Athlete Nutrition Plans Near Me

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FAQs:

What is Nutrition for Athletes?

Nutrition is essential for supporting an athlete’s general health and their training needs. Having a suitable diet provides a person with enough energy and nutrients to meet the demands of training and exercise. In addition to helping a person perform optimally, it facilitates recovery.

What is Sports Nutrition?

Sports nutrition is the study and implementation of a diet/plan that is designed to increase athletic performance. Best performance is achieved by providing the right amount of food type (protein, carbohydrates, fats, fibre, etc.), fluids and nutrients to maximise energy and aid in sports recovery. It's most common in endurance and strengthening sports.

How Does Nutrition Impact an Athlete's Performance?

Good nutrition can enhance sporting performance. A well-planned, nutritious diet should meet most of an athlete’s vitamin and mineral needs, and provide enough protein to promote muscle growth and repair. Foods rich in unrefined carbohydrates, like wholegrain breads and cereals, should form the basis of the diet.

What is an Athlete’s Diet?

An athlete’s diet should be similar to that recommended for the general public, with energy intake divided into:

- 45 to 65% from carbohydrates

- 15 to 25% from protein

- 20 to 35% from fat.

Athletes who exercise strenuously for more than 60 to 90 minutes every day may need to increase the amount of energy they consume, particularly from carbohydrate sources.

Guidelines for carbohydrate and protein based on grams intake per kilogram (g/kg) of body weight are also available.

The current recommendations for fat intake are for most athletes to follow similar recommendations to those given for the general community, with the preference for fats coming from olive oils, avocado, nuts and seeds.

Athletes should also aim to minimise intake of high-fat foods such as biscuits, cakes, pastries, chips and fried foods.

How to Choose the Best Diet for Athletics?

With so many different diet plans and programs out there, finding an option that works for you can be challenging.When you’re choosing a plan, consider whether you prefer a flexible program or a more structured program with specific guidelines on which foods are permitted.

It’s also important to find a plan that works with your food preferences and any other dietary restrictions that you may have. Additionally, consider whether your diet is a good fit for your athletic goals. For example, endurance athletes may benefit from consuming more carbohydrates, whereas eating more protein may help build muscle mass when coupled with resistance training..

Finally, be sure to avoid any overly restrictive programs. In addition to making it more challenging to meet your nutritional needs, they can also be more difficult to follow and unsustainable in the long run.

Best Diets for Athletes

Here are the best diets for athletes:

Best overall: Mediterranean Diet

The Mediterranean diet limits processed foods and encourages you to eat fruits, vegetables, and whole grains, along with heart-healthy fats like olive oil, nuts, and seeds. These foods are rich in many nutrients that are especially important for athletes, including iron, magnesium, and calcium. What’s more, some studies have also found that following the Mediterranean diet may be linked to improvements in athletic performance and physical fitness.

Best for men: Flexitarian Diet

Also sometimes referred to as semi-vegetarianism, the flexitarian diet is focused on plant-based foods like fruits, veggies, whole grains, legumes, nuts, and seeds.However, unlike vegan or vegetarian diets, it also allows moderate amounts of animal products like meat, fish, and poultry.

According to one review, plant-based diets could help improve body composition, enhance blood flow, decrease inflammation, and increase storage of glycogen, which is a type of carbohydrate found in the muscles that can be used as a quick source of energy. Because it’s less strict than typical vegetarian diets, it may also be easier to meet your protein needs to boost muscle growth when you pair it with resistance training. It can also help reduce several risk factors of heart disease. This could be especially beneficial for men because they may be at a higher risk of developing heart problems.

Best for women: DASH Diet

The Dietary Approaches to Stop Hypertension (DASH) diet is a heart-healthy eating plan originally developed by the National Institutes of Health. The diet promotes nutrient-dense whole foods like fruits, vegetables, lean proteins, whole grains, and low fat dairy. Not only is the DASH diet well rounded and rich in important nutrients, but it may also be especially beneficial for female athletes, who are typically at a higher risk of developing bone disorders like osteopenia and osteoporosis. In fact, the DASH diet encourages followers to eat foods high in calcium, such as low fat dairy, to promote bone health. Studies have shown the DASH diet may help increase bone density.

Best for gaining muscle: Paleo Diet

This diet is rich in animal proteins, fruits, veggies, and healthy fats but eliminates processed foods, grains, legumes, sugar, and most dairy products. Because the diet is typically high in protein, it may be a good option to help increase muscle growth when combined with strength training. Multiple studies have even shown that eating high amounts of protein may reduce fat mass and improve body composition. If you find that the paleo diet is too strict or difficult to follow, there are also several variations available, including modified versions of the paleo diet, which allow gluten-free grains and grass-fed butter.

Best for endurance: Nordic Diet

The Nordic diet emphasizes local, sustainably sourced foods like fruits, veggies, whole grains, seafood, low fat dairy, and legumes and restricts foods that are processed, refined, or high in added sugar. Because the diet permits many foods that are rich in carbohydrates, it can provide plenty of long-lasting energy for endurance athletes. In fact, experts often recommend high carbohydrate foods that are easy to digest, such as fruit or yogurt, for endurance athletes to help fuel the muscles during exercise. Not only does the Nordic diet encourage these foods, but it also promotes foods rich in protein and healthy fats to help round out your diet.

Foods to Improve Athlete Health

You may find it helpful to focus on the foods that are beneficial since increasing certain foods is often easier than avoidance diets. Of course, your body is different than anyone else’s, so some foods may prove to increase your speed and performance more than others.

1. Wild Salmon

While you should avoid unhealthy fats, fish offers a rich source of omega-3s that are great for your brain, hair, and skin. Salmon, due to its high omega-3 content, is naturally anti-inflammatory and has been tied to lowering the risk of heart disease and high blood pressure. Due to the way fish are fed in captivity, not all salmon are the same for nutritional content, so go for wild salmon from the US over farm-raised. 

Experts say eating wild salmon twice a week is the best way to take advantage of its anti-inflammatory benefits. And, while canned and frozen wild salmon have similar benefits, fish oil pills do not offer the same amount of nutritional benefit that the whole food source provides.

2. Bananas

Green (unripe) bananas are low in sugar and friendly to gut microbiota; because they have more resistant starch that slows digestion, they do not cause a spike in blood sugar. Ripe bananas have more sugar but are high in fiber, which helps manage blood sugar levels. Due to their fiber content, bananas will help you feel full for a longer period of time and offer post-workout recovery benefits. The average banana has 422mg of potassium which will reduce the chance of muscle cramps or spasms by helping your body regulate fluids. 

While exercising, you sweat out potassium, so athletes should make sure they are eating enough potassium-rich foods afterward to keep their levels high. If you don’t love bananas, most fruits and vegetables are rich in potassium, as well. Oranges, cantaloupe, grapefruit, raisins, dates, prunes, apricots, spinach, broccoli, mushrooms, peas, cucumbers and potatoes all contain high amounts of potassium.

3. Almonds

Filled with vitamins E, B, magnesium, and manganese, almonds are an excellent choice for fuel between athletic events and workouts. They contain healthy fats, protein, and fiber that are good for sustaining energy and supporting a healthy body. By regulating the hormones controlling appetite, almonds contribute to reducing food intake. By improving the lipid profile, almonds, when eaten in moderation, have been shown to help reduce body mass in athletes. The antioxidants in almonds are also beneficial for athletes.

4. Oatmeal

When you are working hard, you may often need a quick and filling meal. Oatmeal—a good alternative to cereal, which often lacks essential nutrients and contains high fructose corn syrup—is a low-fat and low-sugar meal that takes just minutes to make. Oatmeal offers a rich dose of vitamin B, thiamine, manganese, phosphorus, folate, iron, magnesium, and zinc. The vitamin B6 it contains can be turned into energy by the body. You can load your oatmeal up with berries, nuts, and your milk of choice to increase the nutrients, natural energy boost, and flavor. Rather than sweetening it with sugar, try raw honey—a natural ingredient that has been shown to offer many nutrients and boost performance for athletes.

5. Chicken

One of the more versatile foods is chicken. It can be roasted, baked, diced, minced, and ground, just to name a couple of ways that it can be a filling main course. This is one of the more well-known foods that is deemed good for athletes since it is naturally low in sugar and high in protein. Protein is important for building and sustaining muscles. It is also one of the cheaper ingredients—certainly the cheapest meat.

6. Mixed Berries

Berries are high in vitamins, fiber, and antioxidants. These sweet little gems might taste incredible, but they are actually low in sugar compared to other fruits. Raspberries, blackberries, strawberries and blueberries are some favorites that offer dense nutrients and are considered superfoods. Cherries naturally reduce inflammation. Cranberries are great for improving immune function and lowering blood pressure—watch out for added sugars to make them taste less sour! Strawberries are also a great source of hydration. Grapes, acai berries, and raisins are other options that offer vitamins and minerals great for an athlete’s diet.

7. Whole-grain Pasta

If wheat isn’t a source of intolerance for you, then whole wheat foods (like pasta and bread) can offer a nutrient-dense, fiber-filled meal with plentiful whole grains. White pastas are simple carbs that respond more like sugar in the body than nutrient-dense whole wheat versions.  Many athletes turn to pasta for carb-loading between hard workouts or performances. Whole grain pasta offers extra proteins that come from the grain, vitamin E, and polyphenols that can improve endurance. This is a much better way to carb-load than turning to the breads and pastas that have been bleached and stripped of their natural benefits. 

Whole-grain pasta tends to take a little longer to cook, so make sure you are following the directions on the box. Due to this pasta being a little denser than traditional white pasta, try making your whole grain pasta with a flavorful sauce such as a pesto or arrabiata to help balance out the flavor. Whole wheat couscous is another pasta option with the same benefits, but in smaller form that can make it easier to mask the flavor with other ingredients. You can also add whole wheat vermicelli to your brown rice for a blend of nutrients and long-lasting complex carbs for energy.

8. Quinoa

Another whole food that is high in protein is quinoa. Quinoa is an ancient grain that recently really came into the spotlight for US diets. Its high levels of amino acids are also beneficial for muscle growth and performance. This high-fiber food is delicious when mixed with garlic and then sauteed with kale or spinach. This can create a quick, high-carb meal. Almost more like a seed than a grain, one cup will give you 8 grams of protein and 5 grams of fiber.

9. Eggs

If you don’t have an egg allergy or intolerance, then eggs offer an incredible source of healthy fats, protein, Vitamin B, calcium, and more. Eggs contain vitamins B1, B2, B6, and B12 which provide a lot of natural energy to help boost your performance. Eggs are also high in choline, which will delay fatigue and offers a lot of value for endurance. The magnesium in eggs can help with recovery, and zinc is helpful for building lean muscle mass. To focus on protein over fat, you can reduce the number of yolks in the eggs you make. Those trying to lose body fat and tone up will want to go for a strictly egg white option or only use one yolk, so they get a lighter, protein-rich meal. Athletes can process and utilize fat better so using a small amount of yolk can be a good way to add protein, antioxidants, and vitamins.

10. Green Vegetables

Green vegetables like kale, spinach, broccoli, swiss chard, brussels sprouts and asparagus are some of the best vegetables for athletes because they are high in nutrients, vitamins, plant proteins and fiber. They are nutrient powerhouses that will help improve your blood flow, heart rate, energy level, mood and more. You don’t want to skimp on the green vegetables as an athlete. If you struggle with the flavor or just feel like salads take too long, greens are easy to mix into smoothies. You can add spinach to berries and your favorite vanilla protein powder for a smoothie packed with vitamins and antioxidants.

11. Raisins

When you need a quick burst of energy to get you through a game or a long run, where do you turn? If you're dependent on sports gels or other high-sugar solutions, it's time to rethink your approach. Natural options, such as raisins, promise to provide the quick fuel you need via carbohydrates but potentially without the added sugars, dyes, and other concerning additives that performance products often contain. 

A trail mix staple, raisins provide a quick source of energy as well as a healthy opportunity to indulge your sweet tooth. Multiple studies indicate that these tasty morsels boost athletic performance, particularly among those participating in high-intensity activities.

Raisins are just one of many types of dried fruit that can boost both athletic performance and long-term health. Other options worth trying include:

- Prunes

- Dates

- Dried cranberries

- Dried figs

When selecting these and other dried fruits, look carefully at the sugar content. Sometimes, extra sugar is added to already sweet products. The amount of added sugar can vary significantly from one type of dried fruit to the next, but any addition should be avoided when possible.

12. Beet Juice

Beet juice may not seem like the most appetizing option in this guide, but even a brief glance at its compelling benefits will have you eager to add it to your athletic diet.

Sometimes referred to as beetroot juice, this concoction is rich in epicatechin. This flavonol is popular among bodybuilders, as it improves the production of nitric oxide — an essential molecule that allows your blood vessels to both dilate and constrict.

Proper levels of nitric oxide keep the blood vessels expanded enough to promote healthy blood flow. This, in turn, promotes better athletic performance, particularly for endurance-oriented activities. While research suggests that the athletic benefits of epicatechin (and nitric oxide) can be modest, this can definitely provide an edge for the toughest competitions.

Beet juice also contains betaine (also known as trimethylglycine). Essential for processing the amino acid homocysteine, betaine is believed to improve power. Its impact has proven favorable during tests involving a bench press throw and vertical jump power.

13. Dark Chocolate

Chocolate is the ultimate indulgence, but you might not need to limit it as much as you suspect. Dark chocolate can be as healthy as it is delicious—provided you select the right types—and, as always, enjoy in moderation.

Research suggests that dark chocolate can deliver far-reaching improvements to cardiovascular health for the general population, so it's worth enjoying even when you're not preparing for a big race or game.

If better athletic performance is the immediate goal, you'll also discover significant benefits from eating a square or two per day. After all, dark chocolate is high in epicatechin — the nitric oxide-increasing flavonol we discussed previously.

In a noteworthy study published in the Journal of the International Society of Sports Nutrition, amateur cyclists were encouraged to replace their typical snacks with modest amounts of dark chocolate. As a result, these athletes used less oxygen while exerting themselves. They were even able to cover more distance during two-minute time trials.

14. Pumpkin Seeds

On the hunt for a simple yet tasty snack that contains several important minerals and vitamins? Give pumpkin seeds a try. Enjoyed over salads, in seed butters, or by the handful, pumpkin seeds provide a wide array of benefits.

A single serving contains over half the recommended daily value of magnesium. This mineral is often lacking in athletes — and low levels can have a devastating impact on energy.

In addition to providing more magnesium than most snacks, pumpkin seeds are loaded with an amino acid known as leucine. While primarily known for its role in regulating blood glucose in diabetics (and its impact on childhood growth and development), leucine ups the ante for human growth hormone (HGH) production. Key for metabolism and muscle mass, HGH is thought to make athletes stronger and better able to recover.

15. Lean Beef

Many of the foods you already eat on a daily basis could be tweaked just slightly to provide an even greater dietary boost. Such is the case with beef; go leaner, and you'll see numerous benefits above and beyond the ground beef you probably already consume on a regular basis.

Wonderfully versatile, lean beef offers one of the easiest and most appetizing solutions for adding extra protein and iron into your diet. Since athletes need far more iron than the general population, easy-to-eat sources such as lean beef are incredibly important.

Lean beef is also a notable source of vitamin B-12. One of the lesser-known vitamins, B-12 is a common supplement among elite athletes. Deficiency leads to fatigue, while healthy levels promote impressive stamina. B-12 deficiencies become more common with age, so it's extra important for mature athletes to consume enough of this essential vitamin.

16. Sweet Potatoes

One of the best sources of carbohydrates for endurance athletes, sweet potatoes are packed with several important types of vitamins, not to mention fiber for improved digestion. Many runners swear by these delicious orange tubers, which they often enjoy in place of pasta during health-oriented carbo-loads.

Sweet potatoes' athletic benefits derive, in large part, from their low glycemic index. As a result, energy is released more slowly and over a longer period of time. This means that, while sweet potatoes won't provide much of an immediate boost, their benefits will be obvious during long games or other extended athletic events.

17. Avocados

Avocados are more than just a Millennial craze; they're an excellent source of healthy fats — and, of course, they're delicious. While their high caloric content may deter some people, this is actually beneficial for some athletes.

Many of the best-known benefits of avocados can be credited to their high concentrations of omega-3 fatty acids, which counteract inflammation. This can translate to reduced strain on vulnerable joints, not to mention less muscle soreness after a strenuous workout. Omega-3s are also believed to improve neuromuscular function — the connection required for athletic greatness.

Avocados are a surprisingly effective source of potassium. They can easily replace your typical post-workout banana. This helps with muscle recovery and can also lead to higher energy levels.

18. Peanut Butter

If you just can't eat enough to keep your highly active body properly fueled, peanut butter might be a key part of the solution. This high-calorie food provides plenty of fat and fiber in each serving. It's a top choice among student-athletes, who appreciate that it's one of the most affordable and shelf-stable foods available.

Even athletes with lower caloric needs can benefit from eating peanut butter, provided they enjoy this treat in moderation. High quantities of dietary oxidant vitamin E can be found in peanut butter. This protects the cells from the damage wrought by free radicals, which are a byproduct of exercise.

Be careful about where and when you consume peanut butter. Nut allergies are common — and limited exposure can trigger severe reactions. When in doubt, enjoy peanut butter at home, where it can be quickly and easily integrated into a variety of satisfying meals and snacks.

Foods That Can Slow Down Athletes

There are a lot of foods that offer little-to-no nutritional value. Some foods even increase inflammation, which can slow athletes down, hinder recovery time, or increase the risk of injury. Some foods that can cause issues for athletes include:

1. Sugar and high fructose corn syrup (breakfast cereals, ice cream, applesauce, etc.)

2. Trans fats (margarine and some oils)

3. Alcohol

4. Foods that cause intolerance (this is specific to each person, but some of the most consistent culprits include dairy, corn, soy, eggs, and wheat)

5. Highly processed foods are quicker to digest so that you feel hungry shortly after eating them

6. High-sodium foods (canned soups, frozen dinners, etc.)

A carbohydrate-restricted diet can impact how the body is able to move, often causing it to slow down. A highly active athlete should avoid diets that are low-carb or not well-rounded with nutrients. Healthy fats are best eaten after athletic performance since they can take a long time to digest and can slow you down and make you feel lethargic.

Best Beverages for Athletes

It’s important for athletes to follow a healthy diet, and drinking certain beverages may help you speed up muscle repair and reach the desired results faster. Athletes should opt for nutrient-rich drinks high in electrolytes, proteins, and carbohydrates.

Here are the best beverages for athletes:

Chocolate Milk

Chocolate milk is not only a delicious beverage to enjoy but also an excellent drink for athletes. Chocolate milk combines both protein and carbohydrates, which you need to restore your energy and build muscles. One glass of chocolate milk contains about 8 grams of protein which won’t fulfil your entire daily need for protein but will still help you reach your protein consumption goals. It’s important to note that chocolate milk contains twice as many carbohydrates as plain milk. Plus, chocolate milk is an excellent source of nutrients and electrolytes, including potassium, calcium, sodium, and magnesium.

Water

Water is the most important beverage that humans should consume daily. For athletes, it’s especially important to monitor how much water you consume since it keeps you hydrated and promotes your general well-being. While plain water usually contains some minerals, mineral water may be a better option to replenish electrolyte levels after a workout. However, you should make sure to avoid drinking distilled water because this water has had all minerals removed from it. But of course, if you’re doing high-intensity workouts, regular water won’t be enough for you. That is why experts recommend consuming beverages that will fuel your body and help the muscles repair themselves.

Beetroot Juice

Vegetables are an essential part of the diet for everyone, and especially for athletes. Beets are well-known for promoting cardiovascular health, but they are also rich in minerals like potassium, magnesium, iron, sodium, calcium, as well as vitamin C. Researchers have found that regular consumption of beetroot juice increases plasma nitrate levels and improves physical performance. But just like coconut water, beetroot juice doesn’t provide any protein, which is why you should ensure that you get as much protein as your body requires after a workout.

Protein Shake

It may seem like a no-brainer, but protein shakes may be exactly what your body needs if you exercise regularly. You need to make sure that your protein shake contains all the necessary nutrients, including protein, fats, and carbs. If you make a protein shake after a workout, you may want to add a little more protein, depending on your size and workout goals. It’s also best to avoid prepared protein shakes, as they contain a lot of sugar and artificial additives.

Orange Juice

Surprisingly, orange juice is also among the best drinks for athletes. All-natural orange juice provides your body with a significant boost of vitamin C, which is essential for the immune system. It’s also rich in potassium - one of the most vital electrolytes that our body needs after a workout. Plus, orange juice is hydrating and contains quickly digestible carbohydrates. You can sip on this beverage during the day or after a workout or include it in your smoothies and protein shakes.

Coconut Water

Coconut water is one of the most popular drinks among people who are into sports or just follow a healthy lifestyle. It’s a refreshing and hydrating alternative to water, and it contains a lot of antioxidants and electrolytes such as potassium and magnesium. Keep in mind that coconut water is low in sodium, which is not the best if you’re doing high-intensity workouts. Coconut water is also a great alternative to water that you can add to smoothies and protein shakes if you want to enrich the drink you’re making with extra nutrients. Coconut water contains natural sugars, which also will help to restore energy levels after intense workouts.

Cherry Juice

Cherry juice is a great antioxidant beverage that also promotes muscle recovery, which is something both endurance athletes and people who work out every day may benefit from. Regular consumption of cherry juice may also help to reduce muscle damage, inflammation, and lipid peroxidation. A study published in the Scandinavian Journal of Medicine & Sports found that marathon runners who consumed cherry juice before and after their run showed quicker muscle recovery. Another study also suggested that cherry juice can effectively prevent strength loss when compared to a placebo. When choosing cherry juice at a grocery store, make sure to pick unsweetened, 100% natural juice.

Unsweetened Tea

Tea is an excellent soothing drink that also delivers a lot of health benefits. For example, green tea is highly recommended for athletes and the general population as a powerful antioxidant drink. The antioxidants contained in the beverage help to metabolise fat and eliminate exercise-induced free radicals that cause inflammation and muscle soreness. Besides, green tea contains epigallocatechin gallate (EGCG), which has been shown to effectively help in treating different chronic inflammatory conditions and dangerous illnesses like cancer, Alzheimer’s, and heart disease, as shown by the results of a research study carried out by Qassim University scientists in 2020.

Muscle Recovery and Building Suplements for Athletes

Muscle building supplements are a must for athletes who compete in strength-focused contests or want to gain mass — competitive weightlifters, wrestlers, boxers, football players, hockey players, rowers, gymnasts, and beyond. If gaining and sustaining dense muscle mass will help you advance in your sport, you’ll want to consider the following supplements for muscle recovery and growth:

Protein — When gaining lean muscle mass is your goal, you need protein to do it. A high protein intake equips the body with the amino acids it requires to develop and repair muscle mass. Taking a lean protein supplement, such as a protein powder, can help you make gains and can also help your body repair faster after a hard-hitting lifting session.

Creatine — Creatine is a naturally occurring amino acid found in the muscles and brain. Although you will get some creatine through your diet, especially if you eat plenty of seafood and red meat, supplementation can help keep the body at optimal levels to help you gain mass. Research shows that creatine supplementation positively impacts strength, power, and speed. It may also help increase lean muscle mass and shorten muscle recovery time.

BCAA — Branched chain amino acids (BCAAs) are the three essential amino acids — leucine, valine, and isoleucine — required to build protein. These amino acids stimulate muscle growth after exercise and allow your body to build muscle. Additionally, BCAAs can help reduce temporary muscle soreness, which will help ensure that you get back to the gym fast.

MCT — Medium-chain triglycerides (MCT) are found in oil and powder supplements that can aid in exercise and diet. They are believed to increase the production of ketones, which can serve as an energy source for the brain and muscles when it doesn’t have carbohydrates to use as fuel. For athletes, MCT is especially valuable because it may reduce lactate buildup and make exercise more efficient.

Potassium — You’ve probably heard that you should eat a banana before or after a workout if you want to feel less sore the next day. That is because bananas are packed with potassium, which can help boost muscle recovery. Bananas aren’t the only way to get your potassium, though. You can also get them through leafy greens, beans, lentils, avocados, squash, broccoli, and of course, supplements.

Performance and Energy Enhancement Suplements for Athletes

Performance-enhancing supplements are those that help you push yourself to go the extra mile with ease and to do so with more efficiency, agility, strength, speed, and endurance than your fellow competitors. While your specific enhancement goals are unique depending on your sport, the following supplement options can help you feel tougher and more energetic during matches.

Energy supplements — Any athlete facing a grueling training regimen knows that taking energy supplements can help make staying on track a bit easier. The reality is that no athlete has a full energy reserve at all times, and rigorous practice can drain it quickly. However, certain vitamins and nutrients can help boost energy levels, so you feel your best as you conquer those tough workouts each day. Adaptogens, vitamin B, iron, magnesium CoQ10 and others can help promote healthy energy levels.

Electrolytes — Electrolytes are the essential minerals that help our bodies operate at their best. Sodium, chloride, magnesium, calcium, potassium, and others help keep your body’s fluid levels in balance, facilitate muscle contractions, regulate pH levels, and transmit signals from the nerves to the vital organs and cells. When you’re low on electrolytes, you may experience side effects that will hold you back from performing at your best, such as headache, confusion, weakness, loss of muscle control, and lethargy. Since we lose electrolytes through our sweat when we exercise, electrolyte imbalance is especially common among athletes. Adding electrolyte powder to your water before a workout is a great way to replenish your reserves.

B Vitamins — B vitamins, including vitamin B-12, vitamin B-6, folate, niacin, and others, play a critical role in the body and can help athletes achieve their best. These vitamins aid in everything from the production and synthesis of new cells to the body’s metabolism. What’s more, these vitamins help convert food into energy and synthesize the repair of muscles damaged during exercise, so they can help you push yourself harder in the gym or during competition.

Bone and Joint Health Supplements for Athletes

Any athlete who has to push themselves to work at top speeds or who engages in repetitive motions regularly will want to take bone and joint supplements. These added nutrients are the building blocks from which the bones and joints are made. They can help support the body during stress, age-related changes, and injury. These are essential for endurance competitors, especially runners, tennis players, basketball players, cyclers, and any participant in sports with a high risk for bone and joint injury.

Calcium — Calcium is an essential mineral employed by the body for the production and maintenance of bones. Although it’s the most abundant mineral in the body, calcium diminishes with age. That’s why it’s so important for older athletes to supplement their calcium.

Phosphate — Another abundant mineral within the body, phosphorus is important to a variety of anatomical processes occurring in the bones, kidneys and intestines. It is critical to helping the body develop and maintain strong, healthy bones and teeth. When taken as a supplement, phosphorus is often referred to as “phosphate.”

Collagen — Like calcium, our natural supply of the protein collagen diminishes with age. Because it helps the body develop cartilage — the material that absorbs shock between the joints — it is critical to keeping you agile and pain-free as you age. It is also essential for athletes who regularly put stress and repetitive strain on their joints and may experience a natural loss of collagen, which leads to pain and stiffness and inhibits athletic performance.

Fish Oil — Fish oil is composed of the omega-3 fatty acids that are critical to overall health and wellness. The fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) in fish oil supplements are especially beneficial to athletes because they support cardiovascular health and enhance the joints and connective tissues. There are a few added benefits of taking a fish oil pill each morning, including support for the brain, skin, and immune system.

MCHC — Microcrystalline hydroxyapatite concentrate (MCHC) is a highly absorbable crystalline compound made with the same naturally occurring components that comprise bones, making them ideal for boosting strength and density. A high-quality MCHC supplement will contain bone health essentials such as calcium, phosphorus, and other minerals as well as bone growth factors, collagen, and bone protein for enhanced bone support.

Vitamin D — Vitamin D is also critical to bone health because it helps the body absorb the minerals required to build and maintain bones, including calcium and phosphorus. Nearly half the population has a vitamin D deficiency, so make sure to counteract your risk with supplementation.

Body Function Supplements for Athletes

In addition to goal- and body-specific supplements, many athletes can benefit from taking general body function supplements that help support heart health, immune system, digestive system, and mind. The following supplements can help athletes of all varieties feel their best during practice and competition.

CoQ10 — Coenzyme Q10 (CoQ10) provides naturally occurring antioxidants that equip the body with the tools it needs to protect the cells, organs, and tissues from damage caused by free radicals and stress. A CoQ10 supplement can provide full-body support to the neurological and cardiovascular systems and can enhance cellular energy production to help you feel your best.

Magnesium — An essential part of many high-quality heart health supplements, magnesium supports cardiovascular health and equips the body with the tools it needs to maintain healthy blood pressure levels. Magnesium helps the heart by regulating nerve signals and muscle contractions in the heart. When you don’t have enough of it, you may experience arrhythmias (irregular heartbeat) and other cardiovascular concerns.

Multivitamins — It’s often a good idea to supplement your diet with a high-quality multivitamin to ensure that you have the vitamins, minerals, and nutrients required to help you function at your best all day long, from rigorous training sessions to getting a good night’s sleep. The best part is, many of the above nutrients can be found in your multivitamin, so you may not have to worry about taking a dozen pills each morning.

Meal Examples for Athletes

Athletes need to eat a healthy and varied diet that meets their nutrient requirements. To enhance nutritional quality, it is preferable to eat whole foods rather than processed foods.

Choosing whole grains and other fiber-rich carbohydrates as part of a daily diet generally promotes health. However, immediately prior to and during intense trainings and races, some athletes may prefer simpler, lower fiber carbohydrates to provide necessary fuel while minimizing GI distress.

The following is an example of what an athlete might eat in a day to meet their nutritional needs. Portion sizes and calories will vary depending on a person’s sex, weight, and activity levels:

Breakfast: eggs — either boiled, scrambled, or poached — with salmon, fresh spinach, and whole grain toast or bagel

Lunch: stir-fry with chicken or tofu, brown rice, broccoli, green beans, and cherry tomatoes cooked in oil

Dinner: a baked sweet potato topped with turkey, bean chili, or both, served with a watercress, peppers, and avocado salad drizzled with olive oil and topped with hemp seeds

Snacks are an important way for athletes to meet their calorie and nutrition needs and stay well fueled throughout the day. Options include:

- carrot sticks and whole grain pita dipped in hummus

- a smoothie with protein powder and fruit

- whole grain crackers with cheese or canned tuna

- Greek yogurt with berries, nuts, or granola

- an apple or banana with peanut or almond butter

Qualities to Look for in a Sports Nutritionist

Finding a qualified sports nutritionist who is a good fit is essential for your success. When you know what to look for in a sports dietitian, it’s easier to disregard those who aren’t qualified.

Education

Becoming a sports nutritionist requires education in food science, exercise science, and exercise physiology. Most sports nutritionists have a bachelor’s degree, and many have a master’s degree. Look for professionals with at least a bachelor’s degree in food and nutrition science, dietetics, or related science. 

Credentials

A qualified sports nutritionist has credentials indicating professional competency. In addition to a bachelor’s degree, a registered dietitian nutritionist has the initials RD or RDN after their name. These professionals carry an Accreditation Council for Education in Nutrition and Dietetics certification. Many sports nutritionists belong to the Collegiate and Professional Sports Dietitians Association.

Specializations

After narrowing your list to nutritionists with the proper credentials to provide nutrition therapy, check their specializations. Look for sports nutritionists who hold a sports nutrition certification, indicating that they have completed additional training to provide sports nutrition therapy to athletes.

Experience

Athletes’ nutrition requirements differ from the nutritional needs of the general population. You want to work with a professional who understands sports dietetics. If you have a medical condition or follow a special diet, hire a sports nutritionist who has experience providing clinical nutrition guidance alongside athletic advice.

Bear in mind that not every sports nutritionist will have an interest or expertise in your particular sport. Look for a registered dietitian nutritionist with experience supporting athletes in the activities you love.

Sources:

Nutritionist Resource

Better Health

JWU

Body Logic MD

Medical News Today

Better Health

Healthline

FUL Company

Top Nutrition Coaching

 

The content herein is provided for general informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment. Medical information changes constantly, and therefore the content on this website should not be assumed to be current, complete or exhaustive. Always seek the advice of your doctor before starting or changing treatment. If you think you may have a medical emergency, please call your doctor or 9-1-1 (in the United States) immediately.