Athletes need energy to perform, and they want to do all they can to not become injured. One way they can help benefit themselves is by having the right diet.

Carbohydrates are very essential for energy because the body breaks it down to glucose, a form of sugar. Then it stores in the muscles as glycogen which fuels the body. Carbohydrates are most beneficial to consume hours before performing or even the night before a performance.  

The next thing your body needs is protein. Protein it is not for energy purposes, rather it is mainly used to maintain and help build muscle. Do not eat too much protein or it will put a strain on your kidneys. Athletes should eat about 1.2-1.4 grams of protein, drink milk and eat lean meats, nuts, beans or eggs for a successful muscle rebuild.

One of the most important things is to drink fluids early and often because during an intense exercise you can get dehydrated easily. Being dehydrated can hurt the performance of the individual and might affect the way the team plays. So it is very important that in the morning and throughout the day to drink fluids often.

These are guidelines that athletes should follow: eat carbs, proteins, not a lot of fats, drink fluids often and replace electrolytes and you will perform to your highest potential.

Athletes who leave it all out there on the field, court, or diamond are pushing their bodies to the limit. After these athletes push the themselves to their breaking point they must let their bodies recover. If a player doesn’t get proper nutrition and adequate rest that recovery is not possible.  As they continue to train and compete while running on empty, they put their bodies through unnecessary stress, which then can lead to performance issues, weight changes, and immune suppression.

The good news is that it only takes a mindful diet to avoid all these negatives, like skipping that pre-game McDonalds and bringing a meal from home, such as a peanut butter and jelly sandwich with celery sticks and a side of fruit. During the week also make sure to drink water and load up on carbohydrates, as they promote muscle growth.

Diet could very well be the difference between winning and losing the big rivalry game. So leave the fatty foods, sweet candies and rich desserts alone for the good of the team.