Whether you are a sports person who needs to perform at her peak, a marathon runner who has to build stamina, a martial artist who needs power to perform or a body builder aiming to build muscle, you need right nutrients at the right time. This not only will help you perform to the desired level but also will make you feel great mentally and physically. Below we mention tips which should be considered by all types of athletes to achieve their fitness and athletic goals.

1.Carbohydrates : Athlete’s main fuel

No engine can run without fuel. Our body is no different.  So fuel up your tank before starting. Carbohydrates are considered to be the best fuel for athletes before or after a work out session. . This is because the body breaks them down into glucose and stores them as glycogen in the muscles. While working out, this glycogen is changed into energy. It is advisable that before starting your workout, have a light, carb rich food. It can be

• A banana
• A slice of whole wheat toast
• A small bow of oatmeal

If you are preparing for some competition or special high intensity workout, start loading your body with carbs some 3-4 days before so that muscles have enough glycogen when required. After an intense workout session or a marathon run, the body consumes the carbohydrate stores of the body. This makes you feel depleted. It is important to replenish your carb warehouses after such workouts so that you feel energized for your workout, the next day. So after intensive workout, reload the carbs , less refined ones would do(like carrot) as instant energy is not required now.

2.Do not skip Proteins

Protein is the most important nutrient to build news muscles and repair the damaged ones. If you are an athlete, sports person, body builder or someone who works out for particular fitness goal, you need more protein than usual. For such requirements, the body needs around 1.5gms of protein per kg body weight. Though protein can be obtained through various sources, it is always better to have it through natural and high quality ones. These includes fish, lean meat, eggs, nuts, milk, beans to mention a few. Supplements are used when you are not able to fulfil your protein requirement from daily diet.

But it is very important to keep in mind that excess consumption of proteins may cause trouble for kidneys and liver. So try to consume only that much of protein which assists you to achieve your fitness goal.

3.Eat Iron to be Iron

It is commonly observed that athletes might be deficient in iron, especially women athletes. This may lead to slow growth towards their fitness goals and/or makes them susceptible to injuries. Hence it is very important for athletes  to include sufficient iron in their diet. Women (aged 20 to 50) usually need 18 mgs of iron per day while men of the same age bracket needs only 8 mgs. Foods rich in iron include organ meats like liver, fortified cereal, pumpkin seeds, spinach, beans.

4.Make your immune system strong

For all the athletes to perform better consistently, stay healthy and strong, it is important they need to boost immunity. This can be done by including antioxidants and other super foods in the diet. Some foods which will help in this direction include lean proteins, flaxseeds, walnuts, greek yogurt, whole grain carbs, fruits and vegetables.

5.Keep yourself hydrated

Athletes involved in intense workouts and long races should keep take fluids frequently and regularly, before and during the workouts. While doing an intense workout, you tend to lose water too quickly and the body gets dehydrated without you even realizing it. Even a slight dehydration makes workout difficult and less enjoyable. So it is advisable to take water or other sports drinks before and regularly during the workout session, though in small quantities.

A simple indicator of hydration is the urine color and odour. A pale yellow urine without strong odour suggests you are doing fine. Bright yellow or dark colored urine after the workout indicates that you are not hydrated properly and you need to take more fluids during the workout.

6.Gain back lost salts

After you finish your workout, you not only loose water but also a lot of salt, depending upon the intensity and amount of workout done. So just as with water and carbohydrates, athletes need to replace the lost sodium. A lot of sports drinks rich in sodium comes handy to your rescue.

7.Recover like a boss

After an intense training session, your body deserves reward of a healthy and nourishing after workout meal along with lot of fluids within an hour of your workout. This meal should consist of food which is a mix of proteins and carbs. This is because after a heavy workout your body is trying to rehydrate, refuel carbs for next day’s workout and repair your torn out muscles. Unprocessed and colorful foods will be helpful here. Ideally, the following should be the type and order of recovery meal :

• Within 5 mins after the workout have water and sodium drink.
• Within 15 mins after the workout have a drink which contains around 20-25gm of proteins and 60-65gm of carbohydrates. For example a glass of chocolate milkshake.
• Within 60min of finishing, have a whole-grain sandwich with lean meat or egg, cheese, and salad filling.