Athletes burn a higher amount of energy than normal individuals due to their high-intensity training and workout routines. Therefore, they must take vital nutrients and minerals in their diet to quickly regain their energy levels and help the body recover from intense training.

As an athlete, you mustn’t overdo or underdo the diet plan. An adequate diet plan incorporating sufficient carbohydrates and proteins will give your body extra fuel and result in a fruitful workout.

Follow the top 4 nutrition tips for athletes to stay fit for the Olympics and keep your nutrition game strong.

Don’t Be Scared Of Carbs

It may come as a surprise, but carbohydrates are an athlete’s prime source of energy. The body converts the carbohydrate into glucose and stores it as glycogen. When the body is running low on glucose, the glycogen breaks down in the bloodstream and provides the cell with a quick energy boost.

Depending on the training intensity, an athlete should consume 3-12 grams of carbohydrates per kilogram of body weight during an entire day. Healthy carbs for athletes include chickpeas, sweet potatoes, and oats. However, don’t eat starch-filled foods 30 minutes before exercising as they cause dehydration.

Take Enough Proteins

Although protein is not the prime source of the body’s fuel, they stimulate muscle recovery and prevent the loss of lean muscle mass. An athlete requires 1.6-1.7 grams of proteins per kilogram of body weight to sustain bodily functions.

For athletes, protein-rich foods like eggs, fish, and red meat are better than consuming protein supplements. However, a large protein intake can put a burden on the bones, kidneys, and livers.

Take It Easy With The Fats

A body uses fat sources when it is running low on carbohydrates to sustain energy levels. You can get healthy fats like Omega 3 and Omega 6 fatty acids from nuts, salmon, and seeds. These unsaturated fats fulfill the body’s fat requirements without adding on to the weight.

Drink Fluids To Cover Electrolyte Loss

Endurance athletes, such as runners and cyclists, must drink 8-12 ounces of fluid every 10 to 15 minutes during the marathon. It prevents dehydration that significantly lowers energy levels and mental clarity and is also life-threatening in some cases.

Don’t wait until you feel thirsty. Maintain the energy levels by drinking water and sports fluids to cover up the electrolyte loss due to sweating.

As a skeleton athlete myself, I understand the importance of a well-planned nutritious diet to enhance sporting performance. If you want to be a world-class and Olympic-level athlete, then take care of your diet and overall health. A healthy body can help you realize your athletic dreams and become an inspiration for many. Follow these insights taken from my lifelong experience to excel in different sports.