Diet Tips For A Healthy Sportsman/ Athlete

By | January 13, 2024

11Sportsmen and sportswomen are indeed special individuals, driven by passion or the desire to represent their country. Being a sports person is no easy task; besides being physically active, they must pay close attention to the quantity and quality of the calories they consume. While their energy, protein, fat, and carbohydrate needs are higher than those of the average person, maintaining the right balance and quality of these nutrients is crucial.

The diet of a sports person is pivotal, given the fluctuating energy requirements, especially during intense physical activities. For instance, a healthy young sportsman aged 19-30 requires around 3000 Kcals, while those beyond 30 may need between 2800-3000 Kcals. Nevertheless, their requirements remain higher than those of the average 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.

The difference in the nutritional needs of athletes and non-athletes – IB  BioPsychology

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.

The following two tabs change content below.

RD Neha Kava

National Registered Dietitian at NutriChoice4u.com
Neha Kava is a National Registered Dietitian, Certified Sports Nutritionist in India. She specializes ins Clinical Nutrition, weight management. She likes to spread awareness and educate her readers about health, nutrition, fitness, mental health, sexual health and diet tips for holistic health. You can connect with her on info@nutrichoice4u.com Or hethhealthhome@gmail.com
Category: Illness Diet Tags: ,

About RD Neha Kava

Neha Kava is a National Registered Dietitian, Certified Sports Nutritionist in India. She specializes ins Clinical Nutrition, weight management. She likes to spread awareness and educate her readers about health, nutrition, fitness, mental health, sexual health and diet tips for holistic health. You can connect with her on info@nutrichoice4u.com Or hethhealthhome@gmail.com

34 thoughts on “Diet Tips For A Healthy Sportsman/ Athlete

  1. akshay mestry

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

    Reply
    1. Neha Kava Post author

      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 info@nutrichoice4u.com

      Reply
  2. NIKUNJ

    GD AFTERNOON DEAR I WANT TO TRAIN MY STUDENTS FOR THE STATE/NATIONAL/INTERNATIONAL LEVEL COMPETITION,SO WHAT KIND OF PERFECT DIET PLAN FOR THE BOYS & GIRLS SO THEY CAN FIT FOR COMP.& PUT A GOOD RESULTS FOR OUR COUNTRY. AGE OF STUDENTS 11 TO 15 YEARS.
    PL SEND ME FOOD CHART FOR THE CHILDRENS.
    PL HELP ME REGARDING SAME

    THANK YOU SO MUCH

    Reply
  3. Neeraj Narwal

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

    Reply
    1. Neha Kava Post author

      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

      Reply
  4. Abinash Behera

    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.

    Reply
  5. Prashant

    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

    Reply
  6. Ankur

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

    Reply
  7. satyam singh

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

    Reply
  8. Mohit saini

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

    Reply
      1. hussain

        Doctor Madam . hum sportsman hain ..
        I village is small .. Hum zyada haaampte hain? .kya karen doctor madam ? .. I not give up✌ .

        Reply
  9. ujjwal

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

    Reply
    1. Neha Kava Post author

      Hello Ujjwal,

      We do give online diet consultation but this service is charged. So if you interested you can drop mail at info@nutrichoice4u.com

      Regards

      Reply
  10. Thirumoorthy

    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

    Reply
    1. Neha Kava Post author

      Hello Thirumoorthy,

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

      Regards

      Reply
    2. Neha Kava Post author

      Hello Thirumoorthy,

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

      Regards

      Reply
  11. HIRAL BHATT

    Hi,
    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?

    Reply
    1. Neha Kava Post author

      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.

      Regards

      Reply
  12. Daniel

    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.

    Reply
    1. Neha Kava Post author

      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.

      Regards

      Reply
  13. Harish Bhatt

    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.

    Regards

    Reply
  14. discover more

    Thank you for giving me the opportunity to visit this impressive website. There is plenty of valuable details listed on this website. I have seen quite a few things. It is too much to absorb at once, thus I definitely will return to learn more. Are you perhaps interested in the game of darts? If so please go to this site

    Reply
  15. protein powder

    Hi there, You’ve done an excellent job. I’ll certainly digg it and personally suggest to
    my friends. I’m sure they’ll be benefited from this website.

    Reply

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.