Diet Tips For A Healthy Sportsman/ Athlete

11Sportsman/ Sportswoman are very special. Some play for their passion and some play for the country. Being a sports person is not an easy task. Apart from being physically active they also have to look very deep into the amount and quality of calories they eat. It is true that they need more energy, calories, proteins, fats, carbohydrates than the regular person but right amount and quality of calories, protein, carbohydrates and fats are very important.

Diet of sports person is crucial because their energy requirement varies. It intensifies when they are playing sports. So body store of nutrition should be such that help them to meet up those requirements during their optimum activity.

On an average a healthy young sports man in the age group of 19-30 yrs requires 3000Kcals whereas beyond 30 years it varies from 2800-3000Kcals. Still the requirement remains high as compared to regular person.

When we talk about a mixture of carbohydrates, Proteins and fats, we cannot forget the importance of multi vitamins in the diet. They are also as important as other food groups.

IMPORTANCE OF CARBOHYDRATES: Carbs are the first nutrient to give energy to the body. Brain cells, cornea of eye and nervous tissues are majorly dependant on carbs as a source of energy. So for any sports person it is very important to undergo carb counting of the day as per the intensity and duration of his exercise. If exercise is for a short duration then the glycogen (form of carbs) stored in the body will be used up but if the exercise continues for a long time than constant supply of carbs to the body is important.

CHOICE OF CARBOHYDRATES: Whole grains and fruits are better choice over refined carbs which will raise the glucose rapidly which causes overeating. Good amount of fiber should also be included in the diet.

IMPORTANCE OF PROTEINS: As we know proteins are building blocks of the body so they become important for sportsman but apart from its function of body building it helps in building up immunity and increase the body stamina to sustain that high intensity of activity for a longer period of time. So to build up optimum stamina required by the sport it’s essential to supply body with adequate protein on regular basis. 30-35% of total calories should come from protein.


CHOICE OF PROTEINS: Choose lean meat proteins like chicken, lean fish, egg whites. These are first class proteins. For vegetarians proteins would include skimmed milk, yoghurts, beans etc but the quality of protein is low. So for a vegetarian it is recommended to include a protein supplement in the diet.

IMPORTANCE OF FATS: Fats are also required by the body for proper lubrication of bones. Fats help in absorption and transportation of fat soluble vitamins. Vitamin D required for bone strengthening requires fat for its absorption. Recommended amount is 25-30% of total calories.

CHOICE OF FATS: Choose saturated fats over trans fats. Trans fats are harmful to the body. They increase the oxidative stress in the body and thereby cause cell destruction and reduce the immunity of the athlete. So avoid fried foods and junk foods. Include nuts olive oils, fatty fish, low fat milk, and low fat dairy products to meet up the requirements.

VITAMINS: Vitamins play a very important role. Vitamins help to maintain cell integrity and also fight against the oxidative stress in the body by destroying the free radicals. Antioxidants are required especially after playing sports and exercising.

WATER AND FLUIDS: Hydrating body for an athlete is equally important with other nutrients. It increases the functionality of the sportsman. As proteins tend to induce constipation, adequate supply of water and fluids become necessary.

FIBER: With everything else is the diet fiber also plays an equally important part. It helps to keep the bowel movement regular.

SODIUM: Major source of sodium in the diet is salt. So a monitored amount of salt intake is recommended.

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Neha Kava

National Registered Dietitian at
Neha Kava is a National Certified Registered Dietitian in India. She likes to share her knowledge about daily health, nutritition and diet tips. You can contact her on [email protected]

34 Responses to Diet Tips For A Healthy Sportsman/ Athlete

  1. akshay mestry says:

    Hello mam I am rugby player I need proper diet..So please help me

    • Neha Kava says:

      Hello Akshay,

      Your nutritional requirements are special and very high in vitamins, minerals and proteins. So please write me your current eating pattern and practice/ exercise session at [email protected]

  2. NIKUNJ says:



  3. Neeraj Narwal says:

    Hii mam l m Kabaddi player please give some diet plane.l have many serenth.

    • Neha Kava says:

      Hello Neeraj,
      You need high protein and balanced diet to keep your stamina while playing.
      We do Online diet consultation as well.
      If interested kindly contact on mail

  4. Abinash Behera says:

    Madam I am a kabaddi player. Ham kabaddi main Physically bahut mehnat karte hai or uske liye muje sahi diet ki jarurat hai or muje nh pata ki sahi diet mere liye kya ho sakti hai . Isliye muje apki help ki jarurat hai.

  5. Prashant says:

    Mam mere pairo main power ki kami h or saans Bhai zyada chadta h race k wakt Meri Thai ka size increase Bhai ho Raha h exercise k bawzud or weight bhi increase nahi hota

  6. Ankur says:

    Hello mam I am Handball player I need proper diet..So please help me man

  7. satyam singh says:

    iam fast bowler and i am also feel Tired please suggest what can i do???????????

  8. Mohit saini says:

    I am tennis player I need a proper diet Mrg to eve can u tell me plz…

  9. ujjwal says:

    iam a sportsperson.i play lawn tennis.gie a perfect diet for me

  10. nagabhushan says:

    Thank u mam

  11. Thirumoorthy says:

    Dear Mam,

    I have left Kidney stone 7 MM. I Feel tired, lower chest pain and Vomiting, these symptoms due to this kidney stone or not? Pls. advice

    • Neha Kava says:

      Hello Thirumoorthy,

      It unlikely seems to be because of kidney stone. Visit your MD physician. Do not assume or guess your diagnosis.


    • Neha Kava says:

      Hello Thirumoorthy,

      It unlikely seems to be beacuse of kidney stone. Visit your MD physician. Do not assume or guess your diagnosis.


  12. pawanchahar says:

    I am a sport person. I play kabaddi. Iwant to know a perfect diet .

  13. HIRAL BHATT says:

    Thanks for explaining importance of nutrition.
    I am vegetarian and I want to know the best protein supplement that can suffice my protein need for daily 2 Hrs workout (Running,Swimming, Tennis).
    I heard about Whey Protein. Is it correct option?

    • Neha Kava says:

      Hello Hiral,

      You can definitely opt for whey protein. Do not take too many opinions on the same as there are many myths regarding whey. But from my end you can definitely take it.


  14. Daniel says:

    Hi. I’m an marathon athlete. I stopped running for a couple of years and started recently. After recent physio treatment when I run I get these cramps in my legs. What would you recommend.

    • Neha Kava says:

      Hi Daniel,

      Its great that you started your athlete training again. You can watch out your water intake and also calcium levels in your body. Have you done your Bone Mass Density test??? If yes, the reports will tell if anything is wrong. If nothing is wrong then just keep yourself hydrated and take enough of all nutrients.


  15. I love Jomon says:

    do you have a diet chart for sportsmen

  16. Harish Bhatt says:

    I want to cunsult about nutrition for my kid who aged 13 and 9 year old. And play speed roller skating.kindly suggest me how i can contact you and what is ur fee.


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