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If you play a sport or are an avid exerciser, then it’s time to make nutrition a part of your regimen. Here are some tips from Regina Ragasa, DO, Southern California regional co-chair of lifestyle medicine at Kaiser Permanente, on how you can eat like an athlete and level up your diet.
What are the best foods for athletes?
A mix of healthy carbohydrates, fats, and protein will give your body the energy it needs when it’s time to perform. Dr. Ragasa points out, “The body’s preference for fuel is first carbohydrates, second fats, and last proteins. Carbs are easily accessible by our body’s cells and can be converted to energy.” So try to get a good balance of all 3 every time you eat.
- Carbohydrates: Fruits, vegetables, and whole-grain cereals, breads, and pastas
- Fats: Nuts, nut butters, avocados, and plant-based oils like olive and avocado
- Protein: Lean meats, eggs, dairy, beans, chickpeas, lentils, and peas
Meal planning for athletes
How much you eat depends on your sport and how you train. Dr. Ragasa says to experiment and figure out which ratio works best for you. But in general, she recommends:
- For endurance activities like running or cycling: Up to 70% of your calories should be from carbohydrates.
- For strength activities like weightlifting: Aim for 50% of your calories from carbohydrates.
For help finding a meal plan, consider talking to your personal doctor. A safe and effective plan should be personalized to your fitness needs and goals.
What proteins can athletes eat other than animal protein?
Whether you’re vegan, vegetarian, or just want more protein options, you should try plant-based sources. In fact, they may be even better for athletes.
“With current research, many athletes are now turning to a plant-based diet where they find they can work out more intensely, longer, and recover faster,” says Dr. Ragasa. “The reason why a whole food plant-based diet is superior is because it is naturally filled with carbs, protein, and fat in the perfect ratios.”
Some popular examples of plant-based proteins are:
- Tofu
- Seitan
- Lentils
- Chickpeas
- Split peas
- Various beans, nuts, and seeds
Make sure to eat a variety of them to get all the amino acids your body needs.
What do athletes eat before, during, and after training?
Getting the right food at the right time when training helps your body recover and rebuild, says Dr. Ragasa. She offers the following tips:
- 1 to 2 hours before training: Focus on complex carbohydrates and starchy vegetables. Potatoes, yams, plantains, squash, beans, and lentils are good choices. They release carbohydrates slowly and steadily.
- Right before or during training: Eat any kind of fruit. It supplies the energy and electrolytes your body needs. But avoid eating too much — it may cause digestive stress.
- After training: Aim for 20 mg of protein within 30 minutes to help you refuel. You can also eat non-starchy vegetables like dark leafy greens, brussels sprouts, and zucchini. They help reduce inflammation and speed recovery. Red, purple, and blue fruits and vegetables like cherries, blueberries, and beets can help lessen muscle soreness. And legumes, whole grains, and other healthy proteins can replenish protein in your muscles.
But Dr. Ragasa stresses making careful choices. “Avoid ultra-processed foods like store-bought protein or energy bars,” she says. “You really want to rely on plant foods.”
How much water do athletes drink when training?
Drinking enough water is important for everybody, especially athletes. When you’re dehydrated, your body doesn’t have enough fluid to circulate blood to your muscles and organs.
People should drink 48 to 64 ounces of water per day. But if you’re active, you need to drink even more. Dr. Ragasa recommends 80 to 96 ounces of water per day for athletes. Be sure to spread out your hydration over time, too. Aim for 8 to 10 ounces before and after any workout. And while you’re exercising, aim for 1 to 2 gulps every 15 or 20 minutes.
“The more active you are, the more you’ll need to replenish,” says Dr. Ragasa. “Fruits and vegetables naturally have a lot of water in them, so that will help with hydration as well.” You can also get water from juice, coffee, tea, milk, and non-dairy milk.
Find what works best for you
In the end, healthy eating is all about a balanced, nutrient-rich diet that makes you feel good — no matter your lifestyle.
“Athletes pay great attention to eating food that nourishes their body to perform their best,” says Dr. Ragasa, “and we should all strive to nourish our bodies well.”
For more nutrition and exercise recommendations, explore our other health and wellness articles.