B6, which reduce inflammation2122. These greens can really help you do better in sports.
Berries are tiny but powerful for athletes. Blueberries have lots of antioxidants that protect your cells from damage. This can lower the risk of chronic diseases and inflammation22. Eating different berries helps your cells heal and cuts down on inflammation after working out21.
Fatty fish like salmon is also great. It’s full of omega-3 fatty acids EPA and DHA, which help reduce inflammation and aid muscle recovery22. Salmon is a top food for athletes who need to recover fast.
| Superfood | Benefits for Athletes |
|---|---|
| Sweet Potatoes | Sustained energy, rich in vitamins A and C, dietary fiber22 |
| Beets | High in nitrates, improves oxygen delivery to muscles2122 |
| Chia Seeds | Omega-3 fatty acids, antioxidants, sustained energy2122 |
For athletes who want easy nutrition, superfood powders are becoming popular. These powders are packed with nutrients from fruits, veggies, and herbs. They make it easy to get more vitamins and minerals without spending a lot of time cooking23. Many of these powders also have anti-inflammatory ingredients and adaptogenic herbs. These can help you recover faster and manage stress23.
Adding these superfoods to your diet can naturally boost your athletic performance, speed up recovery, and support your health. Remember, eating a balanced diet is key to being your best in sports.
Navigating Dietary Supplements: What Athletes Need to Know
Athletes often look to supplements to boost their performance. But, it’s key to know what these products are before jumping in. A 2005 NCAA survey showed that 41 percent of student-athletes used nutritional supplements24.
Common Supplements for Athletes
Popular supplements for athletes include protein powders, creatine, and energy drinks. A survey found that 41.7% of college athletes used protein products, 28.6% used energy drinks and shots, and 14.0% used creatine25. These supplements aim to increase muscle strength, endurance, and performance.
Potential Risks and Benefits
Supplements can have both good and bad sides. The FDA doesn’t check supplements before they hit the market, so their safety and effectiveness are unknown24. Some athletes have even lost their eligibility due to positive tests from supplements24.
Not all athletes use supplements. A survey found that 22.8% of men and 5.3% of women in the U.S. military used bodybuilding supplements25. This shows the need to think about your own needs when choosing supplements.
Consulting with Professionals
With the risks of supplements, getting advice from experts is key. Coaches and trainers are great at helping athletes pick the right supplements24. They make sure you’re getting what you need safely and effectively.
| Nutrient | Recommended Intake for Athletes |
|---|---|
| Carbohydrates | 1.4 to 4.5 grams per pound of body weight |
| Protein | 0.55 to 0.9 grams per pound of body weight |
Remember, supplements should add to a balanced diet, not replace it. Always talk to experts before adding supplements to your routine25.
Athletic Diet: Tailoring Nutrition to Your Sport
Eating right is key to doing your best in sports. A diet made just for your sport helps you perform at your best and stay healthy. Studies show that knowing what to eat can improve how well athletes eat26.
Each sport has its own food needs. Runners and cyclists need lots of complex carbs for energy. Good choices include whole grains, fruits, and veggies27. But, athletes in strength sports like weightlifting need more protein to help muscles heal and grow27.
Combat sports athletes need a mix of carbs, proteins, and fats to keep energy up and muscles to heal. Team sports players focus on carbs for energy and drink plenty of water to stay hydrated and balanced27.
“Your sport dictates your nutritional needs. A tailored diet can be the difference between good and great performance.”
For sports like gymnastics and figure skating, eating a balanced diet is key. This means getting enough protein and foods full of vitamins and minerals to keep energy up and body working right27. Your diet might change as you train, as your body’s needs shift over time26.
Working with a sports nutritionist can help make a diet plan just for you. They can tailor it to your sport and goals. This way, you’ll be ready to perform your best and reach your goals.
For more tips on improving your athletic performance, check out these tips and techniques for muscle recovery.
| Sport Type | Primary Nutritional Focus | Key Nutrients |
|---|---|---|
| Endurance | Sustained energy | Complex carbohydrates |
| Strength/Power | Muscle repair and growth | High protein |
| Combat | Balanced energy and recovery | Balanced macronutrients |
| Team Sports | Energy and hydration | Carbohydrates, electrolytes |
| Flexibility/Skill | Overall body function | Balanced diet, micronutrients |
Addressing Common Nutritional Challenges for Athletes
Athletes face special diet challenges that affect their health and performance. Keeping the right weight while needing more calories is a big challenge. Some sports make athletes try to lose weight, but cutting calories too much can cause growth issues and more injuries.
Female athletes in sports like gymnastics and figure skating are most at risk for bad body image and eating problems28. Those who are perfectionists might be more likely to get eating disorders. Coaches can help by doing health checks before sports and teaching good nutrition28.
To beat these challenges, athletes should eat well-balanced meals. They need 0.7–1.0 grams of protein per pound of body weight every day. Carbs should be 45–65% of their daily calories29. Fats should be 20–35% of their total calories29.
Drinking enough water is key. Athletes should drink 16 ounces of fluids 2 hours before hard training and 6–8 oz every 15 minutes while training29. Weighing before and after training helps figure out how much fluid is needed, with each pound lost meaning 16 oz of fluid to drink29.
“Nutrition is the foundation of athletic performance. By addressing common challenges, athletes can optimize their health and achieve peak performance.”
For more info on athlete nutrition challenges, there are professional courses. These courses teach how to solve nutrition problems and take 12-16 hours to finish30.
| Nutrient | Recommendation | Importance |
|---|---|---|
| Protein | 0.7–1.0 g/lb body weight | Muscle repair and growth |
| Carbohydrates | 45–65% of daily calories | Primary energy source |
| Fats | 20–35% of daily calories | Hormone production, nutrient absorption |
| Fluids | 16 oz pre-workout, 6-8 oz every 15 min during | Maintain hydration and performance |
By knowing these nutrition tips and fixing nutrient gaps, athletes can beat diet challenges and improve their performance.
Conclusion
A balanced nutrition for athletes is key to top performance. The American College of Sports Medicine highlights how a well-rounded diet helps athletes excel31. Proper fueling can turn the game around, making you a winner.
Your body has unique nutritional needs. Endurance athletes might need 5-8 grams of carbs per kilogram of body weight daily32. Those in intense training could need 8-10 grams. Protein is also vital, with 1.2 to 2.0 grams per kilogram of body weight per day being ideal32. These facts show how crucial a good diet is for athletes.
When it comes to sports and nutrition, timing matters. Eating nutrients every 3-4 hours helps with recovery and performance32. With sport-specific meal plans, you can keep your energy up and hit your training targets. Focus on whole foods, stay hydrated, and tailor your nutrition to your needs for success in your sport.
In conclusion, sticking to a balanced, nutrient-rich diet is a key part of being an athlete. It’s not just about eating; it’s about fueling your passion, goals, and future wins. Use this knowledge well, and you’ll see your performance soar.
FAQ
Why is nutrition important for athletes?
What are the roles of macronutrients and micronutrients for athletes?
Why are carbohydrates important for athletes?
What is the importance of protein for athletes?
Why do athletes need healthy fats?
How can athletes ensure proper hydration?
What are the key vitamins and minerals for athletes?
Why is pre-workout nutrition important?
What should athletes focus on for post-workout nutrition?
How can meal planning help athletes maintain a balanced diet?
What are some superfoods that can benefit athletic performance?
Should athletes take dietary supplements?
Do different sports have varying nutritional requirements?
What are some common nutritional challenges for athletes?
Source Links
- Sport nutrition for young athletes – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3805623/
- 8 of the Best Diet Plans and Programs for Athletes – https://www.healthline.com/nutrition/diets-for-athletes
- Role of nutrition in performance enhancement and postexercise recovery – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4540168/
- Nutrition and athletic performance: MedlinePlus Medical Encyclopedia – https://medlineplus.gov/ency/article/002458.htm
- Carbohydrates – The Master Fuel | U.S. Anti-Doping Agency (USADA) – https://www.usada.org/athletes/substances/nutrition/carbohydrates-the-master-fuel/
- High-Quality Carbohydrates and Physical Performance: Expert Panel Report – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5794245/
- FCS3-624: Protein and Athletic Performance – http://www2.ca.uky.edu/agc/pubs/FCS3/FCS3624/FCS3624.pdf
- International Society of Sports Nutrition Position Stand: protein and exercise – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5477153/
- Foods That Improve Athletic Performance – https://muscle-mac.com/article/7-foods-that-improve-athletic-performance/
- Enhancing Athletic Performance with Sports Nutrition – https://atp.uidaho.edu/blog/enhancing-athletic-performance-the-science-behind-sport-nutrition/
- Sports and Hydration for Athletes: Q&A with a Dietitian – https://www.hopkinsmedicine.org/health/wellness-and-prevention/nutrition-and-fitness/sports-and-hydration-for-athletes
- Hydration to Maximize Performance and Recovery: Knowledge, Attitudes, and Behaviors Among Collegiate Track and Field Throwers – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8336541/
- Micronutrients: Types, Functions, Benefits and More – https://www.healthline.com/nutrition/micronutrients
- Vitamin Needs of Athletes – https://www.eatright.org/fitness/sports-and-athletic-performance/advanced/vitamin-needs-of-athletes
- Exploring the Relationship between Micronutrients and Athletic Performance: A Comprehensive Scientific Systematic Review of the Literature in Sports Medicine – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10302780/
- Food as Fuel Before, During and After Workouts – https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/food-as-fuel-before-during-and-after-workouts
- Pre and Post Workout Fueling for Your Endurance Athletes – https://www.trainingpeaks.com/coach-blog/pre-and-post-workout-fueling-for-your-athletes/
- How & Why is Post Workout Nutrition & Meals Important? | Fitness Evolution – https://bellinghamevo.com/what-is-the-best-thing-to-eat-after-a-workout-tips-for-maximized-results/
- PDF – https://uksportsinstitute.co.uk/wp-content/uploads/2021/07/An-Athletes-Guide-to-Basic-Food-Prep-and-Cooking-full-resource-v2.9.pdf
- Fueling for Performance: How proper timing of meals affects both sport and academic performance – https://www.ncaa.org/sports/2013/12/18/fueling-for-performance-how-proper-timing-of-meals-affects-both-sport-and-academic-performance.aspx
- Top 20 Superfoods That Improve Athletic Performance – Alive Spirulina – https://alivespirulina.com/top-superfoods-that-improve-athletic-performance/
- Top 10 Superfoods for Athletes to Include in Their Diet – https://edgeweightlossfatigue.com/superfoods-for-athletes/
- Superfoods Meet Sports: A Revolution in Athletic Health – Sports Medicine Weekly By Dr. Brian Cole – https://www.briancolemd.com/blog-post/blog/superfoods-meet-sports-a-revolution-in-athletic-health/
- Supplements can’t replace benefits of healthy foods – https://www.ncaa.org/sports/2013/12/18/supplements-can-t-replace-benefits-of-healthy-foods.aspx
- Office of Dietary Supplements – Dietary Supplements for Exercise and Athletic Performance – https://ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-HealthProfessional/
- Advances in Understanding the Interplay between Dietary Practices, Body Composition, and Sports Performance in Athletes – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10892519/
- Sports-Specific Diets: Tailoring Nutrition to Your Athletic Discipline – https://www.americansportandfitness.com/blogs/fitness-blog/sports-specific-diets-tailoring-nutrition-to-your-athletic-discipline
- Athletes & Eating Concerns – Center for Change – https://centerforchange.com/athletes-eating-concerns/
- Sports Nutrition: A Complete Guide – https://www.healthline.com/nutrition/sports-nutrition
- Nutrition Coaching for Athletes Course 3: How to Solve Common Nutrition Challenges for Athletes – https://www.precisionnutrition.com/continuing-education/advanced-certificate-coaching-athletes/solve-common-nutrition-challenges
- Popular Dietary Trends’ Impact on Athletic Performance: A Critical Analysis Review – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10460072/
- Nutrition and athletic performance: What to consider – https://www.medicalnewstoday.com/articles/nutrition-for-athletes
